What I Eat In A Day

 

Protein Breakfast Bowl

Healthy eating doesn’t have to be boring aka boiled chicken and steamed broccoli. If it was, there’s no way I could make it work! Some people see food purely as fuel and don’t mind what it tastes like but I prefer to eat tasty food that I look forward to eating. Does that sound like you too? With the right food and spice combinations, eating healthy can actually be delicious. Don’t know where to start? Below is an example of what I eat in a day – breakfast, lunch, pre-workout snack, and dinner, complete with recipes so you can try them and see how well you can eat when you adopt a healthier lifestyle. The meals are easy to make with ingredients that you can find at all grocery stores.

Breakfast – Protein Breakfast Bowl
1 banana
1 egg
6 tbsp egg whites
¼ apple, sliced
2 tbsp almond butter
1 tbsp toasted coconut flakes
2 tsp cinnamon
1 tbsp coconut oil

Warm the coconut oil in a skillet over medium heat. In a bowl, mash the banana then whisk in the egg and egg white. Add to skillet, stirring frequently until cooked through. Transfer to bowl and top with apple through cinnamon.
Tip: I buy carton eggs whites.

Lunch – Salad, Fuji apple, cheese stick, 90% dark chocolate square

1 c kale, torn into pieces
3 c loose salad mix
4-6 grape tomatoes
2 tbsp crumbled Feta
Desired amount of cucumber slices
2 tbsp olive oil
2 tsp balsamic vinegar

Combine kale through cucumber slices. Whisk the olive oil and vinegar. Mix into the salad.
Tip: Enjoy your favorite fruit at lunch. I’ve been obsessed with Fuji apples, they’re sweet and delicious. For dark chocolate, stick with 60% dark chocolate or higher.

Pre-Workout Snack – Avocado Tuna Boat
½ ripe avocado
½ can of tuna
1 tbsp healthy mayo
1 tbsp diced cucumber
½ green onion, sliced

Combine tuna through green onion. Top avocado with tuna mixture.

Dinner
1 chicken breast
1 c macadamia nuts, chopped*
1 tbsp healthy mayo
1 sweet potato
4 c broccoli
2 tbsp olive oil
1 tsp sea salt
1 tsp black pepper

Preheat oven to 400 degrees. Wash the sweet potato, dry and wrap in aluminum foil. Use a fork to poke some holes in it. Bake for 1 hour and 10 minutes, less if it’s a small potato. Cut chicken breast in half horizontally so the breast isn’t too thick. Add to a baking dish and spread mayo evenly onto breasts. Top with the macadamia nuts, covering completely.  In a bowl, combine broccoli through pepper.  Add broccoli to a baking sheet. When the oven timer for the potato has reached 45 minutes, add the broccoli and chicken. Around the 20 minute mark, stir the broccoli. Keep an eye on the broccoli, it should be slightly crisp but not burnt so you might need to remove it before the timer goes off.
Tip: If the grocery store doesn’t have chopped macadamia nuts, buy whole nuts and use a food processor or nut chopper to chop them.

All meals serve one except for dinner which serves two. If desired, increase the ingredients for the avocado tuna boat and dinner to have leftovers later in the week (aka meal prepping).

 

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Homemade Cherry Larabars

Larabar

Ingredients
1 c raw almonds
3/4 c dried cherries
3/4 c pitted dates

Blend the almonds in a food processor until they become coarse. Add the cherries and dates and process until fully incorporated and thick. Line a 9×9 baking dish with parchment paper and add the mixture. Using a spatula, smooth out the dough so it’s the same level. Refrigerate for at least 1 hour and then cut into bars.

Matcha Almond Cookies

These matcha almond cookies are perfect for Christmas – green, festive, delicious, and perfectly healthy. Enjoy! I’ll be taking a few days off for the holidays but I’ll be back for the New Year. Merry Christmas and Happy New Year to you and your family!

on the cheap-25

Ingredients
1 ripe banana
1 egg
1/4 c melted coconut oil
1/2 c almond butter
1/8 tsp salt
1/2 tsp baking powder
2 tbsp matcha powder
1 c almond flour
1/2 c dark chocolate chips

Mash the banana in a large bowl. Add the egg through almond butter and stir until thoroughly combined. Add in the rest of the ingredients, thoroughly mixing. Cover and refrigerate for 1 hour. Preheat oven to 350 degrees. Line a baking sheet with aluminum foil and coat with cooking spray. Using a tablespoon, scoop the dough and add to the baking sheet. Bake for 10 minutes. Allow to cool before removing from sheet. Makes about 18 cookies.

 

Golden Milk

Golden Milk.jpg.png

Ingredients
2 c unsweetened original almond milk
1 1/2 tsp dry turmeric
1 tsp cinnamon
2 tsp honey
1 tbsp coconut oil

Whisk ingredients in a pot over medium high heat. Once it comes to a boil, lower to medium low and allow to simmer for 5 minutes. Serve with a dash of cinnamon if desired.

Pumpkin Protein Bowl

on the cheap

Ingredients
1 ripe banana
1/2 c canned pumpkin (not pumpkin pie filling)
1 tbsp vanilla whey protein powder*
1/2 c plain Greek yogurt
1 tbsp almond butter
1/2 tsp cinnamon

Mash the banana in a bowl. Add the other ingredients and stir thoroughly to combine. If desired, top with pumpkin seeds, more almond butter, or chia seeds.

*I use Vega vanilla protein powder. While it doesn’t taste good on it’s own, it’s great mixed with other ingredients and doesn’t give this a chemical taste like most vanilla protein powders.

Sweet Potato Protein Toast

Swt1

Ingredients
1 large sweet potato
1 1/2 bananas, sliced
1/2 c almond butter
2 tbsp vanilla whey protein
Cinnamon to sprinkle

Scrub the sweet potato. Slice it length-wise 1/4′ thick. Toast slices, might need to toast twice. They won’t be crisp like toast. Add almond butter to a dish and microwave for 30 seconds. Stir in the protein powder. Spread 2-3 tsp on sweet potato slice (depending on size of slice). Top with 2-3 banana slices and sprinkle with cinnamon.

 

BBQ Chicken and Pineapple Wrap

 Wrap

Ingredients
1 chicken breast
1/2 c healthy BBQ sauce
1/2 c frozen pineapple, thawed
1/4 red onion, chopped
2 pieces of romaine lettuce
2 whole wheat tortillas

Add chicken breast to a small pot and cover with water. Bring to a boil over high heat, lower to medium heat and simmer until chicken is cooked through, about 10 minutes. Drain the water and shred with a fork. To assemble wrap, layer romaine lettuce on tortilla and top with the other ingredients. Roll up and enjoy!