Breakfast, Lunch and Dinner


The most important meal of the day is still the most important meal of the day. The word breakfast comes from “break and fast,” meaning the conclusion of fasting since the previous day’s last meal. Breakfast is usually the first meal that people skip when they’re trying to lose weight, but this is a very poor decision.

When we wake up in the morning, our glycogen and insulin levels are low, since it has been 8-12 hours since we last ate. Muscle catabolism sets in, as the body searches high and low for nutrients and fuel. Skipping breakfast also causes a higher propensity for weight gain because the body panics and increases fat storage. A healthy breakfast jump-starts our metabolism and gives us energy, focus and concentration to conquer the rest of the day.

Healthy Breakfast Ideas

  • Oatmeal w/ mixed berries.

  • Egg whites w/ multi-grain toast and turkey bacon.

  • Granola w/ non-fat Greek yogurt.

  • Wheat or bran cereal w/ low-fat milk.

  • Natural raw honey w/ banana and whole-wheat toast.


Fast food binging and eating out at restaurants for lunch results in sluggishness, lethargy, and less productivity. A healthy lunch sets up a successful, high-energy afternoon. Preparing lunch at home is more nutritious and the cost savings are substantial. Choose fresh fruits and vegetables, whole grains and lean protein, for high-powered energy to get through the rest of the day.
    Healthy Lunch Ideas
      • Lean turkey deli meat w/ whole-wheat bread.

      • Tuna salad w/ reduced fat mayonnaise.

      • Natural nut butter w/ multi-grain bread and fruit spread.

      • Large salad w/ mixed fruit, nuts, vegetables.

      • Chicken on a whole-grain wrap.


      Most people tend to overeat at dinner, but this is the last thing that our body needs. Eating larger meals during the day is necessary to give us energy for mental and physical tasks. At night, our body’s internal processes want to relax, just as we do, but when we overeat we’re straining our digestive system. Energy is diverted away from more important processes that help cleanse and restore our body from the day’s activities. Additionally, since we’re less active at night, there is more of a probability that the food will be stored as fat.

      Avoid eating large meals after 6:00 p.m., keep carbohydrates low and eat a lot of fibrous vegetables.

      Healthy Dinner Ideas

      • Chicken breast w/ steamed spinach, brown rice and a small salad.

      • Turkey burger w/ steamed broccoli quinoa and a small salad.

      • Lean ground turkey chili w/ black beans and a small salad.

      • Chicken fajitas w/ wheat tortillas, mixed vegetables and low-fat cheese.

      • Pasta w/ fresh vegetables and olive oil and a small salad.


      Healthy snacks keep our metabolism burning, give our body and mind energy, and satisfy our cravings so that we do not overeat at the next meal. Choose foods like nuts and seeds and fresh fruits or vegetables.
        Healthy Snack Ideas
          • Celerity, carrots or broccoli w/ hummus.

          • Handful of almonds or walnuts w/ a piece of fruit or 1⁄2 cup berries.

          • Natural peanut butter w/ brown rice cakes.

          • Smoothie w/ non-fat Yogurt and mixed berries.

          • Whole-grain crackers with salsa.

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