Healthy Food Menus

Healthy food menus will prove to be a valuable resource in planning out daily meals.

The menu shown below is a well rounded nutritional meal plan that contains fruits, proteins, and healthy fats to keep you satisfied throughout the day. Creating healthy food menus will also help in preparing a shopping list prior to going to the grocery store.

• 6-8 ounces of reduced fat yogurt with choice of nuts and sprinkled with cinnamon

• Handful of grapes or cherries

• 1 cup of raw mixed veggies(aka vegetable crudité)

• ¼ cup of low fat/organic hummus

• 1 can/pouch of water packed tuna

• 1 ½ cups of spinach leaves

• 2 sliced radishes

• 1 grated carrot

Drizzle salad with balsamic vinegar and/or lemon juice

• 1 medium sized fruit (apple, pear, orange, etc...)

• 1 tsp of almond or peanut butter

• Garlic Shrimp with Spaghetti Squash (recipe to follow)

• Roasted Asparagus w/Grated cheese and nuts(recipe to follow)


Garlic Shrimp with Spaghetti Squash Recipe (serves 4)

1 spaghetti squash (about 3 lbs)

1 lb of large shrimp deveined

2 tablespoons of chopped parsley (fresh or dehydrated)

2 tablespoons of cold unsalted butter cut into slices

5 cloves of garlic finely chopped

3 tablespoons of olive oil

Kosher salt

Fresh ground pepper

To cook the spaghetti squash, poke a few holes in it with a sharp knife. Place it in the microwave and cook it on high for about 10 minutes, until the outer skin is soft and pushes in easily. Remove from the microwave and let it sit for 5 minutes. Use a towel or oven mitts when removing the squash since it will be very hot at this time. After 5 minutes, cut in half and use a scoop to remove the strands in the middle and the seeds. Use a fork to scrape out the strands until you get down to the skin and it should have the texture of spaghetti. Place the strands in a separate bowl.

To prepare the shrimp, heat two tablespoons of the olive oil until it starts to glisten in the pan. Add the shrimp and sauté them until they are bright pink, which should take about 4 minutes. Add them to the container with the squash when they are done.

Add garlic to the hot pan and cook for 30 seconds, until soft. Add in the remaining tablespoon of olive oil and the parsley and stir well. Remove the pan from the heat and reduce the heat to very low. Whisk in the butter a few slices at a time. Move the pan on and off the heat until butter melts and mixes with the oil. Adjust seasoning with salt and pepper, and toss with squash.

Roasted Asparagus with grated cheese and nuts

½ cup pine nuts

1 bunch of asparagus (about 1 lb)

2 tablespoons of olive oil

Kosher salt

Freshly ground pepper

½ cup of grated cheese (parmesan, feta, etc..)

Heat a dry skillet with the nuts in it, using medium heat for 3-5 minutes.

Preheat the oven to 400 degrees. Cut off the tough bottom end of the asparagus. If they have thick skin, remove the skin below the tips with a veggie peeler. Put the spears in a baking dish and drizzle olive oil on them, and turn them until they are evenly coated. Season to taste with salt and pepper. Make sure they are spread out in an even layer and roast inn the oven for 15 or 20 minutes, turning them once or twice until they are tender but still crisp. Sprinkle the pine nuts over the top and serve.

• ½ cup mixed fresh berries