1-Day Healthy Eating Meal Plan

Yield: 1 servings
You will need: measuring spoons, sauté pan, spatula, knife
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1/2 of a medium sweet potato, chopped
• 2-3 eggs
• 1 cup spinach
• 1-2 tsp Avocado Oil (or oil of choice)

Optional Toppings: Salsa (store bought, look for no added sugar) and Avocado

Instructions:

1. Heat a sauté pan on medium heat and add a 1-2 tsp of oil
2. Once hot, add the sweet potato to the pan
3. When the potatoes are starting to brown and soften, add in the spinach and wilt
4. Add eggs to pan and scramble all together until eggs are cooked*
5. Serve and top with anything you like! Salsa and avocado are my favorites.

*you can also cook your eggs separately any way you like.

Yield: 1 serving
You will need: measuring cups, blender, ice cube tray

Ingredients:

Banana Berry Protein Smoothie

• 4 cubes frozen yogurt-banana cubes
• 1/4 cup frozen blueberries
• 1/2 frozen peach
• 1 serving (30 grams) I ❤️ Vanilla Protein Powder
• 1 cup unsweetened plain or vanilla almond milk (add more if too thick)

Yogurt-Banana Ice Cubes

• 2 large or 3 small ripe bananas
• 1/2 cup yogurt (Greek or non-dairy)

Instructions:

1.  Place 2 large or 3 small ripe bananas and 1/2 cup yogurt (Greek or non-dairy) in blender.
2. Blend until smooth.
3. Poor into ice cube trays and freeze.
4. Once the ice cubes are frozen, place them in your blender with the rest of the smoothie ingredients.
5. Blend until smooth.
6. Enjoy!

Yield: 4 servings
You will need: baking sheet, parchment paper, large mixing bowl, mixing spoon or tongs, measuring spoons, knife, cutting board
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 lb chicken breast, thinly sliced
• 1 pint whole cherry tomatoes
• 2 zucchini squash, cut into thin rounds
• 3/4 red onion, roughly chopped
• 1 T Italian seasoning
• 1 tsp garlic powder
• 1 T olive oil

Instructions: 

1. Preheat your oven to 400 F. Coat a baking sheet with oil or cover with parchment paper.
2. Toss all of the ingredients together in a large bowl.
3. Spread on the baking sheet.
4.  Bake in the preheated oven for 20-25 minutes, until the chicken is cooked through.
5. Serve!

Yield: 8-12 servings
You will need: measuring cups, measuring spoons, mixing bowl, stock pot, knife
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 cup uncooked quinoa
• 2 cups water
• 1/2 T of curry powder
• 1 tsp salt
• 2 cups green cabbage, shredded
• 1 cup carrots (sometimes for fun I use beets), grated
• 1 diced red bell pepper
• 1/2 cup parsley (cilantro or basil is also delicious), finely chopped
• 1/2 cup green onions, chopped
• 2 T olive oil
• 1 T lemon juice
• 1 tsp onion powder
• sea salt to taste

Instructions:

1. Add the water, quinoa, curry powder and salt to stock pot and cook according to directions on package. Usually about 20 minutes on low heat.
2. While quinoa is cooking, prep all of your veggies.
3. Once quinoa is cooked, mix it with the veggies, lemon juice, onion powder, olive oil and salt to taste.
4. Refrigerate until ready to serve.

Yield: 5 servings
You will need: measuring cups, measuring spoons, sauté pan, knife, mixing bowl
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1.25 pounds of 93% lean ground turkey
• 1 small zucchini, grated
• 1/4 cup seasoned panko bread crumbs (gluten-free) (feel free to substitute with almond meal or coconut flour)
• 1 clove garlic, grated
• 2 T red onion, grated
• 1 T coconut liquid aminos (Tamari or Bragg’s liquid aminos works as well)
• 1 tsp of Coconut Oil (or oil of choice)
• Salt and pepper to taste (or seasonings of choice)

Optional Toppings: Avocado, Tomato, Roasted Red Peppers

Instructions:

1. In a large bowl, combine all of the ingredients together.
2. Make 5 equal patties (can vary depending on how big or small you make them)
3. Heat a large skillet (or use an outdoor grill) on high heat.
4. When hot, lightly spray oil or use a tsp of coconut oil. Add burgers to the pan and reduce the heat to low/medium.
5. Cook on one side until browned, then flip. About 5 minutes each side.
6. Flip over a few times while cooking to prevent any burning and to make sure the burgers are cooked all the way through.
7. Serve and enjoy!

Yield: 8-12 servings, depending on the size of your muffin tin
You will need: measuring cups, measuring spoons, mixing bowl, muffin tin
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 2 Ripe Bananas
• 2 Eggs
• 1 cup Peanut Butter*
• 2 tsp Vanilla
• 2 T Honey
• 1/2 tsp Baking Powder
• 1/4 cup non-dairy or dark chocolate chips

Instructions:

1. Preheat oven to 400 F.
2. While oven is heating, mash bananas in a bowl (leave a little chunky).
3. Combine bananas with the remaining ingredients and mix.
4. Add batter to a greased muffin tin and bake for 8-10 minutes.
5. Let cool and serve.

*you can also use almond butter, cashew butter or any nut/seed butter of your choice