healthyeating Heather s Full 1 Day Healthy Meal Plan starts here

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1 healthyeating starts here Heather s Full 1 Day Healthy Meal Plan

2 About This Meal Plan I know you always see me talking about (and eating) healthy food, but I haven t always eaten so healthy - and back when I ate crap I felt like crap! I didn t have a lot of energy, I got sick a lot, and I just didn t feel all that healthy - especially compared to how I feel now. Once I started eating healthier, I started feeling so much better and got so excited about it that I decided to become a Registered Holistic Nutritionist. I also took some cooking classes because I wanted to learn how to make healthy food that also tastes incredible - because it s hard to stay motivated and enjoy what you re eating if it tastes like cardboard. What I hear most often is that you struggle with knowing how to make meals on a regular basis and how to plan what you re going to eat for a full day. So I put together a breakfast, lunch, dinner and snacks for one full day of healthy eating. In the following pages, you ll find all the recipes along with the nutritional breakdown so you can see exactly how it works. About Me FULL DAY 1624 Calories* 261g Carbohydrates (61%) 96g Sugar 48g Fiber 45g Protein (9%) 58g Fat (30%) *You might need more or less calories. Try out my calorie calculator to see: I m a Registered Holistic Nutritionist, showing you how to have fun while making simple, fast, incredibly delicious and healthy meals that leave you and your family satisfied and full of energy. I specialize in helping people get to an optimal level of health by getting them on a nutritionally-complete healthy meal plan, and supporting them to guarantee they achieve their health goals.

3 Breakfast: Banana Baked Oatmeal With Raspberry Syrup Prep Time: 5 minutes. Cook Time: minutes. Makes 1 serving. 1/2 cup banana 1/2 tsp cinnamon 1/4 cup almond milk 1/4 cup rolled oats, dry 1 Tbsp coconut (unsweetened) 1/2 cup Raspberry Syrup (recipe on next page) BREAKFAST 435 Calories 83g Carbohydrates (73%) 51g Sugar 13g Fiber 6g Protein (4%) 12g Fat (22%) 1. Heat an oven or toaster oven to about 350 degrees F. Puree the banana, cinnamon and almond milk in a blender or food processor. 2. Mix the banana with the oats in an oven-proof dish, and sprinkle the coconut on top. 3. Put the dish in the oven for minutes, or until it s heated through and the oats are softened. 4. Serve topped with raspberry syrup.

4 Raspberry Syrup Makes: About 1 cup (3 servings - you can save some for later) Cook Time: 5-10 minutes 1 1/2 cups frozen raspberries 3 Tbsp maple or brown rice syrup 1. Put the raspberries and syrup in a small pot, and bring to a simmer. 2. Once the berries are soft, mash or puree until the berries and syrup are mixed together. 3. Keep the syrup in the fridge. RASPBERRY SYRUP 543 Calories 137g Carbohydrates (97%) 118g Sugar 17g Fiber 3g Protein (2%) 1g Fat (1%)

5 Lunch: Black Bean Taco Salad Makes 1 serving. 3/4 cup cooked quinoa (1/4 cup dry measure) 1 cup Black Bean Taco Filling (recipe follows) 1/4 cup Guacamole (recipe follows) 1/2 cup tomatoes 2 Tbsp salsa 1 cup green leaf lettuce 1/2 cup carrots LUNCH 481 Calories 78g Carbohydrates (63%) 10g Sugar 19g Fiber 18g Protein (13%) 14g Fat (25%) 1. Cook the quinoa by putting 1/4 cup dry in a small pot with 3/4 cup water and a pinch of salt. Bring to a boil, and then turn down to simmer, covered, for 20 minutes or until all the water has been absorbed. You can also make this in a bigger batch, it cooks better when you make more than this at one time. 2. Spoon the quinoa and black bean filling over the greens, and top with the vegetables, guacamole and salsa.

6 Black Bean Taco Filling Makes: About 3 cups (3 servings - save some for later) Prep Time: 5-10 minutes 1 1/2 cups black beans, cooked 1 1/2 cups corn, fresh or frozen 1 Tbsp olive oil or tahini 1/2 lime 1 tsp chili powder 1/4 tsp sea salt BLACK BEAN TACO FILLING PER CUP 219 Calories 36g Carbohydrates (63%) 2g Sugar 10g Fiber 10g Protein (15%) 6g Fat (23%) 1. Toss all of the ingredients together. This tastes better the longer it sits, so if you have a chance try to prep this in advance. 2. Keep leftover beans in the fridge in an air-tight container. Guacamole Makes: About 1 cup (4 servings - save some for later) Prep Time: 5-10 minutes 1 cup avocado 1 clove fresh garlic 1/4 cup fresh parsley 1/2 lime 2 Tbsp green onion 1/4 tsp sea salt GUACAMOLE PER 1/4 CUP 66 Calories 5g Carbohydrates (24%) 0.5g Sugar 3g Fiber 1g Protein (5%) 6g Fat (71%) 3. Mash the avocado, then stir in the rest of the ingredients. 4. Keep the guacamole in the fridge in an air-tight container.

7 Dinner: Butternut Squash Soup With Veggie Sticks Makes 1 serving. 1 cup carrots, cut into sticks 1/2 cup cucumber, sliced 2 Tbsp pumpkin seeds 2 cups Butternut Squash Soup (recipe follows) 1. While the soup is cooking, cut up the veggies to have on the side. Sprinkle the pumpkin seeds on top of the soup. DINNER 437 Calories 57g Carbohydrates (49%) 13g Sugar 9g Fiber 15g Protein (11%) 21g Fat (41%)

8 Butternut Squash Soup Makes: About 4 cups (save some for later) Prep Time: minutes Cook Time: minutes 1 cup onion 1/2 Tbsp olive oil or veggie broth 1 clove fresh garlic 2 cups butternut squash 1 cup zucchini 2 cups vegetable broth 1 1/2 cups water 1/4 tsp sea salt 1/4 tsp nutmeg 1 Tbsp tahini 2 cups spinach 1. Heat a large soup pot to medium-high, and saute the onions in olive oil (or water, vegetable broth or white wine). Once they ve softened a bit, add the garlic and saute another minute. Add the squash and zucchini and let them saute in the oil until they ve started to show moisture. 2. Add the vegetable broth and water, a pinch of salt, and the nutmeg to the pot, put a lid on, and bring to a boil. Once it s boiling, turn the heat down to medium or low, and leave it to simmer for about 30 minutes or until the squash is soft. 3. Once the squash is soft (test with a fork), add the tahini and puree the soup with an immersion (hand) blender. Taste and add more salt if you need it. 4. After pureeing, stir in the fresh spinach so that it wilts. You can puree again if you want to hide it. If you re not a big spinach fan, you may want to have it on the side as a salad instead of putting it in the soup. BUTTERNUT SQUASH SOUP Full Batch 452 Calories 77g Carbohydrates (62%) 11g Sugar 7g Fiber 14g Protein (8%) 16g Fat (30%) BUTTERNUT SQUASH SOUP Per 1 cup 113 Calories 19g Carbohydrates (62%) 3g Sugar 2g Fiber 4g Protein (8%) 4g Fat (30%)

9 Savory Snack: Guacamole Appetizers Prep Time: 5 minutes 1/4 cup Guacamole (from lunch) 1/2 cup cucumber 2 Tbsp salsa 1. You can put this together however you like, but I like to take cucumber slices and put a spoonful of guacamole and then a drizzle of salsa, making a pretty little appetizer tray. GUACAMOLE APPETIZERS 89 Calories 10g Carbohydrates (41%) 3g Sugar 4g Fiber 5g Protein (6%) 6g Fat (53%)

10 Sweet Snack: Chocolate Krinkle With Banana 1 Chocolate Krinkle 1/2 cup banana Chocolate Krinkles Makes: About 6 cookies (some saved for later) KRINKLE WITH BANANA 181 Calories 33g Carbohydrates (64%) 18g Sugar 4g Fiber 5g Protein (8%) 6g Fat (28%) Note: The number of krinkles you make depends on how big you make them feel free to double the number and make smaller ones if you like. 4 Tbsp cocoa powder 4 tbsp dates (medjool or other soft ones) 4 Tbsp peanut butter 1 Tbsp maple or brown rice syrup 1 cup puffed rice 1. Puree all of the ingredients except the puffed cereal in a small food processor. If you re using baking dates, they might not be as soft as medjool so you might want to add a tablespoon or two of almond milk or water to make a sticky paste. 2. Add the puffed cereal, and mix it together with your hands. Then form them into balls and put them onto a cookie sheet lined with parchment or waxed paper. CHOCOLATE KRINKLES Per 1 Krinkle 114 Calories 15g Carbohydrates (47%) 9g Sugar 3g Fiber 4g Protein (10%) 6g Fat (43%)