7 Quick Tips on how to Plan Healthy Meals!


Quick Tips on how to Plan Healthy Meals!

Make a List

Start out fresh by writing down everything you eat for breakfast, lunch, snacks, and dinner. Studies show that keeping a food journal will double your rate of success at losing weight and reducing body fat… a huge benefit for such a simple task!

Review your meal choices to determine if you are on the right track. Do you get at least 7 hours of sleep each night? Do you exercise regularly? What are your thoughts and feelings about how your day went? 

These are some of the questions I ask my clients/patients involved in our weight loss program. These series of questions will help with awareness of emotional eating patterns. 

If you would like a professional opinion, you could schedule an appointment for an evaluation.

Breakfast Ideas

Giving your body the proper nutrients in the morning will start your day right! Try blending a Nutritional Shake with ice for a quick and easy start. If you have more time, make a fruit and vegetable smoothie or an egg and vegetable dish.

Vegetables should be a part of every meal and breakfast is no exception. When making a fruit smoothie, throw in a handful of leafy greens. Green smoothies in the morning give you a healthy energy rush without a mid-afternoon crash!

You may want to avoid a lot of fruits in the morning to maintain your sugar levels. You could have an egg and vegetable dish such as a veggie-loaded omelet, a vegetable egg scramble, or sautéed veggies topped with a sunny-side-up egg. Be creative!

Lunch Ideas

A salad is always your best bet for lunch. Pack in some fresh leafy greens with raw vegetables. Sprinkle on some avocado, quinoa, or lintels, for a more filling salad. Sprinkle with some nuts and seeds for a crunchy flavor. You can always add a serving of meat such as chicken or fish.

If your body fat is in normal range and you would like something sweet, top your salad with antioxidant-rich berries. You can play with almost any flavor combination you like. Salads don’t have to be boring!

Just remember, don’t skimp on the veggies! Choose toppings like parsley, radishes, cucumbers, zucchini, or any number of other ingredients.

You can simply try olive oil and some lemon juice for your dressing You may want to mix up a vinaigrette for more flavor.

Grocery Shopping Strategies

  • All the food you need to survive can be found in the produce section!
  • While shopping, ask yourself, “How will this go with a salad?”, either in it or alongside it.
  • Produce is your most important food, buy it first. If you are on a budget, shopping for produce, instead of junk food, will maximize your dollar.
  • Shop twice a week to get fresh produce. Most leafy greens have a refrigerated shelf-life of 4-5 days.
  • Wash leafy greens by separating the leaves and rinsing well to remove pesticides.
  • Keep your refrigerator well stocked with vegetables so you will always have what you need for a delicious salad.
  • Many grocery stores have a salad bar. A quick salad on-the-go from your nearest grocer can be as simple as some lettuce, veggies, olive oil, and a lemon!

Snack Ideas

A high-quality nutritional shake makes an excellent snack on-the-go! You may also snack on fresh slices of raw veggies, or a handful of nuts and seeds. Dipping your veggies in almond butter or tahini will give you a super-charged energy boost!

Dinner Ideas

A light plate of slightly cooked vegetables with a side of meat could be your best option. You can steam Brussels sprouts, asparagus, artichokes, carrots, or any other vegetable. Then top them with olive oil or fresh organic butter. 

You can roast your vegetables in the oven, stir-fry them in a skillet, combine them in a soup, or toss them over a salad. The options are endless!

Don’t forget to include a serving of fish or poultry. There’s nothing better than a plate of fresh veggies and a side of salmon at the end of a long day. Don’t overeat, leftovers make a great breakfast!

If you’d like help determining what you should be eating to reach your goals, text me at 904.235.5858 to schedule an appointment.

Dr. Fitness "Belly Fat Reduction Expert"

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