A Day of Healthy Eats

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With all of the high calorie processed foods that are made available to us today, it is easy to become accustomed to a poor diet. Eating healthy will give you more energy and allow you to be at your best throughout the day. If you can set aside a little extra time, you can break that habit. It is easy to prepare healthy meals and there are plenty of recipes to choose from. Here, we will go over a one day meal plan that is healthy, nutrition and delicious.

peanutbutterPeanut Butter Banana Oatmeal
Consuming carbohydrates and protein from food is a great way to start your day. This recipe is simple with your everyday oatmeal topped with fruit, but it’s the peanut butter that is mixed in which makes it unique. The prep for this healthy breakfast is a cinch which is valuable if you don’t have the time to cook a full meal in the morning.

Prep time: 5 Minutes
Cooking time: 1 Minute
Servings: 1


  • ½ banana
  • ¼ cup oatmeal
  • ¼ cup skim or low fat milk
  • ½ tbsp creamy peanut butter


  1. Chop the banana into pieces and place into a blender along with the milk.
  2. Blend until creamy.
  3. Place the oatmeal in a microwavable bowl and mix with the banana and milk blend.
  4. Microwave for 30 seconds, stir and zap it for another 30 seconds.
  5. While hot, stir in the peanut butter.
  6. Allow to cool and enjoy!

This meal contains 200 calories per serving, 7 grams of protein and 4 grams of dietary fiber. The protein from the peanut butter and milk supplies your body with important vitamins, amino acids and minerals. The protein will also help you feel fuller throughout the day and get your metabolism started while helping to curb your appetite until lunch time. Eating fiber is another great way to reduce your appetite. Fiber also helps with the digestive process which makes it easier on your body. The fruit will supply you with a healthy dose of energy so that you can start your day on the right foot without having to rely on caffeine.

broccolikaleBroccoli and Kale Rollups
People can get too busy to sit down and prepare a healthy lunch for themselves. Often, they will rely on food vendors which serve greasy and unhealthy foods for a quick meal on the go. Broccoli kale wraps are a great way to have a quick lunch on hand without consuming those fatty calories.

Prep time: 10 minutes
Cook time: 15 minutes
Servings: 1


  • 2 large kale leaves
  • 1 cup broccoli
  • 1 red pepper
  • 1 tbsp olive oil
  • 1 garlic clove
  • 2 tsp nutritional yeast
  • Add sea salt and black pepper to taste


  1. Cut broccoli into 1 inch pieces.
  2. Steam broccoli for 6-10 minutes until soft.
  3. Drain water from pan or pot.
  4. Combine ingredients: broccoli, garlic, olive oil, salt, pepper and yeast and place into a food processor.
  5. Blend the mixture until it becomes a smooth consistency and place to the side.
  6. Remove the stems from the kale leaves and split in halves.
  7. Take the broccoli mixture and spread a thin layer along the inside of the leaves and add red pepper strips.
  8. Carefully roll the kale leaves up and secure with a toothpick.

This meal contains a surprisingly low 360 calories which is half of what you would find from a food vendor. You can prepare these wraps at night and refrigerate them until lunch time, and even eat them on the go. The kale and broccoli are packed with great nutrients and vitamins that will keep you energized for the rest of your day. If you would prefer a meatier version of this meal, you can also treat the kale leaf as a wrap and pack more of the broccoli spread inside.

pineapplemaplePineapple and Maple Glazed Salmon
Salmon is a very popular healthy dinner item. It is healthy, low in calories and most importantly, it tastes delicious. Since you have been so good with your diet today, it is time for a bit of a treat. This recipe calls for a healthy base of salmon, pineapple and white rice, but adds a sugary twist to satisfy your sweet tooth.

Prep time: 20 minutes
Cook time: 22-26 minutes
Servings: 1


  • 6 ounce salmon filet
  • ¼ cup pineapple
  • ¼ cup white rice
  • 2 tbsp maple syrup
  • 1 tsp Dijon mustard
  • ¼ cup jalapeno
  • Add sea salt and black pepper to taste


  1. Bring ½ cup of water to a boil, add rice, reduce to simmer and cover until water is absorbed and rice is soft. Set aside.
  2. Stir maple syrup and mustard together in a pan and place over medium heat. Bring to boil and reduce to a simmer. Reduce for around 5 minutes until the mixture begins to thicken slightly. Set aside.
  3. Place the Salmon in a greased baking dish, season with sea salt and black pepper.
  4. Chop the jalapenos and cut the pineapple into ¼-½ inch pieces.
  5. Place the pineapple and jalapenos on top and around the salmon.
  6. Pour the syrup and mustard mixture over top of the salmon.
  7. Place salmon under broiler for 6-8 minutes until the salmon is pink throughout and will flake with a fork.
  8. Place salmon over a bed of white rice and serve.

This is a healthy and sweet meal that will satisfy any sugar craving that you may have had that day. This recipe provides around 450 calories per serving. Salmon is considered to be one of the healthiest foods that you can eat. It is packed with omega-3 fatty acids that are so good for your body. It is also high in vitamins A, B, D and a good source of selenium and protein. The white rice is helpful in filling you up and provides protein and carbohydrates which will give you the energy to finish your day strong.

This Post Has 1 Comment

  1. Tracy R. says:

    A great source to maintain a healthy diet! Thankyou!

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