After the success of her first daily menu, Tori is back with another fun and healthy day meal plan!
8:30 Breakfast- Homemade Banana Bread with Nut Butter
Banana bread is a wonderful breakfast as it has tons of flavor and lots of substance, especially when topped with peanut butter, or any type of nut butter you like, for added protein. You can bake it at the beginning of the week and slice a piece each morning for a quick and easy breakfast, or bake it into muffins to make it even easier! In addition, replace the butter/vegetable oil/shortening in the recipe with coconut oil for an even healthier option!
11:00 Mid-Morning Snack- Fruit Cup
We all know that it’s important to get a good dose of fruit into your diet each day, and what makes it a great mid-morning snack is that its an excellent source of natural sugars, essential for when you experience a low blood sugar moment in between breakfast and lunch. Making a fruit cup is the best way to ensure that you get the health benefits of all different types of fruits, rather than just one. You can choose your fruits by what’s available seasonally, or simply by what you like best! If you make a big batch at the beginning of the week, make sure to include a squeeze of an something acidic, like orange or lemon, to keep the fruit from browning or going bad during the week.
1:00 Lunch- Avocado Toast
Avocado toast is a great, healthier alternative to the typical lunchtime sandwich. It’s simple to make but uses all good ingredients, not to mention avocados are great sources of fiber, potassium, and healthy fats that we all need in our diet. Start with a piece of good bread (sourdough is great, or you can opt for the healthier whole-wheat or multigrain), and top with mashed avocado, salt and pepper. If you want to upgrade from this simplistic option, you can top your avocado toast with a fried egg, sunflower seeds or chopped tomatoes. Avocado toast is a great blank canvas for you to make however you like!
3:30 Mid-Afternoon Snack- Roasted Pumpkin Seeds and Kale Chips
When hunger hits in the afternoon, a great way to beat it is with a handful of roasted pumpkin seeds and a bowl of kale chips. You can roast your pumpkin seeds simply with olive oil, salt and pepper, or if you prefer a little bit of spice, add cayenne pepper, paprika, chili powder, or whatever spice you like! Pumpkin seeds are great for their protein, and kale chips (which you simply roast in the oven with olive oil and salt) are perfect to satisfy your salt cravings the healthy way.
7:00 Dinner- Vegetable Frittata
One of the best healthy options for a dinner full of nutrition and protein is a vegetable frittata. Start with several eggs (depending on the size frittata you want), add a variety of vegetables, such as broccoli, mushrooms, cauliflower, etc. and cook on the stove until it starts to firm up. At that point, put the whole pan straight in the oven to finish cooking, and when its done you can top it with cheese, such as goat cheese or Parmesan, if so desired.