If you follow me on Instagram, you may have noticed that my breakfasts are often pretty similar. While eating a wide variety of whole foods throughout the day is the best way to get necessary nutrients, sometimes following a routine can provide a predictable baseline for healthy eating. For me, a healthy breakfast routine sets me up to make good dietary choices through the rest of the day.
Most days my breakfast looks the same:
My breakfast routine is packed with two nutrients that fuel me throughout the morning (protein and fiber), so I can be productive all morning without needing to stop for a snack. Plus my breakfast is packed with healthy fats and antioxidants. And, bonus: it tastes great and is quick to prepare.
The breakfast above provides the following:
Carbohydrates: 38g (including 14g of fiber)
Fat: 18g (only 3g saturated)
What are your usual go-to meals for breakfast? Do you follow a routine?
Lunch should be a priority in your day; a time to fuel your body and mind to tackle the rest of your to-do list. Is your lunch game on point? Packing a lunch at home will often be healthier that buying lunch on the go – and it will always be more cost effective. Stock your fridge and pantry with items that provide a nutritious punch and can be combined in a variety of ways so you don’t need to have the same thing twice in one week.
Here is a full week of healthy lunch-time inspiration:
Monday: Green salad topped with half an avocado, sliced radish, sunflower seeds and feta cheese. Dressing of olive oil, lemon juice, minced garlic, a touch of whole grain mustard, salt and pepper.
Tuesday: Quinoa bowl topped with steamed broccoli, cherry tomatoes, toasted almonds, sliced onion and a handful of arugula. Dressing of olive oil, white wine vinegar, salt and pepper.
Wednesday: “Taco Salad” or greens topped with black beans, onions, bell pepper and avocado. Dressing of one part canola oil, one part plain yogurt, squeeze of lime, minced garlic, sprinkle of cumin and paprika, salt and pepper.
Thursday: Garbanzo bean salad with cherry tomatoes, onion and feta cheese and a handful of spinach. Dressing of olive oil, apple cider vinegar, minced garlic and a sprinkle of cumin or curry powder.
Friday: Green salad with blackberries, walnuts, avocado and feta cheese. Dressing of olive oil, balsamic vinegar, a touch of mustard, salt and pepper.
These ideas are vegetarian, and provide you with protein from nuts, seeds, grains and beans. However, you could easily add shredded chicken, flaked fish (fresh or canned), a hard boiled egg or even steak if you’d like.
Need a grocery list to get you through a week of homemade lunches? Here you go. But adjust it to your taste and come up with substitutions that work well for you!
Little gems of nutrition information and meal inspiration provided by a registered dietitian to help make your day healthier one bite at a time.