Healthy Meals

Healthy Breakfast Recipes:

Peanut Butter Banana & Honey Toast

This has got to be one of my favorite quick breakfast meals. When I am in 
the mood for something sweet I turn to this. It's great for hitting the sweet
spot and it's great when I don't have much time.

Ingredients:
  • 1 slice of whole wheat toast.
  • 1 Tbsp peanut butter.
  • 1/2 a banana sliced
  • 1 Tbsp honey.
Preparation:
  1. Toast slice of bread as desired.
  2. Spread peanut butter on the toast.
  3. Arrange banana slices on toast in a single layer.
  4. Drizzle honey on top.
  5. Pair with second half of banana. 

Turkey & Scrambled Egg Whites

Bam protein! I absolutely love this! Days when I know I'm going to need
a lot of energy this is where I turn. A protein packed breakfast is great for
energizing your body. When I turn to this breakfast I usually put it on a 
piece of whole wheat toast and pair it with some fruit and cottage cheese.

Ingredients:
  • 1 Tbsp extra virgin olive oil.
  • Two egg whites.
  • 1 slice of lean turkey sliced into pieces.
  • Salt and pepper to taste.
Preparation:
  1. Whisk together egg whites and turkey chunks.
  2. Heat oil in a skillet over medium heat.
  3. When oil is hot, scramble eggs.
  4. Move from skillet to plate when cooked.
  5. Season with salt and pepper. (Use minimal salt to keep it healthy)

Cottage Cheese and Fruit

This is the most simple breakfast I have yet to find. I usually pare this up 
something else because it isn't that filling. But if I don't have much time in
the morning I will just have a larger serving of this. It's best to use fresh 
fruit and low-fat or no-fat cottage cheese. If you aren't a cottage cheese 
person you can definitely switch that out with plain/vanilla low-fat or 
no-fat yogurt. 

Apple-Walnut-Almond Oatmeal

Oatmeal is one of the best things you can add to your diet if you are trying
to change to a healthy diet. There are many ways to make oatmeal the 
healthy way. But there are also plenty of ways to take this hear-healthy meal
and turn it into a monster of sugar. I have multiple oatmeal recipes, including
this Apple-Walnut-Almond oatmeal. Perfectly filling and delicious. Not to 
mention it's heart-healthy too.

Ingredients:
  • 3/4 cup whole grain oats.
  • 1/2 of an apple (diced)
  • 3 Tbsp walnuts (chopped)
  • 3 Tbsp almonds (chopped)
  • 1 Tbsp brown sugar (optional)
Preparation: 
  1. Cook oatmeal as directed by package.
  2. Add in apples, walnuts, and almonds.
  3. Enjoy (:

Blueberry-Almond Oatmeal

This is usually what I turn to every morning while I'm in college. Living on 
campus it can be really difficult to eat healthy. My school offers fresh fruit
and almonds during breakfast hours so I love to take advantage of that.
I especially love having blueberries because they are jam packed with so 
many health benefits and tons of flavor. Almonds are great for that healthy
dose of fat we all need. Having this for breakfast keeps me full during my 
school day so I can focus on class instead of being hungry. College students,
do yourself a favor and go buy yourself some oatmeal and check out what
fresh fruits your school offers. It'll be the best healthy and quick breakfast
for you.

Ingredients:
  • 3/4 cup whole grain oats.
  • 1/4 cup blueberries
  • 3 Tbsp sliced almonds.
Preparation:
  1. Cook oatmeal as directed on package.
  2. Add in blueberries and almonds.
  3. Enjoy (:


Healthy Lunch Recipes:

Fruity Balsamic Salad

When I am looking for a light lunch this is where to go. This salad is filling 
to the point of keeping my mind off food and feeding my body, but also 
light enough to keep me from feeling bloated. It's for one of those days that
have a larger breakfast. Also the tanginess from the balsamic vinaigrette 
mixed with the sweetness of the fruit makes for a delicious lunch.

Ingredients:
  • 3 romaine lettuce leaves cut into chunks.
  • 1/2 a nectarine diced
  • 1/2 cup pinapple(fresh) diced
  • 2 Tbsp balsamic vinaigrette 
Preparation:
  1. Wash lettuce and nectarine.
  2. Mixed ingredients together. 

Balsamic Tomato and Turkey Sandwich

This is a sandwich full of flavor. It keeps me full and fuels my body. It's
quick to assemble so on my busy days I still have time to make it. 

Ingredients:
  • 2 slices of whole wheat bread.
  • 2 slices of lean turkey meat
  • 1 romaine lettuce leaf
  • 3 tomato slices
  • 1 Tbsp balsamic vinaigrette
  • 1 Tbsp mustard
Preparation:
  1. If you desire a grilled effect toast the bread first.
  2. Place turkey slices on one piece of bread.
  3. Place lettuce on next.
  4. Drizzle on balsamic vinaigrette.
  5. Place tomato slices on.
  6. Drizzle on mustard, then top with second slice of bread.

Turkey and Avocado Sandwich

This sandwich is simple and filling. It's also light and fresh. Another quick 
to assemble sandwich.

Ingredients:
  • 2 slices of whole wheat bread
  • 2 slices of lean turkey meat
  • 1/2 a ripe avocado sliced into 6 slices
  • 3 slices of tomato
  • 1 Tbsp mustard
Preparation:
  1. If you desire a grilled effect toast the bread first.
  2. Place 3 slices of avocado on one slice.
  3. Place turkey on next.
  4. Place last 3 slices of avocado on next
  5. Drizzle on mustard.
  6. Top with tomatoes and last slice of bread.


Healthy Dinner Recipes:

Sweet & Spicy Citrus Tilapia

This fish is awesome for dinner. It's very light and fresh but with the sauce
it is jam packed with flavor. Not too spicy but a lot of flavor. Pairing it up 
with a light salad and fruit is perfect. If you want something more filling but
still very healthy pair it up with some spicy brown rice.

Ingredients:
  • 4 fillets of tilapia
  • 1 large orange juiced
  • 1Tbsp light brown sugar
  • 1Tbsp extra virgin olive oil
  • 2tsp low-sodium soy sauce
  • 1/2tsp salt
  • 1/2tsp ground cumin
  • 1/4tsp ground black pepper
  • 1/4tsp ground red pepper
  • 2 garlic cloves minced
Preparation: 
  1. Preheat the oven to 375 degrees Fahrenheit 
  2. Arrange fillets in a baking dish sprayed with cooking spray.
  3. Mix together the ingredients with a fork/whisk.
  4. Drizzle the sauce on top of the fish.
  5. Bake for 20 minutes or until fish is cooked through and flakey.
  6. Enjoy!

Healthy Drink Recipes:

Lemon-Ginger Honey Tea

I love this for a tangy warm drink. It's great for fall and I love that it is very 
light. You can even put it in the fridge over-night and drink it cold.

Ingredients: 
  • 1 1/2 cups water
  • 1 Tbsp honey
  • 2 Tsp lemon juice
  • 1 Tsp ground ginger
  • 1 Tea bag.
  • Cinnamon stick to garnish. 
Preparation:
  1. Bring water to a boil.
  2. In a mug stir together water, lemon, honey, ginger, and tea.
  3. Add cinnamon stick to garnish.
  4. Enjoy!


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