Get the recipe: Breakfast Popsicles.
Everything's better with avocado on top—including a warm and toasty whole-wheat English muffin. Some whole-grain mustard and a pinch of dill lend the dish an extra pop of flavor and fragrance. This whole-wheat banana bread is so moist and delicious, you'd never know it's guilt-free. Bake it over the weekend, then take slices with you on busy weekdays.
For a boost of protein, spread with a tablespoon of peanut butter. Eggs, which are protein superstars, are the foundation of this tasty, fiber-rich meal. Enjoy a healthy dose of vitamin C, lycopene, potassium, and folate, courtesy of the sweet grape tomatoes. Serve atop slices of whole-grain toast. Prefer a savory start to your day? This one's for you. Though more often seen at the dinner table, crunchy, nutty quinoa can be an unexpected but appealing addition to the breakfast table, too. Get the recipe: Quinoa Breakfast Bowl. There's a benefit to starting your day with creamy avocado toast: The fruit is loaded with fiber and cholesterol-lowering monounsaturated fats.
Get the recipe: Avocado Toast. Bake oats, pistachios, poppy seeds, and sesame seeds until the mixture is golden brown, then serve with milk, almond milk, or plain yogurt. Top with sliced apples and figs for an instant upgrade. It's such a beautiful and tasty start to your day, you'll be recreating it week after week.
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To help the egg whites set, add a splash of vinegar to the poaching water. It's hearty enough to make for dinner, too. This layered parfait is the perfect on-the-run treat. Chopped roasted almonds add a delightful crunch, and each bite is filled with sweet, juicy fruit. If you're not an almond butter fan, swap in peanut butter or sunflower seed butter. You can also use agave nectar in place of the honey. To take this parfait to go, pack it in an insulated coffee cup or thermos. In need of a granola recipe?
Try our toss-and-bake granola , which is endlessly customizable. They'll work. Crazy for dried cranberries? Just have fun with it. Get the recipe: Yogurt With Grapes and Granola. Warm briefly in the microwave before serving. Get the recipe: Whole-Grain Blueberry Muffins.
Instead of dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. In a cocktail shaker, combine a packet of vanilla or strawberry instant-breakfast powder look for the no-sugar-added kind, such as Carnation and 1 cup of low-fat strawberry cow's milk or soy milk. You can also mix this the night before. If you have time, use a blender to add strawberries or a frozen banana, for extra fiber, and a scoop of protein powder, such as GeniSoy Natural. You could have a slice of last night's pizza it's preferable to filling up on sugar or skipping breakfast.
Or you could try a more sophisticated spin: Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil about 1 teaspoon and a little salt and pepper. Broiling is optional. To substitute for a meal, an energy bar should have at least 3 to 5 grams of fiber and 10 grams of protein.
Because cereal bars rarely have more than 2 grams of protein, kids might be better off adding a stick of Go-Gurt! Yes, you read that right. At calories, it's not an outrageous meal. Plus it has a good amount of lean protein from the egg and the Canadian bacon. To trim empty calories, remove the top half of the muffin. For additional fiber, add a fresh orange.
Make it portable by replacing the milk with lemon or vanilla yogurt and mixing it in a to-go container. I do it every day. I need to eat healthy, and get enough exercise, for my overall health and well-being. I fall off the wagon from time to time, but I always return to eating healthy and following my workout routine. Once you make the transition to eating healthier foods, you will feel better too. Eating healthy foods lowers your risk for heart disease, diabetes, being overweight or obese, and certain types of cancer.
Avoiding these conditions saves you from heartache and sickness, and also saves you money with lower healthcare costs. Transitioning to a healthy diet also increases your value to employers. Cooking and eating at home can help you maintain a healthy diet, and is cheap, fun, and much healthier than eating out.
Do most of your grocery shopping in the perimeter of the grocery store. Avoid the middle aisles, including pre-packaged food, frozen meals, and sweets, and spend most of your shopping dollars on fruits and vegetables, fresh meats, seafood, and dairy. If you have to visit any aisle, pick the one with organic foods, beans, and grains, including rice, farrah, and bulgar. Another great option for busy families is to use a meal delivery service that offers healthy options.
I have frequently used HelloFresh because of the choices they offer.
Healthy Dinner Recipes
You can also plan your meals ahead and freeze enough for the entire month. MyFreezEasy will give you meal plans and show you how to successfully cut meal prep time and cost. Put fruits and vegetables on top of your grocery list. Buying fresh fruits and vegetables is less expensive and healthier than buying pre-cut, bagged, and canned produce. You have to do more prep work, but in the long run you can save money, and you know exactly what goes into food preparation.
Fruits have a natural sugar that gives you longer-lasting energy than the refined sugars in snack foods. Fruit is also a great source of fiber. Incorporating more fruits and vegetables into your diet can be challenging, but it helps to understand your weak points. I try to use this craving to my advantage. If I want bread as a treat, I first have to eat some vegetables.
I usually go for a dark green salad, drizzled with olive oil and red wine vinegar. I munch some carrots, or chop up a cucumber into rice wine vinegar. You can also slip in more fruits and vegetables by eating them as snacks. Instead of pulling out a bag of chips, eat some carrots, fresh broccoli with low-fat ranch dressing, or an apple. You can save money on your fruits and vegetables by purchasing in-season produce. Epicurious has a wonderful map that shows in-season fruits and vegetables in your area, and you can refer to it before you head to the store.
If you want to eat healthy and lose weight, work more whole grains considered one of the top superfoods into your diet. Whole grains have not had their bran and germ removed by the milling process. According to the Mayo Clinic , eating whole grains lowers your risk of heart disease. Whole grains are chock-full of fiber, which helps keep your digestive system healthy and moving, and expands once inside your stomach, to help you feel full.
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A weight-loss program should include a high-fiber diet. You can easily work many good sources of fiber into your meals. Moreover, when you eat less, you save more money on groceries, too. If you eat white flour bread, switch to whole grain breads. Instead of buying Saltine crackers, choose whole grain crackers. Eat a lot of white rice? Switch to brown rice. You can also work more inexpensive, raw grains into your diet. You can buy many grains, like bulgar, couscous, farrah, quinoa, and rice in bulk at larger supermarkets, and natural food stores like Whole Foods.
Buying grains in bulk is a wonderful way to save money. Stores that offer natural and organic products, like Whole Foods and New Seasons, and local health food stores, offer a wide variety of grains for the budget-conscious. Steak and pork chops are delicious, but pricey, and loaded with saturated fat, a direct contributor to heart disease. Adult men need 55 grams of protein per day, while adult women need 46 grams.
Pregnant or lactating women need 71 grams of protein per day. One egg contains 6 grams of protein. One cup of cooked lentils gives you 18 grams of protein.