Healthy Eating Spot Online Meal Plan

Check out another sample online meal plan that will provide you with a variety of wholesome foods. This particular meal plan uses some common healthy ingredients to make some healthy meals to fuel the body throughout the day. Look at how simple ingredients like vinegar, lemon juice, and basil can provide some increased flavors in this sample online meal plan.

• 3 eggs

• ½ teaspoon of chopped basil

• ¼ cup diced bell pepper

• 1 teaspoon olive oil or butter

• salt and pepper to taste

Heat peppers in pan with olive oil. Beat eggs in a bowl and add them to the pan and cook eggs until set.

• 1 piece of fresh fruit (apple, orange, peach, etc…)

• Handful of raw unsalted nuts (almonds, walnuts, pecans, etc...)

• 5 ounces of grilled chicken

• Ezekiel sprouted grain bread or Ezekiel sprouted grain tortilla

• Salad greens(baby spinach, romaine or arugula)

• ½ small red pepper cut in strips

Arrange chicken, salad greens and peppers on the bread. You can add a touch of hummus to the sandwich to moisten like mayonaise does on a standard sandwich. Close the wrap or add the additional slice of bread on top and serve.

• 1 cup of celery sticks

• Balsamic vinegar or red wine vinegar

• Olive oil

Drizzle oil and vinegar over celery

• Broiled Salmon

• 1 cup of steamed broccoli (Click here for an online meal plan with vegetable steaming directions.)
• 1 cup cooked brown rice (cook in low sodium chicken broth or vegetable broth for added flavor)



Broiled Salmon Recipe (makes 2 servings)

Two 6 ounce fillets of salmon

2 tablespoons of fresh lemon juice

2 tablespoons of olive oil

½ teaspoon of garlic powder (or one clove of fresh minced garlic)

Salt and pepper to taste

Preheat the broiler on high and place a skillet under the broiler to heat up for 10 minutes. Do not use a non-stick pan (cast iron, aluminum and stainless steel work best), and try to get the pan within 5 inches of the broiler.

In the meantime, rub the salmon fillets with a tablespoon of the lemon juice and then rub down with enough salt and pepper to coat the entire fish.

After 10 minutes, pull the oven rack out with the hot skillet and place the salmon skin side down in the pan. Slide the rack back in and close the oven. Allow the fish to cook for about 7 minutes.

In a small container whisk together the garlic powder, olive oil, remaining lemon juice with salt and pepper to taste.

Remove the salmon from the oven and drizzle the olive oil/lemon juice combination over it.

Serve.

• Unsweetened applesauce with wheat germ sprinkled over top