My Meal Plan for Healthy Living

You may be wondering what I eat during a typical day. Here goes...

I usually have 2 good-sized meals, in addition to 1 or 2 fruits, a high protein bar and a delicious small dessert each day. If you love your desserts and really think you can just give them up, then I wish you every success. However, I caution you that you must find a plan that you can live with for a lifetime.

You may be able to "endure" a strict healthy meal plan--without dessert that is--for several weeks, but don’t fool yourself into believing that you can keep at it forever. It just won’t work out that way and you will fall off the wagon HARD! You’ll soon be back to your old unhealthy habits and will look and feel as unhealthy as ever. Ok, now on to an example of my daily meal plan for healthy living.

I usually start off each morning with a one ounce combination of Acai, cupuacu and yerba mate, as soon as I arise. It is exceptionally high in antioxidants.  Acai tastes like a delicious combination of red wine and chocolate and gives me a feeling of greater energy throughout the day!  I have tried virtually every other antioxidant pill, liquid and exotic juice product on the market for months at a time and this one just can’t be beat for energy and noticeable results. A high intake of antioxidants is one of the very best ways available to fight free radicals and slow down that aging clock and antioxidants are also excellent for your skin.

For my morning meal I often have 3 scrambled eggs (yes, my cholesterol levels are better than ever) with a bit of shredded cheese both for flavor and added protein.  I prepare the healthy food using a non-stick pan, so no butter or oil are necessary.  With this I usually have a 2 or 3 small tomatoes (3 of them would fit on your palm) and one-third of an avocado.   Avocados are very nutritious, and did you know that 1/3 avocado has 8 grams of healthy fiber?  I top it off with a glass of water, my multivitamin and several capsules of high grade fish oil to get those outstanding Omega-3’s.

If you are devoted to coffee, tea or hot chocolate, go ahead and enjoy it, just don’t load them up with a big dollop of half & half or cream.  I personally drink healthy coffee myself.

You may remember that I eat 2 decent sized meals, so you get to choose whether to have that for lunch or dinner. Most people get a little lethargic at work in the afternoons because of oversized lunches. I tend to save my second meal for later in the day and simply eat a piece of fruit and maybe a high protein bar for lunch.

Yes, I too used to gobble down large lunches thinking I would just eat light for dinner. Wrong! Remember, will-power often loses out to imagination and desire and you will feel them both at dinner time! Do yourself a favor, snack for lunch and eat your next good sized meal for dinner.

A medium sized glass of water along with that high healthy protein bar and a piece of fruit can actually prove rather filling. You’ll also have more energy in the afternoon and seldom feel like taking a nap. If you get a tiny bit hungry later that afternoon, have a second piece of fruit.

In the evening I usually have something like a big piece of broiled, marinated chicken (no skin) with a medium sized salad (2tbs olive oil or balsamic vinegar dressing is fine). You could substitute a small salad and side veggies like broccoli, cauliflower, sauerkraut or some other vegetables to your liking.

I will again have a glass of water.  I have a rather small but scrumptious dessert within an hour or so after dinner.  Whether it is a decent slice of cheesecake or a brownie, make sure it's something that you enjoy.  Don't pretend to enjoy a dessert that is low in fat.  It won't work.  In fact, it will make you feel unsatisfied and want to eat more.  Before going to bed, I usually have another one ounce serving of the Acai juice combination to replenish my antioxidant levels until the next morning.

You need a little variety so here are some substitutions that work just fine. Remember, keep things simple and don’t go to extremes.

Breakfast:

Instead of eggs you can have a medium-sized bowl of oatmeal and a protein shake, or four pieces of Canadian bacon, a cup of fresh fruit and a small yogurt.

Second Meal:

In place of broiled chicken you might substitute a big, juicy, lean pork chop or perhaps a lean piece of steak. Yes, you can have a nice big piece of fried chicken. But when you do, just remember to either eliminate the dessert that evening or have a piece of fruit instead of something sinful.

If you like curry, you could try curried tuna.  For greens, try lightly blanched spinach with a dash of lemon juice and 1 tbsp. of olive oil.

Remember to listen to your body and make appropriate substitutions where necessary.  Variety is part of healthy living.  We are all a little different and no one plan is perfect for everyone. There is not a single expert out there who knows for sure why we respond to things differently.

Don’t let that stop you from getting started. Just adjust things to suit your own body and tastes. Portion control is key and eating huge meals will require huge amounts of exercise. The choice is yours. Exercise your 20 minutes each and every day and you’ll soon start seeing results, both in how your clothing fits and in the younger looking face staring at you in the mirror. Be patient, be persistent and know the results will be yours.