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Healthy Suggested Meals for a Day

by Yitian Zhang

Have you ever wondered why eating healthy is so important for everyone to fully function throughout the day? Starting off the day strong with the right amount of energy to increase your focus on tasks throughout the day while reducing the risks of certain chronic diseases in the future is the go-to. The need for good nutrition in vegetables, fruits, meats, and etc. can be so crucial to one’s diet and we all need to consider the 10 positives that will be followed on reasons to reduce the consumption of saturated fats, trans fats, sugars, and sodium processed foods. 

  1. Gives you energy for the entire day, no matter what activity/sport you do
  2. Reduces the risks of chronic disease while certain fruits, vegetables also eliminate numerous life-risking diseases
  3. Increases concentration and focus when doing tasks
  4. Maintains your immune system strong
  5. Helps you manage a healthy weight if the portions are eating correctly
  6. Delays the effects of aging in the near future
  7. Well-being and emotions can be triggers and are reduced with a poor diet 
  8. It’s fairly expensive to be unhealthy with all the processed foods purchased
  9. Healthy eating positively affects your emotions and mood throughout the day or even between the communication between you and others.
  10. Healthy diets and meals may lengthen your life 

From these ten points, the importance of having a healthy diet is essential in all aspects of life. Below, a healthy and ideal meal will be provided so you can gain insight into what is good for your body and be inspired by these meals throughout your day!


Side portion: Boiled Egg – essential in an energy-boosted breakfast as a side. Eggs help reduce calorie intake at the next meal, maintain steady blood pressure, and the best source of choline (an important nutrient for brain and liver health).

Main serving: Greek yogurt topped with berries and granola – Yogurt contains high protein and probiotics that help with the speed of digestion. The toppings of freshly cut fruit, especially berries are high in fiber, low in calories, rich in antioxidants that may decrease your risk of disease, and protect the heart.


Oatmeal: Made of oats with a high unique fiber called beta-glucan helps to reduce cholesterol levels, increases the feelings of fullness and contains lots of antioxidants. 

Drink: Protein shake – Any type of protein powder, including whey, egg, soy, and pea. These proteins can help lower blood sugar levels and stabilize them when aging. 


Coffee/Green Tea: Contains the amount of caffeine per serving which improves alertness and mood, along with raising metabolic rate. Green tea is especially useful in the prevention of diabetes. In fact, green tea is one of the healthiest drinks in the world!


Chicken Burrito Bowl With Rice and Bean

This contains the essential proteins per serving for an individual provided by the chicken. As the chicken and other fillings are typically served with a fried flour or corn tortillas, they can add unnecessary calories to your lunch, so substituting it with a rice bowl, particularly a brown rice bowl holds much more nutritional value. Rice and beans combined are low in calories while providing complete high fiber vegetarian proteins that support the development and growth of people.


Grilled Salmon with Sauteed Vegetables

Finding a strong source of protein that will boost you from the whole day’s work and to catch up on your energy is essential as a part of your dinner meal. Salmon is a great high source of protein. Your body requires protein to protect bone health, and prevent muscle loss as it can provide around 22-25 grams of high-quality protein per 3.5 ounces serving. It is also a great source of Omega-3 Fatty Acid, which is an essential fat that reduces inflammation, lowers blood pressure, and helps to decrease the risk factors for disease. A side of vegetables is an important source of potassium, dietary fibers, vitamin A and C and reduced the risks for many diseases. 


If you do not like protein from the fish category, you can replace the high-quality protein source with meats, such as steak or chicken. Steak is one of the other best sources of protein in foods. In comparison to chicken, it contains more iron and zinc as these substances are essential for our immune systems and brain development. As for the chicken, it contains less cholesterol and saturated fat than beef. These two high protein types of meat can act as replacements for salmon if preferred with vegetables as a side as well. Mashed potatoes on the side are also great to add as potatoes are low in fat, high in potassium, improves blood sugar control, may improve digestive health, and are naturally gluten-free. 

From these three ideal meals for the day, you will gain the essential nutrients and feel great about what you eat. Feel free to try these out yourselves and alter these suggestions the way that you would like and let us know how they went!








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