Eat Right The Easy Way With This Healthy Meal Plan

healthy meal plan

Intro By Anna Redman
Recipes Excerpted From This Is Why You’re Sick & Tired By Jackie Warner

Indecision rears its ugly head at the oddest and most inconvenient of times, most often when you’re standing in the kitchen, facing your pantry with a growling stomach, attempting to solve the unsolvable — what should you have to eat? Now, thanks to the latest book from Work Out star Jackie Warner, you can send that hesitation headache packing without sacrificing flavour or loading up on unwanted calories. Use her always-on-point grocery list to keep your cupboards stocked with ideal ingredients, and snag yourself a taste of her delicious metabolism- and energy-boosting recipes when you sample this delightful one-day meal plan, straight from the pages of This Is Why You’re Sick & Tired.

Breakfast: Beet Smoothie

beet smoothie

(Makes 1 serving)
1 beet, sliced thinly
1 cup cherries, pitted
1/2 cup unsweetened almond milk
1/4 cup instant oats
1 tbsp flaxseed oil
1/2 cup ice

Directions: Combine all ingredients and blend well.

Fun Fact: The unassuming oats in this smoothie may seem boring, but they actually make for a filling brekkie that’s also packed with much-needed minerals like zinc, magnesium, and phosphorus.

Nutritional Information Per Serving:
320 calories
7 g protein
41 g carbs
17 g fat

Snack: Almond Butter and Celery

almond butter

2 tbsp almond butter
2 large celery stalks

Directions: Spread almond butter over celery stalks and eat.

Fun Fact: Even though celery is mainly made of water, it still manages to pack a powerful punch of fibre in every stalk.

Nutritional Information Per Serving:
222 calories
4 g protein
10 g carbs
18 g fat

Lunch: Avocado Sandwich

avocado toast

(Makes 1 serving)
1 tsp Dijon mustard
2 slices whole-grain bread, roasted
1/2 avocado, sliced
Dash of sea salt and pepper
1/2 tomato, sliced
1/2 cup alfalfa sprouts
3 romaine lettuce leaves

Directions: Spread Dijon mustard on one slice of toasted bread and place avocado on top. Sprinkle with salt and pepper to taste. Top with tomato, alfalfa sprouts, romaine, and other slice of bread.

Fun Fact: Add a little heat to your lunch with antioxidant-packed red pepper flakes.

Nutritional Information Per Serving:
339 calories
12 g protein
42 g carbs
17 g fat

Snack: Spicy Toasted Chickpeas

spicy peas

(Makes 1 serving)
1 15-oz can of chickpeas, drained and rinsed
2 tbsp extra-virgin olive oil
1 tsp cumin
1 tsp chili powder
1 tsp garlic powder

Directions: Preheat oven to 450°F. Dry chickpeas with a towel or a paper towel. Toss chickpeas with olive oil and spead on a baking sheet. Mix cumin, chili powder, and garlic powder and sprinkle over chickpeas. Bake for 30 to 40 minutes, stirring several times to avoid burning. Remove when brown and crunchy.

Fun Fact: Chickpeas contain vitamin K, calcium, and iron, which help keep bones strong.

Nutritional Information Per Serving:
189 calories
4 g protein
24 g carbs
7 g fat

Dinner: Turkey Burger with Grilled Asparagus

turkey burger

(Makes 4 servings)
1 tbsp extra-virgin olive oil
2 tbsp garlic, minced
4 tbsp balsamic vinegar
1 lb extra-lean ground turkey breast
Dash of salt and pepper
8 slices whole-grain bread or whole-grain buns
1 tomato, sliced
4 onion slices
8 romaine lettuce leaves

Directions: Mix together olive oil, garlic, and balsamic vinegar as a marinade. Shape turkey into four patties, baste with marinade, add salt and pepper, and grill until cooked through, about eight minutes per side. Grill asparagus at the same time. Place turkey burgers on whole-grain bread and top with tomato, onion, romaine, and another slice of bread. Drizzle olive oil over grilled asparagus, and serve each burger with four spears.

Fun Fact: If you have trouble finding ground turkey breast, regular extra-lean ground turkey will do, though it’s slightly higher in fat and calories.

Nutritional Information Per Serving:
436 calories
28 g protein
40 g carbs
19 g fat

After Dinner: Ginger Detox Tea

detox tea

(Makes 6 servings)
4 large pieces of ginger, three to four inches in length
6 cups water
4 tbsp lemon juice
Bag of decaffeinated green tea

Directions: Combine ginger, water, and lemon juice. Boil for 30 minutes. To drink, strain into a cup, reheat, and add a bag of decaffeinated green tea. Make a big pot every three days and keep it in your fridge to drink at night instead of snacking.

Fun Fact: Tummy troubles? Ginger has natural soothing properties that can outsmart nausea and leave you feeling right as rain.

Nutritional Information Per Serving:
4 calories
0 g protein
1 g carbs
0 g fat

Daily Total:
1,510 calories
55 g protein
158 g carbs
78 g fat