This week for my nutrition blog I am going to share a sample meal plan for one day. I will be giving suggestion meals for breakfast, lunch, dinner, and two snack examples. This is interesting to me because it’s important to be reminded about what you should eat in a day, and how much of each food group is necessary. A important reminder that I came across when doing research for this blog is that THREE MEALS A DAY IS HEALTHY. You do not need to skip breakfast or lunch in order to have a big dinner, that is unhealthy and it is much better to just have three well-balanced meals through-out the day.
Breakfast: Greek yogurt with berries, 1 slice of whole wheat bread with a fruit spread, 1 glass of freshly squeezed orange juice. This is a balanced meal because it contains dairy, fruit, and carbs.
Snack: Apple. This is a sufficient snack because it is a small healthy snack that will tide you over until lunch.
Lunch: 2 servings of whole wheat pasta (1 cup), broccoli, green peas, and prawns. The broccoli, green peas, and prawns would be mixed into the pasta with a sauce of your choice. I would pair this meal with some water to keep hydrated. Prawns (and most seafood) is an awesome source of protein.
Snack: Two average handfuls of almonds and water!!! Almonds contain a lot of healthy fats, fiber, protein, magnesium and vitamin E, which is why they are a great snack.
Dinner: Salad, potatoes, and chicken, with a glass of milk. The serving portions would be exactly like the picture below. I would have a grilled chicken breast with seasoning of my choice, and oven baked potatoes.
That is my sample meal plan for one day. Another reminder is to continuously be drinking water throughout the day, staying hydrating is extremely important. I believe these meals are quite healthy and they also have many substitution options. For example, if you don’t want a chicken breast you could replace that with salmon. Or if you don’t have almonds you could change them for cashews. I hope you enjoyed this blog and it has made you double check and make sure you are getting the proper nutrition.
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