Eat, Nourish, Repeat: Recipes for a Full Day

Eating nourishing meals throughout the day is vital for maintaining good health, energy levels, and overall well-being. Sometimes, we get stuck in a rut of eating the same meals repeatedly - and things can get boring. I know this happens to me. I have ADHD and although I have developed a strong eating routine over the years, I can get stuck. I try to leave space to switch things up-writing to you helps me as much as I hope it does you.  In today's email, we'll explore a full day of wholesome, nutrient-dense meals, from breakfast to dinner, including snacks. These meal ideas provide a balanced mix of macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals), ensuring you feel satisfied and energized throughout the day. So let’s get started!

Breakfast: The Most Important Meal of the Day 

Start your day with a protein-packed, fiber-rich breakfast that will keep you full and energized until lunchtime. 

Option 1: Greek Yogurt Parfait 

·         1 cup of Greek yogurt 

·         1/4 cup of granola 

·         1/2 cup of mixed berries 

·         1 tablespoon of honey 

·         A sprinkle of chia seeds 

Option 2: Veggie Omelette 

·         2-3 large eggs 

·         1/4 cup of chopped bell peppers 

·         1/4 cup of chopped onions 

·         1/4 cup of chopped spinach 

·         1/4 cup of grated cheese (optional) 

·         Salt and pepper, to taste 

Mid-Morning Snack: Fueling Your Day 

A well-balanced snack can help curb hunger and boost energy between breakfast and lunch. 

Option 1: Apple Slices with Almond Butter  (this could also be an end of the day dessert)

·         1 medium apple, sliced 

·         2 tablespoons of almond butter 

Option 2: Veggie Sticks and Hummus 

·         1 cup of raw veggies (carrots, celery, cucumber, etc.) 

·         1/4 cup of hummus 

Lunch: Refueling Your Body 

Lunch should be balanced with a mix of protein, healthy fats, and complex carbohydrates to keep you full and satisfied throughout the afternoon. 

Option 1: Quinoa Salad with Grilled Chicken 

·         1 cup of cooked quinoa 

·         4 ounces of grilled chicken breast 

·         1 cup of mixed greens (spinach, arugula, etc.) 

·         1/4 cup of cherry tomatoes 

·         1/4 cup of chopped cucumber 

·         1/4 cup of feta cheese (optional) 

·         2 tablespoons of balsamic vinaigrette 

Option 2: Hearty Lentil Soup 

·         1 1/2 cups of cooked lentils 

·         1 cup of vegetable broth 

·         1/2 cup of chopped carrots 

·         1/2 cup of chopped celery 

·         1/2 cup of chopped onions 

·         1/2 cup of chopped tomatoes 

·         Seasonings (salt, pepper, garlic, and herbs) 

Afternoon Snack: Keeping Your Energy Levels High 

A nutritious afternoon snack can help you stay focused and prevent overeating at dinner. 

Option 1: Mixed Nuts and Dried Fruit 

·         1/4 cup of mixed nuts (almonds, cashews, walnuts, etc.) 

·         1/4 cup of dried fruit (raisins, apricots, etc.) 

Option 2: Cottage Cheese with Fresh Fruit (this could also be an end of day dessert)

·         1/2 cup of cottage cheese or Greek yogurt

·         1/2 cup of fresh fruit (berries, pineapple, or melon) 

Dinner: A Satisfying End to the Day 

End your day with a nourishing, well-balanced dinner with lean protein, plenty of vegetables, and a healthy source of carbohydrates. 

Option 1: Baked Salmon with Roasted Vegetables and Brown Rice 

·         4 ounces of baked salmon 

·         1 cup of roasted vegetables (broccoli, Brussels sprouts, etc.) 

·         1/2 cup of cooked brown rice 

·         Seasonings (salt, pepper, garlic, and herbs) 

Option 2: Stuffed Bell Peppers with Ground Turkey and Quinoa 

·         2 large bell peppers, halved and seeds removed 

·         4 ounces of cooked ground turkey 

·         1/2 cup of cooked quinoa 

·         1/4 cup of chopped onions 

·         1/4 cup of chopped tomatoes 

·         1/4 cup of shredded cheese (optional) 

·         Seasonings (salt, pepper, garlic, and herbs) 

A full day of nourishing meals is essential for maintaining good health, stable energy levels, and overall well-being. Remember that everyone's nutritional needs are unique, so feel free to adjust portion sizes or substitute ingredients to suit your preferences and dietary requirements.  

 If this is an area you need help, please reach out. We can set up a call. I also have a new 30 day program launching called Thrive. You will be the first to know.