by Molly Daniels

With my Nutrition Coaching clients, I’ve found that most of us are wanting and needing more healthy meal and snack ideas for ourselves and our families. So, I’ve put together a list of easy, quick and healthy ideas for each mealtime.

First, I believe in moderation and portion control. You should never completely deny yourself of anything, because when you do, you will most likely binge on it later.  If dessert calls your name weekly, feed your craving in a controlled way!

Second, it is important to always combine your macronutrients, meaning always eat a carbohydrate with a protein, or a fat with a protein, etc.  It’s just like working several muscle groups at one time in a workout by doing compound exercises — make sure to “compound” your diet!  And, of course, the more colorful your plate, the better.

Breakfast:

1. Toast (bread of your choice, but preferably whole grain, or gluten-free if you have an allergy) with mashed and spread avocado, scrambled eggs and salsa on top
2. Breakfast taco on a corn or spelt tortilla with scrambled eggs, avocado, any and all vegetables of your choice and salsa
3. Smoothie with 1 banana, frozen blueberries, frozen strawberries, frozen cherries, frozen blackberries, 1 tablespoon of peanut butter or almond butter, a little drizzle of honey and almond milk
4. On-the-go: Oatmega Bar (several flavor choices exist and can be found at HEB, Central Market and Whole Foods). If you eat this before a workout or before heading to work, make sure to eat a good protein-filled snack again around 10:00am

Lunch:

1. Half of a sandwich loaded with greens and vegetables and your choice of protein with side choices of: vegetables and hummus (if not having for a snack that same day), handful of corn chips and salsa, or side salad
2. Power bowl (inspired by Maudie’s Tex-Mex): Spanish rice, whole black beans, avocado, tomato, onion, corn chips and salsa on the side
3. Spinach salad with fresh pear, toasted walnuts, bleu cheese and topped with your choice of protein. Lightly drizzle a vinaigrette for the dressing.
4. On-the go: homemade smoothie or small smoothie from your local healthy smoothie shop (my Austin favorite: JuiceLand)

Dinner:

1. Mixed green salad with big avocado chunks, tomato and onion with the Hot Dang (any of the 4 flavors and can be found at HEB, Central Market and Whole Foods) veggie burger on top
2. Stir fry: brown rice (we use frozen and heat up on the stove), vegetables of your choice including carrots, edamame, broccoli, cabbage, etc. and protein of your choice like grilled chicken, shrimp or fish
3. Quesadillas on corn or spelt tortillas with refried black beans, cheese, protein of your choice, avocado or homemade guacamole mentioned in the snack section, any vegetables including spinach, tomato, onion, peppers, mushrooms
4. Breakfast for dinner: If you did not have eggs that morning, try making scrambled eggs with a green smoothie (1 banana, handful of kale and/or spinach, frozen blueberries, tablespoon of peanut butter or almond butter, almond milk) on the side.
5. Grilled salmon with a side of roasted quinoa: Quinoa is so easy to make and you can add diced, roasted vegetables, avocado chunks and roasted walnuts.

Snacks:

1. Raw vegetables (carrots, celery, bell peppers, cucumber) and hummus
2. 1/2 – 1 cup (depending on hunger) of mixed nuts with almonds, walnuts, cashews, and dried fruit (be aware of the sugar content of the dried fruit)
3. Apple slices or crackers (Nut Thins) with peanut butter or almond butter on top
4. Homemade guacamole (avocado, tomato, onion, cilantro and juice of 1/2 lime) with vegetables or a handful of corn chips
5. One of iGnite’s Peanut Butter Protein Bars
6. Two hard-boiled eggs — try covering them with salsa!

Dessert:

1. Handful (about 5-7) of dark chocolate covered almonds
2. 1 small scoop dark chocolate ice cream
3. Small bowl of mixed fruit

Happy healthy eating!

Molly Daniels graduated from the University of Texas with a Bachelors of Science in Nutrition. After having worked through her own health and nutrition challenges, and drawing on her expertise in physical fitness, Molly provides a balanced and practical approach to basic nutrition coaching for women seeking guidance, accountability and overall health improvements.

Click here to learn more about Nutrition Coaching services through iGnite. 

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