Quick & healthy snacks and meals

By Ashley Dudman

The food pyramid

Breakfast-parfaits •The low-fat yogurt mixed with fresh berries creates a scrumptious, healthy array of flavors. To garnish off the parfait, granola adds a touch of protein to the food that will provide energy to begin the long day ahead . These parfaits can be made in 5 minutes or less.

Breakfast- hard boiled eggs Hard-boiled eggs are easy to make, easy to

carry and easy to eat. Set aside a few minutes twice a week to boil eggs, and you'll have a high-protein breakfast waiting for you each morning.

Breakfast drinks- smoothies Start off by making the smoothie with a

healthy foundation to pack the smoothie with plenty of nutrients. Foundations can include: orange juice, non-fat yogurt, or non-fat milk

Add in all the fruit one’s heart desires such as blue berries, strawberries, bananas, oranges, and kiwis. The fruit with create a delicious array of nutrient packed flavors

Sides- garlic green beans with almonds and shallots

•Trim the beans and toss with shallots, garlic, olive oil, salt, and pepper, then roast at 450 F for 12 - 15 minutes (depending on how thick the beans are.) Toss the roasted beans with chopped parsley, almonds, and shallots. Honestly folks, that's all there is to it.

Lunch & dinner- Honey lemon and rosemary chicken with a side of sautéed zucchini pieces

per serving (1 chicken breast): 257 calories, 5.5g fat, 245mg sodium, 19.5g carbs, 0g fiber, 17.5g sugars, 33g protein

Directions: Combine lemon juice through black pepper in a large bowl and

whisk until well combined. Put chicken into a large Ziploc and add marinade and seal. Massage marinade into chicken and refrigerate overnight.

Once ready to cook, heat a grill (or grill pan) to medium heat. Discard excess marinade and cook chicken for about 5 – 7 minutes per side, or until cooked through.

Lunch & dinner- cumin salmon with black bean, corn and lime salsa

Ingredients:SalmonFour 4-oz salmon fillets, skinned1/2 tsp. ground cumin1/8 tsp. cayenne pepper1/8 tsp. salt1/4 cup lime juiceSalsa1/2 cup canned black beans, drained and rinsed1/2 cup canned corn, drained (or thawed from frozen)1/4 pico de gallo3 tbsp. chopped fresh cilantro1/8 tsp. saltcumin and cayenne to tasteSpicy Cream Sauce1/3 cup light sour cream1 tbsp. Tapatio or hot sauce of your choice

Directions:Preheat oven to 375 degrees. Spray a baking dish with nonstick spray.Combine cumin, cayenne, and salt in a small bowl. Evenly rub all sides of salmon fillets with seasoning mixture. Place fillets into baking dish and top with lime juice. Bake in the oven until cooked through, about 20 minutes. Depending on thickness of salmon, this will vary. Meanwhile, combine all salsa ingredients. Keep at room temperature.Combine sour cream with hot sauce and mix well. Once salmon is cooked through, top each with salsa and serve with cream sauce.

Snacks-cucumbers

•Arranging fruit into fun shapes can be a great way to enjoy vegetables whether it be at a party, breakfast, lunch or dinner

•These cucumber hearts are an excellent way to get the necessary amounts of vegetables needed in a 2,000 calorie diet

Snacks- fruit trays

Snacks- fruit kabobs

http://pinterest.com/pin/494481234056281354/

Motivation…get healthy!

Works cited http://www.bhg.com/recipe/pizza/artichoke-fl

atbread/http://www.eatingwell.com/recipes_menus/col

lections/healthy_budget_friendly_recipeshttp://

www.thedailygreen.com/healthy-eating/eat-safe/green-breakfast-options-gallery#ixzz2OnLWmtiS

http://www.thedailygreen.com/healthy-eating/cookbook/healthy-smoothie-recipes-50082908?click=main_sr

http://www.kalynskitchen.com/2007/11/garlic-roasted-green-beans-recipe-with.html