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Healthy Food Plan - For Those Who Do Not Have Enough Time To Prepare A Healthy Meal

Healthy Food Plan - For Those Who Do Not Have Enough Time To Prepare A Healthy Meal

What is the optimal healthy eating? Personally, I do not like diets, they are basically limited and they do not bring long lasting satisfaction. Therefore, "Optimum Nutrition" is the best way to a better and healthier posture and it still provides all the elements that are necessary for normal functioning of your body.

Optimal diet is an optimal healthy diet with intake of all the elements the body needs for normal action. Recommendations (menus) will be separated into four groups:

- 1st Food plan: for all those who do not have time.

- 2nd Food plan: for gourmets who give a lot on flavor and preparation of food.

- 3rd Food plan: for lovers of Asian and Indian cuisine.

- 4th Food plan: for those who do not have time, but want to eat healthy and carry their lunch to work, prepared at home.

There is a total of 12 menus in all four food plans, where you can freely to combine them with other meals and there is no need to stick to a specific nutrient each day. You can eat conventional breakfast, quick snacks, the Asian lunch, protein shakes, smoothies, or anything else that you like to combine.

While reading about different diets and different food combinations, raw foods, diets for blood groups, separation diet ... I can not believe what can a man think of anything else. Everybody is talking about "evidence" how can such diets help us. But the problem is that they are complicating and very hard to carry out. People, stop complicating and make yourself an easy food plan that you like. Here I will try to help you with constructing a simple food plan, but your job is to make your own kind. I promise you, that you will be healthy and well educated about nutrient food. You will also start to think ahead what to cook and which ingredients to buy. Unfortunately, the trends dictate that diets are complicated and we are forgetting that diet should be varied and simple to perform.


The diet is optimal when it satisfies the need of organism for nutrients, which contain most of the essential elements necessary for normal organism functioning. Beneath are 3-day meal ideas for you, however bear in mind that you can combine meals and ingredients however you want.

Day 1

Breakfast: I suggest to make an excellent smoothie. For this, you need one tea spoon of seeds (it can be any, e.g.: sunflower, pumpkin, flax, sesame), 150 grams of low fat fruit yogurt, ½ of a banana, a fist of frozen blueberries, a little juice or water to thin the smoothie. Mix everything with a bar blender or smoothie blender. If necessary, add juice or water. Preparation time: 2 minutes

Snack: Make a Protein shake. You need  30 grams of protein powder, 2 dl of fruit juice and 1 dl of water. Mix the ingredients in a smoothie machine or in a plastic bottle with a net for mixing sports drinks. Preparation time: 30 seconds

Lunch: Make low-fat or vegetarian hot dogs (which contain less sodium (only 25-32%) and less fat, they are free of artificial colors and no aromas). You can eat them cold or grilled in a pan with a little olive oil. For side dish, I recommend some brussels sprouts, broccoli, cauliflower, that have been cooked the day before and 2 crackers. Preparation time: 2 minutes

Snack: Prepare a protein-carbohydrate sports bar or chocolate. Preparation time: 5 seconds

Dinner: Green salad with egg, canned bean, 80 grams of tuna, canned in olive oil and 2 crackers. Preparation time: 10 minutes.


Day 2

Breakfast: Make a tasty smoothie again. For this, you need one tea spoon of seeds (sunflower, pumpkin, flax, sesame), 150 grams of low-fat cottage cheese, 1 dl of strawberry juice and a fist of frozen strawberries. Mix all ingredients with a smoothie blender and if necessary, add more juice or water. Preparation time 2 minutes.

Snack: Make a quick sandwich with tuna spread and a leaf of lettuce and 2 crackers. Preparation time: 3 minutes.

Lunch: Prepare chicken breasts with grilled tomato and cooked couscous.  Make thicker slices of chicken breasts, grill them on olive oil for about 7 minutes, chop tomatoes (you can grill them or just make a fresh salad), cook couscous for 3 minutes and add a piece of Parmesan cheese. Preparation time: 10 minutes.

Snack: A piece of fruit and some seeds or nuts. Preparation time: 10 seconds.

Dinner: Make vegetarian or low-fat chicken hot dogs chicory. Grill the hot dogs, wash chicory, where you can also put some salad dressing made of: yogurt, olive oil, fist of grind walnuts, a few pieces of cheese, bell peppers and minced carrot for better taste. Preparation time: 10 minutes.


Day 3

Breakfast: Make a morning Sandwich with 2 slices rye bread, 4 slices of smoked chicken breasts, a slice of low fat cheese and two leaves of lettuce. Preparation time: 2 minutes.

Snack: Prepare a healthy smoothie with 1.5 dl of low fat strawberry yogurt, a fist of strawberries, half of a teaspoon of sunflower seeds and half of a teaspoon of linseed. Mix it all with a bar blender or smoothie mixer. Add water if necessary. Preparation time: 60 seconds

Lunch: Make chicken skewers with vegetables. Between the chicken pieces, add some small pieces of bell peppers, zucchini and eggplants. Bake skewers on a grill. In addition, make an  arugula salad, green lettuce and corn. Pour some yogurt and pumpkin oil on it and mix it with canned beans. Preparation time: 9 minutes.

Snack: Protein smoothie with protein powder and half a banana, mixed with 3 dl of water with a bar blender. Preparation time: 30 seconds.

Dinner: Grilled chicken or turkey breast salad. You need 120 grams of chicken or turkey breasts cut into strips and fry them softly. Put washed salad in a bowl, pour some yogurt, balsamic vinegar and olive oil. Add a little parmesan cheese and place it all together with pieces of chicken breast over the salad. Preparation time: 10 minutes.

This all for now. These 3-day meal menu is very nutritious and healthy. As I stressed before, you can add anything you like. If you want more of these recipes, please read my next article about healthy planned meals.

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