Struggling to conjure up healthy meals for you and your family to enjoy?
Bereft of healthy meal ideas?
We all know that food is one of the first things we can change if we want to get fit.
What we eat is really important, so we have to make sure to keep it as healthy as possible.
But I think you’ll all agree with me when I say that it’s really hard to eat healthy when you have a busy schedule.
Especially when you’re not home for lunch, and you have to eat outside.
And what about if you’re a mum who’s running after your kids or a student who is cramming school work and a job to get by, not to mention the late night shifts…
…It can be a struggle to eat healthy ALL THE TIME, right?
Well, that’s why we have decided to give you some meal plan ideas.
These meal prep essentials are the best way to both organize your meals and eat healthy, since it’s really easy to keep it healthy when you have your meals planned for the day, or even better for the whole week.
Healthy Meals #1 – Breakfast:
Start the day with two glasses of water and a cup of green tea, black tea or black coffee (add a small amount of milk if necessary).
- Porridge with skimmed or semi-skimmed milk, ½ oz nuts plus blueberries.
- Porridge with skimmed or semi-skimmed milk, ½ oz sunflower and/or pumpkin seeds plus strawberries.
- 2 eggs (poached or scrambled) on 2 pieces wholemeal toast plus one piece of fruit
- 2 egg omelette with spinach, mushrooms and low-fat cheese
- 3 shredded wheat with skimmed or semi-skimmed milk, banana and glass of orange juice
- 3 weet bix with skimmed or semi-skimmed milk, strawberries and a tablespoon of yogurt
- Super Shake (see list of shakes)
Healthy Meals #2 – Morning Snack:
Drink two glasses of water and a cup of green tea, black tea or black coffee (add a small amount of milk if necessary) during the morning.
- 1 oz of almonds or walnuts and 1 apple
- Pineapple chunks, blueberries and 1 cup of low-fat cottage cheese
- ½ serving of lunch/dinner option
- 1 sliced apple with 150g low-fat yogurt
- Super shake
- Peanut butter sandwich on wholemeal bread
- Home made muesli bar (ask me for a recipe)
Healthy Meals #3 – Lunch:
Drink two glasses of water with lunch.
- Chicken breast and stir fry veggies with ½ cup wholemeal pasta and 1 oz cashew nuts
- Chicken breast with mixed salad leaves drizzled with extra virgin olive oil and a piece of fruit
- Salmon (or tuna) and spinach salad drizzled with extra virgin olive oil and a piece of fruit
Healthy Meals #4 – Afternoon Snack:
Drink two glasses of water and a cup of green tea, black tea or black coffee (add a small amount of milk if necessary) during the afternoon.
- 1 oz of almonds or walnuts and 1 apple
- Pineapple chunks, blueberries and 1 cup of low-fat cottage cheese
- ½ serving of lunch/dinner option
- 1 sliced apple with 150g low-fat yogurt
- Super shake
- Peanut butter sandwich on wholemeal bread
- Home made muesli bar (ask us for a recipe)
Healthy Meals #5 – Dinner:
Drink two glasses of water with dinner.
- Lean steak with broccoli and salad and extra virgin olive oil and fruit salad
- Chicken breast and stir fry veggies with ½ cup wholemeal pasta and 1 oz cashew nuts
- Salmon and ½ cup of brown rice and broccoli and salad and extra virgin olive oil
- Turkey breast and asparagus and salad and extra virgin olive oil
- Grilled white fish with sweet potato, carrots, and zucchini
HEALTHY MEALS BONUS:
SUPER SMOOTHIE RECIPES
Here at HEALTHY GLOW PT STUDIO, we are big fans of home-made smoothies as a meal replacement and we stress the importance of them being home-made as that way you know exactly what they contain.
Follow these simple steps and we bet you will never want to try a store-bought smoothie ever again!
STEP 1: The base for each smoothie should consist of the following:
- 100ml chilled green tea, skimmed milk or goat’s milk or nut milk
- 2 tablespoons low-fat natural (or vanilla) yogurt
- 2 tablespoons of low-fat cottage cheese (or 1 scoop whey protein powder)
- 3 ice cubes
STEP 2: You are then free to experiment by adding one (or a combination) of the following items:
- 1 banana
- handful of strawberries
- handful of raspberries
- handful of blueberries
- 1 teaspoon of peanut butter
- handful of almonds
- 20g of porridge (dry or microwaved for 2 mins in water)
- tablespoon of pumpkin seeds
- tablespoon of sunflower seeds
- 1 teaspoon of cacao nibs
- 1 teaspoon of chia seeds
STEP 3: Throw all the ingredients into a blender and blend until smooth. For extra volume add more ice.
I tend to have a smoothie for breakfast and make it the night before. This saves me time and means I can store it in the fridge overnight so it is nice and cold. This is a good idea particularly if you are adding hot porridge to your smoothie.
I like using porridge in my smoothies because it is a source of complex carbohydrates which give you a good supply of energy through the day.
If you are on the go then a smoothie will make a great meal replacement and is easy to carry in a flask or protein shaker.
Here are some recipe ideas:
ULTIMATE POWER SMOOTHIE
- 120ml (8 fl oz) skimmed milk
- 2 tablespoons low-fat vanilla yogurt
- 20g of porridge (microwaved for 2 mins in water)
- 1 teaspoon peanut butter
- 1 teaspoon whey protein powder (or 2 tablespoons of low-fat cottage cheese)
- 3 ice cubes
Makes 1 serving
STRAWBERRY SMOOTHIE
- 120ml (8 fl oz) skimmed milk
- 60ml (4 fl oz) low-fat vanilla yogurt
- 80g strawberries
- 1 teaspoon peanut butter
- 1 teaspoon whey protein powder (or 2 tablespoons of low-fat cottage cheese)
- 3 ice cubes
Makes 1 serving
CEREAL KILLER SMOOTHIE
- 20g All-bran cereal
- 120ml (8 fl oz) skimmed milk
- 30g blueberries
- 1 dessertspoon honey
- 1 teaspoon whey protein powder (or 2 tablespoons of low-fat cottage cheese)
- 3 ice cubes
Makes 1 serving
BANANA SPLIT SMOOTHIE
- 1 banana
- 120ml (8 fl oz) skimmed milk
- 60ml (4 fl oz) low-fat vanilla yogurt
- 1 tablespoon concentrated orange juice
- 1 teaspoon whey protein powder (or 2 tablespoons of low-fat cottage cheese)
- 3 ice cubes
Makes 1 serving
BERRIES SMOOTHIE
- 120ml (8 fl oz) skimmed milk
- 20g of porridge (microwaved for 2 mins in water)
- 50g of mixed berries (blueberries, raspberries, and strawberries) – use frozen if necessary
- 1 teaspoon whey protein powder (or 2 tablespoons of low-fat cottage cheese)
- 3 ice cubes
Makes 1 serving
“CHERRY RIPE” SMOOTHIE (personal favourite 🙂
- 60ml (8 fl oz) skimmed milk
- 60ml (8 fl oz) coconut milk
- 1 teaspoon of cacao nibs
- 1 tablespoon of dry porridge oats
- Handful of almonds (or 1 dessertspoon of nut butter)
- Handful of pumpkin seeds
- Handful of frozen cherries
- A measure of chocolate protein powder
- 1 teaspoon of cocoa powder (optional)
- 3 ice cubes
Makes 1 serving
ENJOY.
Let us know what your go-to healthy meals are in the comments box below.
For further information on healthy meals, improving health and functional fitness, speak to Steve or one of his team or complete the form below
Recent Comments