Healthy Daily Meal Plan
Fitness and exercise is only part of the journey in becoming a more healthy and vibrant you, with nutrition at the foundation of every success story, or failure. To help ensure that each healthy lifestyle story is a success, the perfect healthy daily meal plan has been created to maximize every opportunity given. To avoid that ice cream bath or greasy chip frenzy at the end of the day, let’s take a closer look at what the Perfect Healthy Daily Meal Plan looks like step by step.
Most individuals, when starting out in developing a meal plan, have previously focused on consumption as a necessity for survival rather than a critical tool for success in developing a healthy lifestyle. Most often, before following the Perfect Healthy Daily Meal Plan, an individual will focus on two large, or even just one large, meal per day; however, the meal plan works to breakdown that mental barrier and create the ability to eat more frequently with smaller portions and value-added portions as compared to empty calories that may otherwise be consumed.
A perfect healthy meal plan each day should include the right balance of macronutrients, i.e. protein, carbs and fats. If you are undergoing rigorous exercise, or any form of athletic training, these levels should be adjusted in accordance with your physical trainers.
The phrase, “Breakfast is the most important meal of the day,” is no longer a long lost phrase heard by mothers throughout the globe, but rather a pivotal role in creating success through the Perfect Healthy Daily Meal Plan. By incorporating a good deal of protein and enriched carbohydrates in an early meal, the body becomes prepared to take on more activity throughout the day and metabolism rates steadily increase, rather than becoming stagnant.
As recommendations for enriched breakfast plans, here are two protein-packed options to consider:
• 2 Poached eggs with avocado on wholegrain toast
• 1 serving of oatmeal with fruit compote and sliced almonds
Accompany any breakfast choice with a large glass of fruit juice, such as freshly squeezed orange juice, to help provide a mark toward the needed five fruit and vegetable servings per day.
With increased exercise activity, the body will communicate between stomach and brain that it needs to consume more food throughout the day to be sustainable. With this fact at hand, ensuring that additional consumption is value-added rather than empty calories will be of heightened importance during the Perfect Healthy Daily Meal Plan and the incorporation of a snack between breakfast and lunch will help keep metabolism rates moving forward.
Proactive snack options would include the following, that both keep metabolism rates moving and provide protein to strengthen and sustain energy levels throughout the day:
• Serving of plain yogurt or low fat Greek yogurt with fresh fruit topping
• Fresh watermelon and mango slices with fresh almonds
• Vegetable or fruit crudites with hummus dip
• A fruit and kale smoothie, using low fat milk, Greek yogurt or coconut milk. Berries are the best fruit to use due to the high antioxidant levels.
If breakfast is considered to be the “Most important meal of the day,” then lunch comes at a close second, providing the opportunity to continue consumption of high-protein foods with balanced carbohydrates. To take advantage of this critical meal, here are several recommendations to consider as a part of the Perfect Healthy Daily Meal Plan:
• Tuna sandwich on multi-grain wrap/bread with avocado slices
• Turkey and egg salad on a bed of spinach and kale with raisins
• Fresh grilled fish, such as tilapia or swordfish with mixed salad. If you have not eaten oatmeal at breakfast, you can also crust the fish with seasoned oats
Round-off every lunch with an additional accompaniment of fruit, vegetables, or a small amount of fresh cheese slices to help avoid the dessert cravings that may be popping up by this time of the day, and to help satisfy any hunger urges that may be communicating between stomach and mind.
Just as it is important to plan a snack between breakfast and lunch, it is likewise just as important to plan a snack before dinner, and is elevated in importance if there is a planned workout between meals, creating sustainable energy for the most optimal workout.
Energizing snack options for the afternoon include, but are not limited to, the following:
• Handful of dried fruits, such as apricots, that provide a great source of fiber
• 2 hard-boiled eggs are an efficient snack option that are easy to eat on-the-go and provide critical protein elements
By the time dinner comes around with the Perfect Healthy Daily Meal Plan, the primary consumption of food has already occurred throughout the day, allowing for a proportional dinner, as compared to one that may be gigantic in previous settings. Here are two value-added dinner options to consider as a part of the daily meal plan:
• Baked salmon over a bed of brown rice with roasted tomatoes and bell peppers
• Roasted chicken breast with root vegetables and seared spinach with minced garlic
Remember that portions are key, and less is more when it comes to dinner.
Planning an earlier dinner will leave room for a small snack at least one hour before bedtime to help tide over any last minute cravings.
Incorporating a small serving of steamed broccoli or Brussel sprouts, perhaps in a light broth or soup, that provide enriched nutrients and help fight off cancer properties will help to keep hunger at bay and make for a successful meal plan. Remember never to pack your last snack with carbohydrates, as they will sit in your stomach for most of the night.
Snacking is not essential in your healthy daily meal plan, it is simply recommended.
At every step of the journey, when incorporating the Perfect Healthy Daily Meal Plan, it is critical to stay hydrated, drinking plenty of water and fresh juice to keep a sustainable foundation for success.
Our fresh start guests get to experience the perfect daily meal plan when they attend our boot camp holiday in Chiang Mai Thailand and start every day with a successful foundation, provided by the key elements of nutrition.