Healthy Breakfast, Lunch & Dinner Ideas

The intention to embark upon a healthier lifestyle is one that should be applauded. However, making the change can often be the difficult part. Those with a limited knowledge of nutrition often struggle to lose weight, as they are not sure what to eat and when. A fitness trainer is a good way to get an educated and structured mealplan to go alongside a training regime, but below we provide some food ideas and reasons behind their selection, to give you an idea of how to eat healthily:

Breakfast

Mushroom, Bacon, spinach & Tomato Omelette

Eggs are a great way to start the day. Not only do they provide protein, minerals and essential fat to the body, but also a recent study conducted in the USA found that eating eggs for breakfast helps to limit your daily calorie intake by around 400 calories. This is because eggs are a food with a high satiety value, leaving your full for longer. Mixing in lean bacon, mushroom and tomato, an omelette can be a quick, delicious and healthy way to start the day.

Porridge with Blueberries & Halved Walnuts Porridge is a great breakfast choice for a variety of reasons. It is high in soluble fibre, delivers essential B vitamins and has a low GI index (slow releasing energy so keeps you full for longer). Mixing in blueberries and halved walnuts adds antioxidants and healthy fats to your breakfast bowl.

Lunch

The key to success with Lunch is to make it up the night before.

Quinoa Salad with Chicken &Halloumi

Quinoa is healthy and gluten free, leaving you feeling vibrant and energetic. It is great in salads and can be served with plum tomatoes, red onion, chicken and halloumi. Low fat yoghurt adds some moisture whilst keeping this tasty lunchtime dish light and healthy. A good combination of carbohydrates, protein, vitamins and fats.

Thai Prawn Salad

If you love prawns, you will adore a Thai Prawn Salad. Mixing brown rice, soya beans and sweet chilli sauce with the prawns, a filling and flavoursome dish can be created. Prawns can provide an excellent of protein and essential fatty acids. The brown rice and beans provide fibre, keeping you satisfied for the afternoon, whilst the sweet chilli adds an extra tang.

Dinner

Grilled Salmon with Sweet Potato Mash & Green Beans

Salmon is an excellent of protein and healthy fats and can be served with a cucumber and dill sauce. Sweet potato is a great side and is being increasingly used due to its health benefits: it contains a plethora of vitamins and minerals in addition to having a low GI index. Green beans compliment the salmon and potato perfectly, adding flavour, fibre and iron.

Garlic Spinach Chicken with Spicy Wedges & Salsa

A spicy dish packed with protein and iron and full of flavours. The salsa provides the perfect dip for the spicy wedges and the spinach offers a whole host of vitamins and minerals. Chicken is an excellent of lean protein and is wonderfully flavoured by the garlic. Kind on the waistline and enjoyable for the palate.

Most meals contain a protein, which is an essential macro-nutrient for growth and repair. Protein also keeps you full for longer and therefore minimises the risk of cravings for bad foods. These delicious recipes can be incorporated into a healthy eating plan and the benefits of changing your diet can be maximised when working with a fitness trainer.