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Eat, Nourish, Repeat: Recipes for a Full Day (Or Two)

Eating nourishing meals throughout the day is vital for maintaining good health, energy levels, and overall well-being. Sometimes, we get stuck in a rut of eating the same meals repeatedly - and things can get boring. In today's email, we'll explore a full day of wholesome, nutrient-dense meals, from breakfast to dinner, including snacks. These meal ideas provide a balanced mix of macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals), ensuring you feel satisfied and energized throughout the day.

Start your day with a protein-packed, fiber-rich breakfast that will keep you full and energized until lunchtime.

Option 1: Greek Yogurt Parfait

  • 1 cup of Greek yogurt

  • 1/4 cup of granola

  • 1/2 cup of mixed berries

  • 1 tablespoon of honey

  • A sprinkle of chia seeds

Option 2: Veggie Omelette

  • 2-3 large eggs

  • 1/4 cup of chopped bell peppers

  • 1/4 cup of chopped onions

  • 1/4 cup of chopped spinach

  • 1/4 cup of grated cheese (optional)

  • Salt and pepper, to taste

A well-balanced snack can help curb hunger and boost energy between breakfast and lunch.

Option 1: Apple Slices with Almond Butter

  • 1 medium apple, sliced

  • 2 tablespoons of almond butter

Option 2: Veggie Sticks and Hummus

  • 1 cup of raw veggies (carrots, celery, cucumber, etc.)

  • 1/4 cup of hummus

Lunch should be balanced with a mix of protein, healthy fats, and complex carbohydrates to keep you full and satisfied throughout the afternoon.

Option 1: Quinoa Salad with Grilled Chicken

  • 1 cup of cooked quinoa

  • 4 ounces of grilled chicken breast

  • 1 cup of mixed greens (spinach, arugula, etc.)

  • 1/4 cup of cherry tomatoes

  • 1/4 cup of chopped cucumber

  • 1/4 cup of feta cheese (optional)

  • 2 tablespoons of balsamic vinaigrette

Option 2: Hearty Lentil Soup

  • 1 1/2 cups of cooked lentils

  • 1 cup of vegetable broth

  • 1/2 cup of chopped carrots

  • 1/2 cup of chopped celery

  • 1/2 cup of chopped onions

  • 1/2 cup of chopped tomatoes

  • Seasonings (salt, pepper, garlic, and herbs)

A nutritious afternoon snack can help you stay focused and prevent overeating at dinner.

Option 1: Mixed Nuts and Dried Fruit

  • 1/4 cup of mixed nuts (almonds, cashews, walnuts, etc.)

  • 1/4 cup of dried fruit (raisins, apricots, etc.)

Option 2: Cottage Cheese with Fresh Fruit

  • 1/2 cup of cottage cheese

  • 1/2 cup of fresh fruit (berries, pineapple, or melon)

End your day with a nourishing, well-balanced dinner with lean protein, plenty of vegetables, and a healthy source of carbohydrates.

Option 1: Baked Salmon with Roasted Vegetables and Brown Rice

  • 4 ounces of baked salmon

  • 1 cup of roasted vegetables (broccoli, Brussels sprouts, etc.)

  • 1/2 cup of cooked brown rice

  • Seasonings (salt, pepper, garlic, and herbs)

Option 2: Stuffed Bell Peppers with Ground Turkey and Quinoa

  • 2 large bell peppers, halved and seeds removed

  • 4 ounces of cooked ground turkey

  • 1/2 cup of cooked quinoa

  • 1/4 cup of chopped onions

  • 1/4 cup of chopped tomatoes

  • 1/4 cup of shredded cheese (optional)

  • Seasonings (salt, pepper, garlic, and herbs)

A full day of nourishing meals is essential for maintaining good health, stable energy levels, and overall well-being. Remember that everyone's nutritional needs are unique, so feel free to adjust portion sizes or substitute ingredients to suit your preferences and dietary requirements.

The meal ideas provided above are a gateway to a vibrant, health-filled lifestyle. Each colorful plate not only pleases the eye but nourishes your body at a cellular level, blending delightful taste with wholesome nourishment. As you tailor these meals to your liking, you're engaging in a self-loving act that resonates through your body and mind, transforming mealtime into a joyful celebration.

Embrace this nourishing journey, where the power to feel fantastic lies right at the end of your fork. Until our next email, keep savoring the goodness of nature's bounty and making each meal a step towards a more vibrant you.

Warm wishes,

Dr. Jennifer Dillman, ND, FNTP

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