Eating for promotion your well-being is all about jump-starting the body’s natural processes and taking it easy on the body and what you put in it. If you believe a one-day meal plan can change nothing about your eating habits, you should definitely try it. At the end of the day, you’ll estimate how you feel and more likely go forward from there.
Make the process of developing healthier eating habits fun and simple with this nutrient-packed and tasty one-day meal plan.
Breakfast: Cinnamon and Almonds Mango Maple Oatmeal
Cinnamon is rich in fiber and protein. Almonds pack healthy unsaturated fats and zero cholesterol. Mango is an excellent source of vitamins A and C while oats are high in manganese, biotin, copper, magnesium, vitamin B1, dietary fiber, protein, zinc, and chromium. Chia seeds will add extra fiber, omega-3 plus antioxidants. When you combine these ingredients together, you get a nutrient-dense breakfast that will help you kick-start your day on a healthy note.
1 cup water
½ cup rolled oats
¼ teaspoon cinnamon
1 mango, peeled and sliced
1 teaspoon chia seeds (optional)
2 tablespoon chopped almonds
1 teaspoon maple syrup
- In a saucepan over medium heat, mix water, oats, and a dash of salt. Frequently stirring, bring to a simmer, and cook for about 5 minutes, or until thick. Stir in maple syrup and cinnamon.
Pour your oatmeal into a bowl, let it cool, and top with almonds and mango slices. Enjoy!
Snack: Berry Kefir Smoothie
Place ½ cup blueberries, 1 cup plain kefir, and a teaspoon of raw honey in a blender, and process until smooth. Top with a teaspoon of chia seeds.
Lunch: Nutrient-Dense Avocado Black Bean Salad
The lunchtime always calls for more nutrient-packed yet light meals, so what can be better than a veggie salad that will keep your energy levels up until your dinnertime? The great news is, it doesn’t taste like a salad at all!
½ cup black beans, cooked or canned
½ avocado, peeled and diced
3 cups greens
¼ cup corn, canned
¼ cup red onion, peeled and chopped
¼ cup tomatoes, diced
1 tablespoon Greek yogurt
A pinch of salt
Black pepper to taste, optional
- Arrange your greens on your lunchbox or large plate. Top with beans, avocado, red onion, tomatoes, and corn and mix well. Add Greek yogurt, salt, and pepper and toss a bit to coat.
Snack: Nutty Apple Boats
Scoop out the middle of any apple of your choice. Fill it with a tablespoon of nut butter and top with several whole almonds or walnuts, raisins, and dark chocolate. This snack will boost your mood and keep the afternoon slump away.
Dinner: Slow-Cooker Chicken Stew
Whether you’re on a diet or you’re simply trying to eat healthier, you want your dinner to be so fulfilling that you could avoid midnight trips to the fridge. While you’re free to make this chicken stew in a regular way, this slow-cooker version is perfect for those who are super busy or tired to cook after a long workday.
The stew is loaded with vegetables rich in all the essential vitamins, as well as garlic (natural antioxidant), chicken (a lean protein) and quinoa (one of the best superfoods). If you’re vegan, skip the chicken and add a can of lentils to your stew instead.
1 chicken breast
1 cup broth (either vegetable or regular)
2 garlic cloves, peeled and minced
½ tablespoon curry powder
½ teaspoon ground cumin
½ cup peas, frozen
½ cup corn, frozen
1 can chickpeas, drained and rinsed
1 large sweet potato, peeled and diced
½ cup quinoa, cooked
Sea salt and black pepper to taste
- Place all the ingredients except quinoa chicken in your slow cooker and mix well. Place chicken breast on top and season with black pepper and salt. Cook on low setting for 6 to 8 hours or overnight. Use a fork to properly shred the chicken breast, stir to mix, and cook for another 10 minutes. Serve over quinoa.
Morning: lemon water; a cup of coffee or tea
Lunch: herbal tea or a cup of coffee
Evening: chamomile tea to help you sleep better at night
This meal plan is absolutely versatile and can suit any diet plan. Feel free to play with the ingredient list to come up with something your stomach and body will thank you!