Need ideas for healthy eating? Here’s a daily sample menu to help out.

So, some of you have asked for sample regimens for diet & exercise. Well here are ideas for breakfast, lunch, and dinner to help you stay on track.

Quick tip:

  • Eat six small meals a day. Three small healthy meals with three snacks. This will keep your metabolism up and you will burn off fat faster.
  • Try and workout 3-5 times a week for at least 30 minutes each.
  • Cheat a little! Take one day a week to treat yourself for your hard work. But don’t go overboard now.


  1. Oatmeal made with skim milk. Add dices apple and pinch of cinnamon. Glass of light OJ.
  2. Slice of whole-wheat toast with organic peanut butter spread. Glass of juice preferably light.
  3. Omelette made with three egg whites or if you like the yolk limit it to 2 (to keep cholesterol in check, only eat 3 full eggs a week) filled with tomatoes, green peppers, onions, a LITTLE cheese, and any other veggies you like. Glass of skim milk or light OJ.

Mid-Morning Snack: A handful of unsalted almonds or a banana or other piece of fresh fruit

Lunch: You want to incorporate more carbs at lunch to keep you going throughout the day. You don’t need so many at dinner because it will be closer to bed time.

  1. Four ounces of lean chicken with handful of whole-wheat pasta and chopped vegetables
  2. Half of turkey sandwich on whole-wheat bread with a side salad (light on the dressing) or cup of soup (non-creamy)
  3. Salmon and vegetables with brown rice
  4. Tuna mixed with light mayo on whole-wheat crackers

Mid-afternoon snack: Tablespoon of mixed seeds (sesame, pumpkin, or sunflower seeds), string cheese, or piece of fruit (apple with peanut butter)


  • Medium-sized salmon fillet, baked in foil with lemo or lime juice and teaspoon olive oil. Mashed sweet potatoes, broccoli and carrots. Small cup of low-fat yogurt for dessert.
  • Small grilled lean pork steak with roasted vegetables. Fruit salad topped with 3 teaspoonfuls low-fat cream for dessert.
  • Small baked potato with little butter and light sour cream. Side salad or vegetables with little parmasian cheese on top.
  • Whole wheat noodles with vegetables in marinara.

Evening snack: Raw vegetables and hummus, whole-grain crackers, rice cakes (SOMETHING VERY VERY LIGHT) Limit fluids 2 hours before bed.

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April 1, 2008. Tags: , , , , , , , . Uncategorized.


  1. Corey replied:

    Nice tips.

  2. debby replied:

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  3. Healthy Eating Plan - Healthy Women Blog's replied:

    [...]If you able to always stay on your healthy eating plan you’ll feel that eating healthy foods isn’t a diet but it’ll become your living habit[...]

  4. Fay Hardy replied:

    Hi there, i am a 22 year old female. I am 5ft 3 and weigh 7 and a half stone. I only eat 2 meals a day, with hardly any fruit or veg in my diet. Will this menu help me without making me feel sick. I have always ate this way since i was young but with the lack of good nutrients my immune system is poor and i am always unwell. Thanks. Fay

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