Making Healthy Meals Easy!!

I often get asked what I eat and how I plan my meals. We are all unique in our food preferences, but I encourage the idea of meals and snacks that are primarily whole foods, contain protein, are made with minimal sugar, and are free from chemicals, additives and gluten. It is always a good practice to look at ingredient labels. If given a choice, please opt for food that is free from “natural flavors”. While that sounds innocuous, that can mean there are dozens of harmful chemicals included. And the more variety of colors the better!! Here are a few ideas for each meal that I enjoy. I hope this gives you some ideas!

Breakfast:

· Free range eggs, a side of sautéed vegetables and a slice of avocado for healthy fat.

· Plain Greek yogurt mixed with berries and a hand full of nuts, ideally the fruit provides enough sweetness that you do not need any added sweetener.

· Protein smoothie consisting of a clean protein powder, unsweetened almond milk, coconut milk or water, a ½ cup of organic frozen berries and whatever other healthy add-ins that appeal. I like to create a smooth texture with the addition of a slice of avocado or a ¼ cup of baked sweet potato. You can also add in a TBSP of chia seeds for fiber and extra protein.

Lunch:

· Large green salad with several types of greens, 3-4 ounces of protein (preferably grass fed or organic if animal based), a ½ cup of a roasted vegetable of your choice and homemade dressing consisting of olive oil, vinegar and a pinch of salt and pepper. You may wish to add herbs or some mustard to the dressing. Some additional options could include a tablespoon of nuts, seeds or feta cheese. I also love dressings made with tahini.

· A piece of grilled protein such as chicken or grass fed beef, no bun, served with a generous side of grilled or roasted vegetables. If you want to round out the meal consider a gluten free crispbread or cracker that has no added seed oils.

· For a vegetarian option, I loved marinating and roasting tempeh, which is a fermented form of tofu that is wonderful for the gut microbiome and your immune system. I serve this over a plate of roasted vegetables and top it with a drizzle of tahini.

Dinner:

· Grass fed beef, organic ground turkey or chicken – try a variety of sauces such as Bolognese, Thai, or seasoned with taco seasoning, served over zucchini noodles. (I am allergic to fish and seafood which is why I do not offer a suggested meal using these, however these are wonderful sources of protein)

· Baked spaghetti squash with protein and vegetables, finished with a pesto or tomato sauce.

· Virtually any animal protein, potato or vegetable is amazing in the air fryer!!

· Grilled chicken, beef, or fish served with a ½ baked sweet potato and a generous portion of vegetables.

· Scrambled eggs (I like to add an extra egg white in for a boost of protein) served with sautéed vegetables. You may wish to include a slice of healthy bread that meets your dietary needs.

Dessert:

· My go to sweet treat is dark chocolate. The higher the percentage of cacao the better the nutritional profile, so if you can aim for a minimum of 75%. I like bars that are 85 or 90 percent cacao, which means they also have minimal sugar.

· Another easy vibrant choice is a bowl of fresh berries or fruit in season. To make this a more “elegant” dessert, top with homemade whipped cream.

· An apple crisp made with fruit, oatmeal and spices and minimal sugar is also a nice choice. So these are some of my easy, healthy and satisfying go to meals. I hope this serves as an inspiration.