I have listed examples of what to eat for meals and snacks to continue answering many of the email and blog questions regarding nutrition.

The best way to stick to a healthy plan is to plan ahead and prepare your own meals.  It seems daunting, but its not. I make very simple (as you will see below) meals all the time.  Healthy meals are easy…its up to you to make the decision to spend a little extra time taking care of your health.

below are samples of meals and these are just ideas for you.   Try it out.  If you find yourself still hungry add more calories by adding more fruits and veggies.   Or, try adding more water in your day and you might notice you were just thirsty when you thought hungry.

nutrition and calorie intake is very individualized.  However, the kinds and types of foods to eat are not.  So, this list below is for you to have some guidelines and examples of healthy foods eaten throughout the day.

Also,  I will get into more specific meals for those who exercise in addition to marathon and endurance training.  The timing of foods and workouts can have a huge impact on your training outcome and performance, so stay tuned for more info on that coming up.

Sample Breakfast Meals: Never miss a meal, especially breakfast!

1) 2 scrambled eggs mixed with salsa, 1 slice toasted Ezekiel bread, ½ grapefruit

2) 1 cup oatmeal with ¼ cup crushed nuts, 1/4 cup milk, if desired

3) 1 cup plain Greek yogurt topped with 1/2c blueberries (Fage 1%)

Sample Lunch Meals

1) Tuna on crackers:

1 can water packed tuna

1 cup spinach

6 whole grain or rice crackers

½ apple

1 tbsp of Olive oil to use for dressing (I also like to add some salsa for flavor)

2) Greek Pocket Sandwich

1/4 cup feta cheese

½ cup chopped romaine lettuce

2 tablespoons each minced onion, celery and grated carrot

1 cup chopped chicken breast

1 whole wheat pita bread

-combine and place all ingredients inside pita pocket. Sprinkle with olive oil and lemon juice.

-add a piece of fruit if still hungry

3) Simple chicken

1 cooked chicken breast, garden salad with extra-virgin olive oil, handful of almonds

Sample Dinner Meal Plans

1) Salmon with ½ cup broccoli and green salad

2) Shrimp Salad

2 cups green leafy salad

½ cup sliced tomato

4 oz boiled shrimp

½ cup brown rice or wild rice

3) Flank steak (4oz.) with asparagus

Snack Ideas:

1/2 oz almonds or walnuts and some raspberries

2 slices avocado with 1 piece of lean deli meat

1 cup low fat cottage cheese topped with rasberries

Apple with a tablespoon of almond or cashew butter

1 cup Greek yogurt with strawberries

1 low fat string cheese

You should be eating every 2-3 hours which means that you will be eating 5-6 meals per day. A well planned schedule would include:

7:30am Breakfast

10:00am Small morning snack

1:00pm Lunch

4:00pm Small afternoon snack

7:00pm Dinner

9:00pm small evening snack (only if you are still feeling hungry)

Hope this helps and please feel free to leave a comment and give us some of your healthy meal suggestions!  Have a great day.

This entry was posted on Monday, June 27th, 2011 at 12:01 am and is filed under Fitness, Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by admin | in Fitness, Nutrition | 5 Comments