Free Healthy Eating PlanFree Healthy Eating Plan: Day 1Breakfast - Start out with a piece of fruit. Wait 15 minutes for fruit to digest and eat a bowl of hot oatmeal with honey and real peanut butter.Lunch – Brown rice vegetable stir-fry. Sauté onion, bell pepper, celery, and carrot with garlic. Cook on medium for 5 minutes and add ½ cup frozen peas and cook for another minute. Add ¼ cup light soy sauce to vegetables and mix. Add four to six cups cooked brown rice and mix well. Eat this healthy lunch with a leafy green salad. Dinner – Baked salmon with your favorite steamed vegetable on the side. Prepare a green leafy salad to complete this healthy meal.
Free Healthy Eating Plan: Day 2Breakfast - Start out with a piece of fruit. Wait 15 minutes for fruit to digest and have 2 slices of whole-wheat toast with honey and real peanut butter and an egg cooked in your favorite way.Lunch – Lentil and rice soup. Cook ½ pound lentils according to package directions. Add ¼ cup rice to the lentils. For flavorful lentils and rice, add spices and herbs of your choice. You can add an onion with curry and Indian spice for a heartier flavor or add an onion and basil and oregano for a more Italian flavor. Eat this with a side salad and whole-wheat roll. Dinner – Roast a chicken. Add sea salt and rosemary to chicken and rub inside cavity. Cover and cook in 325 degree oven for 1-1/2 hours. Steam your favorite veggies on the side and have a dark leafy green salad with this wonderful meal.
Free Healthy Eating Plan: Day 3Breakfast – Start the day with a piece of fruit. Wait 15 minutes for fruit to digest. Then eat a cup of homemade granola or fruit and nut mix. Lunch – Vegetable sandwich on whole-wheat. Add onion, tomato, bell pepper, avocado, alfalfa sprouts and Parmesan cheese to make this sandwich. Sprinkle on some basil and extra virgin olive oil to make this sandwich complete. Delicious. Dinner – Beans and Corn bread. Cook white beans or navy beans according to package directions. Add onion and any other spices and herbs of your choice to the beans. Prepare a side of homemade cornbread made from ground corn meal.
Free Healthy Eating Plan: Day 4Breakfast: Fruit bowlLunch - Chicken salad. Use leftover chicken from the night before and make chicken salad. Add mayo, chopped onion, and dill weed and mix together well. Prepare your salad greens. You can add egg, carrots, tomatoes, sprouts, avocado, and bell pepper. Add a big scoop of chicken salad right in the middle. Eat this salad with whole-wheat crackers, bread, or rolls. Dinner – Whole grain pasta such as penne with green beans and tomatoes. Wash and steam green beans and set aside. In a sauté pan lightly tan 3 cloves of garlic in olive oil. Add 2 pounds of chopped Roma tomatoes and sauté on medium for five or ten minutes. Add green beans, two tablespoons basil, and tablespoon of sea salt. Turn off heat. Meanwhile, Cook a pound of whole grain pasta. Add tomatoes and green beans to pasta and stir together. Eat immediately. This pasta dish is not complete without grated Parmesan or Romano cheese. Eat this healthy meal with whole wheat bread and a side dark green salad.
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