list of healthy meals

list of healthy meals

Dresden Davis

below is a list of my favorite healthy meals to make at home. based on your personal goals and nutritional needs, you can add/subtract ingredients and adjust servings.

Breakfast:

  • fruit smoothies

o   Acai smoothie: frozen acai, strawberries, bananas, and almond milk

o   Summer smoothie: frozen mango, peaches, bananas, pineapple juice, and coconut water

o   Anti-inflammatory: frozen raspberries, bananas, and fresh grapefruit juice

o   Strawberry banana: frozen strawberries, bananas, and coconut water or almond milk

  • Egg muffins: eggs (whole or egg whites) cooked in muffin tins with veggies/meat of your choice (cheese optional) (recipe in the curlie cookbook)

  • eggs and protein - cook your eggs how you like and serve with protein of choice (salmon, chicken sausage, etc).

  • Vegetable omelet: omelets stuffed with various veggies – peppers, onions, spinach, tomatoes, etc.

  • Oatmeal with fruit: cooked plain steel cut oatmeal (cooked with water and/or milk) with cinnamon, fresh fruit, and drizzle of honey

  • Greek yogurt with homemade granola: Greek yogurt topped with a small amount of fresh fruit, granola, and honey (recipe in the curlie cookbook)

  • Breakfast wrap: low carb tortilla, eggs, veggies, turkey bacon/sausage or chicken sausage, cheese (optional)

  • Avocado toast: whole wheat bread, smashed avocado, salt, pepper, extra virgin olive oil; top with a fried egg (optional)

  • Acai bowls: frozen acai (found at target or whole foods) blended with strawberries and bananas, topped with fresh fruit, granola, and honey

  • Roasted pears with greek yogurt and walnuts: grain free parfait with roasted pears (recipe here)

  • Sweet potato hash: sweet potatoes, peppers, onions, and a fried egg (recipe here)

Lunch and Dinner:

  • Salmon and black beans: salmon filets seasoned how you want with canned low sodium black beans or homemade black beans (recipe here (black beans))

  • Shrimp or chicken stir fry: your favorite cut up veggies (squash, mushrooms, zucchini, etc.) with protein of your choice, seasoned with your favorite low sodium or salt free seasoning (chicken stir fry recipe)

  • Sausage and shrimp foil packs: shrimp, chicken sausage, zucchini, squash, onions, and seasoning backed in an aluminum foil packet (recipe in the curlie cookbook)

  • Black bean soup: black beans blended with seasonings to make a soup (recipe here)

  • Turkey chili: ground turkey, beans, and vegetables (recipe here)

  • Homemade salad: mix your favorite lettuce with your favorite toppings (be sure to include enough protein and complex carbs) and a light vinaigrette

  • Protein of choice and roasted veggies: season and cook chicken/shrimp/etc. how you want (can switch it up with lemon chicken, blackened chicken, garlic, etc.) and serve with your favorite vegetables (roasted veggie recipe); add brown rice or quinoa if desired

  • Stuffed bell peppers: peppers stuffed with ground turkey, black beans, and corn, topped with a little cheese (recipe here); can add brown rice or quinoa to the mix if desired

  • Shrimp and asparagus stir fry: shrimp and asparagus sautéed together (recipe here)

  • Beef and broccoli stir fry: beef, broccoli, peppers, and onions, cooked in a stir-fry sauce (recipe in the curlie cookbook)

  • Sheet pan fajitas: sliced peppers and onions with meat of your choice (shrimp or chicken) cooked together on a sheet pan. Seasoned with your favorite seasonings (recipe here)

  • Steak fajita bowl: rice (white, brown, or cauliflower), strip or skirt steak, salsa, avocado, and other toppings together in a bowl, like a Chipotle bowl (recipe in the curlie cookbook)

  • Protein and ½ baked sweet potato: protein of your choice with ½ baked sweet potato topped with cinnamon and honey

  • protein and vegetable sheet pan meal: throw your favorite protein on a sheet pan with your favorite vegetables and roast it in the oven. Try different seasonings each time and you won’t get bored. Broccoli and asparagus are great for roasting with protein.

  • Acai bowls: frozen acai (found at target or whole foods) blended with strawberries and bananas, topped with fresh fruit, granola, and honey

 Snack:

  • Oranges or grapefruit cut into wedges

  • Fresh mixed berries fruit of your choice (strawberries, raspberries, blueberries, etc.)

  • Bananas (great before a workout)

  • Apple slices (1 apple) and peanut butter (2 tbsps)

  • Individual servings of greek yogurt

  • Single serve bag of 100 calorie popcorn (orville redenbachers has ‘smart pop’)

  • Smartfood White Cheddar Cheese Popcorn individual bags (100 cals/each)

  • Nutri-grain bars

  • Granola bars

  • dried fruit and/or nuts (be careful to watch how much you eat, calories can add up quick!)

  • Sweet potato fries: sweet potatoes peeled and cut into fries, baked in a 400 degree oven with a little olive oil, salt, and pepper for about 20-25 minutes or until the fries are crisp. (can also do in an airfryer)

  • Banana ‘split’: banana, cut in half, topped with greek yogurt, fresh berries, nuts, peanut butter, and melted chocolate