Salmon, Quinoa and Sauteed Vegetables

A One Day Meal Plan: Jumpstart into a Healthy Lifestyle

The content of this post was provided courtesy of Lauren Egger of the Healthy Mom Project.

Jumpstart a healthy lifestyle with this one day meal plan. Put it on repeat, and you’ll easily find out which of these variations work best for you. These recipes are also really easy to prepare ahead of time and will help you meal prep for the week ahead.

A good rule of thumb to live by – cut out processed foods, sugars and “diet” products. What you eat in a day should not leave you feeling deprived. Eat all the veggies you like, add in healthy fats and good sources of protein and you’ll feel full, satisfied and energized. It’s also important to try to avoid eating after dinner since sleeping is one of the best ways to “detox” and let your body repair itself. It can’t do that as easily on a full stomach.

The following recipes are naturally free of dairy and gluten.


Option 1: Beet Smoothie

  • A large handful of mixed greens
  • 1/4 cup frozen beets
  • 3/4 cup coconut milk
  • 1/2 cup frozen mixed berries
  • 2 spoonfuls Vital Proteins Collagen (blue label)
  • 1/4 cup frozen pineapples or pineapple juice

Method: Add everything into a blender, blend until completely smooth. Add a little water for a thinner consistency.

Beet Smoothie

Option 2: Scrambled Eggs & Gluten-Free Sprouted Toast with Fresh Berries

  • 2 scrambled pasture raised eggs
  • Chopped spinach
  • 1 garlic clove, chopped
  • salt
  • 1 piece of toast
  • A large handful of fresh berries

Method: Beat the eggs in a mixing bowl and add to a hot pan. Scramble with a handful of chopped spinach and garlic clove. Add salt to taste and pair with a piece of gluten-free toast and a handful of fresh berries.


Option 1: Salad

  • Lettuce of your choice
  • Veggies of your choice
  • 1/2 cup black or pinto beans
  • 1/4 cup non-GMO corn
  • Tessamae’s dressing

Method: Toss together your favorite salad ingredients. Key tip: Adding black or pinto beans gives your salad an extra boost of protein.

Vegetable Salad with Beans

Option 2: Tuna Salad

  • 1 can Wild Planet Tuna
  • 2 tbsp Avocado mayonaise
  • 2 tbsp chopped bread & butter pickles (optional)
  • 1/2 celery stalk chopped
  • 1 hardboiled egg, chopped
  • Salt & pepper, to taste

Method: Combine ingredients and spread on 2 Siete Almond Flour Wraps and roll into wrap.


Option 1: Salmon, Quinoa & Sauteed Veggies

  • 1 tsp olive oil
  • 1 tsp honey
  • Minced garlic, to taste
  • Salt & pepper, to taste
  • 4 oz. wild salmon fillet
  • 1/2 cup quinoa
  • Veggies of your choice

Method: Mix together olive oil, honey, garlic, salt and pepper. Spread over salmon fillet. Bake at 350F for 10 minutes or until flaky. Serve with a 1/2 cup cooked quinoa and sauteed veggies.

Salmon, Quinoa and Vegetables

Option 2: Chicken & Roasted Veggies

  • 5-10 Simple Mills Almond Flour Crackers
  • 4 oz. chicken
  • 1 large egg
  • Veggies of your choice
  • Avocado oil
  • 1/2 tbsp Olive oil
  • Salt & pepper, to taste

Method: Take the crackers and place them in a plastic baggie and smash until they become “bread crumbs”. Dip 4 oz of chicken in an egg and coat with the bread crumbs. Saute in avocado oil on the stove until cooked through. Serve with veggies roasted with 1/2 tbsp olive oil, salt and pepper.


Give yourself a scheduled snack. 10 am and 3 pm are great times to fit this into your daily meal plan.

Option 1: A handful of nuts

Option 2: 1 piece of gluten free or sprouted bread toasted with avocado spread on top. Salt and pepper to taste.

Option 3: Cashew Larabar

Option 4: 
Yogurt parfait

  • 3/4 cup Coconut unsweetened yogurt
  • 1 tbsp peanut butter
  • 1 tbsp chia seeds
  • 1/2 cup frozen berries
  • A sprinkle of cinnamon

Method: In a bowl or mason jar, top 3/4 cup coconut yogurt with frozen berries, chia seeds, peanut butter and a sprinkle of cinnamon.

Hand holding almonds

With so many meals and snack options in your arsenal, you’ll be armed and ready for mealtime even during the busiest of weeks. This meal plan is anti-inflammatory and loaded with nutrients too, so you’ll  be feeling charged and ready to take on the day!

Click Here to Print Your One Day Meal Plan

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