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Everyday healthy diet

healthy diet is one that helps maintain or improve your general health. A healthy diet provides your body with necessary essential nutrition.

Here is an everyday healthy diet plan which should become your habit when it comes to eating food.

Breakfast 7:00 AM

Example: 3 eggs whites and 1 yolk omelette with veggies and ½ fruit.


Excellent source of protein, helps maintain or gain lean body mass, and it is full with low glycemic carbs which are good for boosting energy. Proteins are essential for the repair and growth of the tissues.

Health tip: Break your Fast within an hour of waking up.

Snack 9:30 AM

Example: Plain Greek Yogurt, topped with berries plus a dozen mixed nuts.

Sustain energy and maintain the protein intake. It is an ideal combination of probiotics, B vitamins, antioxidants, fibers, healthy fats and protein.

Lunch 12 AM

Example: Chicken breast, quinoa and mixed veggies.


The chicken breast is the leanest part of the chicken meat and it is a great source of protein. Quinoa is a gluten free grain that contains more protein than any other grain or rice.

Pre-workout 3:30 PM

Example: Almond butter smeared on a whole grain toast and banana slices.

Bananas are rich in potassium and B6, which aid in the manufacturing of the amino acids and in the building blocks of proteins. Nut butter and bananas are notorious combination for providing long lasting energy.

Health tip: Have a pre-workout snack 60-90 minutes before training for the adequate digestion and absorption.

Here are some healthy ideas for delicious snacks which are all under 100 calories.

Post-workout 6:00 PM

Example: Whey protein smoothie.


Optimize your efforts with fast absorbing protein. Whey or eggs are ideal. The vitamins and minerals in fruits contribute to a faster post-workout recovery.

Check out some post-workout protein shakes.

Dinner 7:00 PM

Example: Salmon and mixed veggies

The different colors in vegetables (and fruits) correspond to different combinations of nutrients. For optimal health, eat a colorful variety every day. Salmons are nutritional powerhouses. Rich in high quality protein and a large amount of omega-3 oils which reduce inflammation and provide a nutritional foundation for optimal heart, brain, mental, visual and immune system.

Late snack 9:00 PM

Example: Roast turkey breast slice and 1/5 chopped avocado


Slow digestion protein such as turkey and chicken curb the breakdown of muscle during sleep by providing a steady release of amino acids. Healthy fats such as avocados and almonds help slow digestion further and extending the drip-feed of protein.

Health tip: Staying hydrated is the key to feel better and stay healthy. Drink about 6 cups of water a day and mostly between meals.

See for more healthy recipes: Healthy soup recipes