Quick & Easy Healthy Meal Guide - Guaranteed to Make Your New Year a Happy One!

So you didn't get around to reading my article on "How to avoid hefty holidays" and you've overindulged in chocolates and other decadent sweets. What do you do now? First off: don't panic! There's still time to start off the new year on the right foot. Here are a few things that I will be doing to make 2012 the healthiest year yet!

• getting to the gym 3-4 days a week and keeping active on my off days by doing lots of walking
• supplementing daily with omega-3 fish oils and 1000 IU of Vitamin D
• getting in 6 small meals a day instead of 3 larger meals (try this out, if it doesn't work for you then stick to what does! Eating should be enjoyable and not a chore. If you feel that you are incredibly hungry, then grab a light snack and drink some water. If you're STILL hungry, then analyze your diet to see if you're getting enough fats and carbs.)
• substituting meat for meat alternatives such as beans, lentils and tofu for at least one meat meal a day
• getting a wide variety of fruits and vegetables a day (aim for a range of colours on your plate such as leafy greens, bright red peppers and orange carrots)
• instead of reaching for unhealthy snacks like chocolate or chips, I'll grab one of these healthier options: a hard boiled egg, a handful of nuts, raw vegetables and hummus, a tuna sandwich with whole wheat bread or some plain, non-fat yogurt with fruits
• keeping a food journal and tracking my calorie, fat, carbohydrate and protein intake daily for one week

Here's a link to a quick and easy tool to calculate your optimal daily caloric intake based on your height and weight: calorie tool

Here is a sample meal plan for one day to get you thinking about healthy meals
8 am
-1 slice of whole wheat toast
-2 hardboiled eggs
-1/2 cup plain, non-fat greek yogurt + 1/2 cup mixed berries
-cup of green tea

OR

-sautéed onion, broccoli, and red pepper omelette with 2 eggs (seasoned with black pepper and herbs)
-1 slice of whole wheat toast
-cup of green tea

9 am
-workout

10 am
Protein shake:
-1 banana
-1 tbsp natural peanut butter
-1 scoop protein powder (chocolate tastes great)
-splash of milk

12:30 pm

Salad:
-1 chicken breast (sliced)
-baby spinach
-1/2 cup cherry tomatoes
-1/2 avocado
-2 tbsp feta cheese
-2 tbsp oil, 2 tbsp balsamic vinegar

3 pm
-1 small apple

-1/2 cup plain, non-fat greek yogurt + 1/2 cup mixed berries + 3 tbsp crushed pecans

OR

-1 small apple

-2 pieces of melba toast with light tuna 

6pm
-lean piece of steak, seasoned with herbs and black pepper (no salt)
-1 sweet potato
-side of salad (baby spinach + zucchini + cherry tomatoes + balsamic vinegar and oil dressing)

8pm
-small snack of 1 hard boiled egg and carrots

OR

-raw carrots/broccoli and hummus

Remember: not everyone is the same and not everyone can tolerate a diet like this. You should aim for variety in your meals, as well as watch your portion sizes. Drink water with every meal you have, intermittently throughout the day and during workouts. 

Happy eating!