12 Healthy Eating Meals You Can Cook Today
Here are options to get the ball rolling on healthy breakfasts, lunches, snacks, and dinners. Use these as inspiration or starting points for your meal planning!
3 BREAKFASTS (Unless you do Intermittent fasting!)
Breakfast 1: Prosciutto-Wrapped Mini Frittata Muffins (4 muffins)
- Calories: 440
- Protein: 32g
- Fat: 24g
- Carbs: 16g
Breakfast 2: Kale Breakfast Salad (1/4 of recipe)
- Calories: 331
- Protein: 15g
- Fat: 12g
- Carbs: 14g
Breakfast 3: Breakfast Meal Prep Bowls (1 bowl)
- Calories: 204
- Protein: 10g
- Fat: 10g
- Carbs: 19g
3 LUNCHES
Lunch 1: Spicy Tuna Cakes (4 cakes)
- Calories: 368
- Protein: 20g
- Fat: 20g
- Carbs: 28g
Lunch 2: Chicken Zucchini Enchilada (1 enchilada )
- Calories: 154
- Protein: 16.7g
- Fat: 7.2g
- Carbs: 6.1g
Lunch 3: Lettuce Wrap Sandwich (1 sandwich)
- Calories: 279
- Protein: 26g
- Fat: 19g
- Carbs: 10g
3 SNACKS (Unless you’re on “Team No Snack”)
Snack 1: Green Protein Snack Pack (2)
- Calories: 234
- Protein: 22g
- Fat: 16g
- Carbs: 32g
Snack 2: Avocado Egg Salad (1/4 recipe)
- Calories: 330
- Protein: 18g
- Fat: 25g
- Carbs: 8g
Snack 3: Baked Chicken Wings (1/5 of batch)
- Calories: 440
- Protein: 34g
- Fat: 33g
- Carbs: 1g
3 DINNERS
Dinner 1: Big-o Bacon Burgers (2 burgers)
- Calories: 450
- Protein: 34g
- Fat: 40g
- Carbs: 2g
Dinner 2: Vegan Portobello Pizzas (1 pizza)
- Calories: 165
- Protein: 7.7g
- Fat: 10g
- Carbs: 14.5g
Dinner 3: Ground Beef Veggie Skillet (1/4 of dish)
- Calories: 261
- Protein: 29.5g
- Fat: 1.8g
- Carbs: 8.5g
These are meals that are high in quality foods, and low in total calories, which means they give you the best chance at weight management without being miserable!
Just remember, quantity counts:
- If your goal is weight loss: Keep an eye on the fat and carbs portion of your plate!
- If your goal is weight gain, then you can ratchet up your total calories consumed by increasing your fat and carbohydrate portion of your plate!
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