Friday, April 24, 2015

EASY MEAL IDEAS


Eating healthy is actually not as complicated as we think it is.  The key is to keep it simple, stay realistic and remember that this is not a “diet” it’s a lifestyle.

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These meal suggestions  should keep your body healthy and your tummy happy for quite some time.  Remember the key is to eat every 2-3 hours, small meals to maintain healthy energy levels and the metabolism working at its best.



clean eating, 21 day fix, dream team, coach paula chavez, 21df, healthy snacks

BREAKFAST

-          Oatmeal with 2 Eggs    (1 yellow, 1 purple, 1 red, 1 tsp
  •         ½ cup cooked steel –cut oats or rolled oats sprinkled with ground cinnamon sweetened with        honey or stevia
  •        1 cup fresh berries or half banana
  •         2 hard-boiled eggs
-          Greek yogurt Berry Parfait  (1 red, 2 purple, 1 blue, 1 tsp)
  •       ¾ cup plain Greek Yogurt
  •       1 tsp honey or agave
  •      1 cup fresh berries (raspberries are great for weight loss)
  •       ½ large banana, sliced
  •       8 raw walnut halves chopped
-          Eggs with avocado on Toast (1 red, 1 blue, 1 yellow, 1 purple)
  •          1 egg + 3 egg whites
  •          ½ small avocado, sliced
  •          1 slice whole grain or sprouted bread toasted lightly
  •          1 cup berries

LUNCH

-          Salmon with mixed greens    (3 green, 1 red, 2 tsp, 1 yellow)
  •          3 cups mixed greens
  •          ¾ cup flaked grilled salmon seasoned with Himalayan salt, lemon juice and pepper (or            substitute with any other lean protein like chicken, steak or turkey)
  •          2 tsp extra virgin olive oil
  •          2 Tbsp. lemon juice or red wine vinegar
  •          ½ cup mashed steamed sweet potato or brown rice
-          Chicken and broccoli  (1 red, 2 yellow, 2 green)
  •         ¾ cup diced grilled or baked chicken breast seasoned with Himalayan salt, lemon juice and garlic.
  •         2 Tbsps. fresh salsa over the chicken
  •         1 cup cooked brown rice
  •         2 cups steamed broccoli
-          Rice & beans (2 yellow, 1 green, 1 blue)
  •         ½ cup cooked black or pinto beans seasoned with Himalayan salt or sea salt, garlic, and cumin powder
  •          1 medium tomato diced
  •         ½ cup cooked brown rice
  •          5 medium asparagus spears grilled
  •          ½ small avocado , diced on top of served bowl
-          Quick on the go  (half red, 1 blue, 1 purple)
  •          4 Hard-boiled Eggs, cut in half, remove yolk and discard
  •          ¼ cup hummus (scoop a little in 4 of the halves, cover with the other halves)
  •          1 sliced apple
-          Nut toast     (2 yellow, 3 tsp, 1 purple, 1 green)
  •          2 slices whole grain or sprouted bread toasted
  •         3 tsp natural almond butter (no sugar added)
  •          Cinnamon to sprinkle on top
  •          1 cup sliced fresh strawberries (to top)
  •        1 cup sliced cucumbers with lemon juice 



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