Healthy Food Guide And Menu Sample – Breakfasts, Lunches, Dinners And Snacks

Mar 7, 2012 by


Healthy Food Guide and Menu Sample


Hi Everyone,

I’ve been asked more questions about writing a healthy food guide and menu sample for at least a week. I thought this was a great idea because I noticed people only struggle with nutrition when they don’t have the right guidance. I’ve put together a lot of great ideas and gathered up all the posts and recipes I’ve written that would help you with healthy food options. This is how I eat on a regular basis and I hope this will help you to expand your menu of healthy choices.

Of course the common sense thing to do is to drink a lot of water before, during and after each meal.  The green tea that I recommend for you to drink can be either caffeine free or very little caffeine, my personal option is Yerba Mate, which I’ve written about.  Yerba Mate is the most nutritious green tea.


Healthy Breakfast Sample Menu


I like to have breakfast as my biggest meal of the day, this way you don’t run out of fuel to fast.  The ratio I use for my breakfast is 1-2-3.  One Part Fat, 2 part protein, 3 part carbohydrates.

Breakfast one

  • 2 eggs ( organic only ), palm size chicken breast
  • 1 cup of oat meal ( old fashioned oats only ), sweetened with raw honey if you like ( read about benefits of Raw Honey ).
  • 1 cup of fresh spinach ( cut it in small pieces and if you like you can add a little salad dressing )
  • 1 cup of green tea


My salad dressing recipe

Since it’s very hard to find a good chemical free salad dressing II usually make my own , I make enough for about 3-4 days, this is how I make it:

  • 2 Oranges
  • 3-4 cloves of garlic
  • Fresh Basil – to taste
  • Red Wine Vinegar – to taste
  • I use one of these 3 oils – Olive Oil, Walnut Oil, Grapeseed oil – 3 tablespoons

Squeeze the oranges, cut garlic and basil into small pieces, add the oil and vinegar to taste.


Breakfast 2


I’ve written this great recipe called ” Breakfast of Athletes “, this is one of my favorite options. To this recipe you should add:

  • 1 cup of raw veggies such as spinach, kale, or collard green – they are on the list of the most dense nutrient veggies.
  • 1 cup of green tea


Breakfast 3


Fat Burning Power Smoothie – is a great option for a breakfast when you are going to workout within an hour and a half. This smoothie is packed with so many nutrients that you are going to be energized like a bunny ( the energizer bunny 🙂 ).

No need for a cup of green tea, cause this smoothie is already packed with fat burning everything.


Breakfast 4


  • 2 eggs ( organic )
  • palm sized turkey breast
  • 1 cup of buckwheat
  • 1 cup of raw veggies ( choose either broccoli, kale, collard green, bok choy or spinach ) – just as long as you eat your raw veggies
  • 1 cup of green tea


Breakfast 5


  • 2 eggs
  • 1 whole grain waffle + 1 tablespoon of organic peanut butter
  • 1 cup of raw veggies ( always add raw veggies to every meal )
  • 1 cup of green tea

Make sure when you purchase whole grain waffles from the store, the first ingredient is Whole Wheat Flower. With peanut butter it’s quite simple, the only peanut butter it’s ok to eat is when it’s organic and has only one ingredient – peanuts.


Breakfast 6



Healthy Lunch Options


For lunch I usually love to eat a really big salad, this gives me an incredible amount of every and it’s’ very filling. When it comes to eating your raw veggies, I believe there is no such thing as too much because veggies is life! You will notice that them more you add veggies to your daily meals the more you will develop the taste for them. You will also begin to notice that you will begin to crave veggies every day and that’s a good habit to have. In my lunch options I also use a ratio of 1-2-3.


Lunch one



Lunch 2


I usually add chicken breast or turkey breast to this soup

  • 1 cup of green tea
  • 1 apple or any other fruit of your choice


Lunch 3


  • Palm size chicken breast, turkey breast, or fish of your choice
  • 1 cup of  cooked quinoa grain
  • 1 cup of raw veggies of your choice
  • 1 small square of 95% dark chocolate ( make sure the chocolate your choose has no more than 5 g of sugar per serving ). Dark Chocolate mid day will help you stay focused and give you every for the rest of the day. I’ve written a post and made a video called ” The Truth About Dark Chocolate ” and how to pick the right one.
  • 1 cup of green tea


Lunch 4



Lunch 5


  • Tuna Fish Sandwich with whole grain bread
  • 1 cup of raw veggies
  • 1 cup of green tea

This is how I like to prepare my tuna: I get the canned tuna, add one table spoon of chemical free mayo, 1 table spoon of relish, or you can add a pickle cut in small pieces. This really adds flavor to the tuna.


Healthy Dinner Options


Dinner should be the smallest meal of your day, not tiny meal – small meal ( there is a difference ). The nutritional ratio of your dinner should look like this: 1-2-2, 1 is fat, 2 is protein and 3 is carbohydrates. For dinner the better carbohydrates options will be vegetables, sweet potato, or regular potato. Try to avoid grains at dinner, since you are not going to be using a lot of energy at night time. I recommend you eating your dinner 5-6 hours before sleep. If you get hungry before bed, have a cup of hot tea, that will relieve the hunger.


Dinner one


  • A big salad – try to include as many different vegetables and some fruit as much as possible into this meal, spinach, arugula ( my personal favorite ), kale, tomatoes ( I know it’s a fruit ), cucumber, fresh basil, apple or pear etc. Also make sure you include a source of complete protein, palm sized choice of protein such as lean beef, chicken, turkey and fish.
  • 1 cup of caffeine free green tea ( you can choose caffeine free option for all of your meals ).


This is my ideal dinner and my favorite option.


Dinner 2


  • Palm size protein of your choice
  • 1 sweet potato
  • 1 cup of raw veggies
  • 1 serving of fruit of your choice
  • 1 cup of green tea


Dinner option 3


This is a very traditional Russia soup that is like a full meal – very filling. When preparing that soup make sure you add the lettuce as the last thing so it doesn’t get overcooked. When I reheat this soup I always add fresh lettuce, this way I always get my veggies in.

  • 1 cup of caffeine free green tea
  • 1 serving of fruit of your choice


Dinner Option 4



Dinner Option 5


  • Palm Sized Protein Option of your choice
  • 1 cup of quinoa
  • 1 cup of raw veggies
  • 1 cup of green tea ( decaf )


Dinner Option 6


  • Russian Stuffed Pepper Recipe – I love this recipe because you can make these peppers, then place them in the refrigerator and cook them one or two at the time, only when you are ready to eat them. This way you are always eating a fresh mea.
  • 1 serving of fruit
  • 1 cup of green tea ( decaf )


Healthy Snack Options


Here are a few options for snacks between meals. Make sure you always add a sours of complete protein to your snacks. I always have boiled eggs in my fridge, that is a great option of complete protein snack. I also drink Whey Isolate  protein shake mixed with unsweetened almond milk as an addition to these snack options ( read about Whey Isolate Key Benefits ). Below, you can find all the great posts I’ve written about snacks with the best options.



I also recommend to check out 121 Delicious Healthy Snacks guide for every type of snacker by Snacknation.


Few Ways to Indulge without guilt ( but it doesn’t mean you can eat a whole bucket of these snacks 😉 )

I’ve written a post about few of my favorite indulgences that are totally delicious – Indulge The Right Way Every Day.



I also filmed a nutritional video of what I eat on a regular day, I included all the meals for that day in that video. This will help you get an idea of how you should eat on a day to day basis. At times I adjust my nutrition approach such as do a sugar free week or detox day. This really helps us to detoxify our body and speed up our metabolism. Whenever I make those adjustments I post it here on my blog, so you can always follow me along.


A Little Words Of Positivity And Wisdom


Remember that good eating habits can take month’s and sometimes years to form, but as long as to take small steps first you will have no problem adjusting. Don’t look at this as dieting, keep an open mind, everything that I share with you is not a diet, it’s a healthy and balanced way of living.

My blog is not only about exercise and food and just physical things. It’s also about personal development as well as spiritual development, because we are more then just physical beings. I’ve written a little about meditation and how it completely changed my life and perspective on things, I am planning on expanding my writings on that subject much further in the future.

I am learning life just like you and it’s a journey for me as well.

You can try different approaches for different things such as different workout programs, nutritional programs and spiritual programs, you can combine all of them because everything will just help you evolve as a human being, but all of those approaches fall under the same category – it’s all about LOVING TO BE FIT in all aspects of your life, and this is what my blog is all about.




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  • Marijkab85

    ???????, ??????? ??????? ?? ???????? ??????????, ?? ???? ????!)) ? ??????? ????????????? ?????????? ?? ????? ?????! ??????? ???? ? ?????!)) 

    • Spasibo ogromnoe vam za dobrie slova 🙂

  • Pat

    I dont know how I found you but I am so grateful that I did.  I am a mature lady who loves to exercise (yoga, weights, a little cardio) and I love doing your workouts.  I also have a crazy relationship with food (a raging sweet tooth and a comfort eating habit that’s off the scale).  I could cry with gratitude that you have taken the time to post a week of recipes!  I shall try some for sure. I just wanted to say thank you from the bottom of my heart x 

    • Pat, 

      Thank you so much for your support 🙂

  • l-p-r

    Educational as always! 

    …During the 18th century, the use of sunflower oil became very popular in Europe, particularly with members of the Russian
    Orthodox Church, because sunflower oil was one of the few oils that was not
    prohibited during Lent,
    according to some fasting
    traditions   sourced:   …just sharing.

      …now I go and eat some soup/squash chicken…

  • ??????! ??????? ????????!!! ??????? ??? ???????? ? ????? ???????)) ????? ????? ???????? ???? ??????? ? ????? ????? 8 ????? ? ???????? ?????????????! 🙂

    • Da eto tochno, ya otdihala 6 dnej, no kushala vrode ne ploho :).

  • Anastasia

    ???????, ???, ? ????? ?????? ?????? ??????? ? ????????? ?????? ? ??????,????? ? ?????????.??????? ??????? ?? ???? ????!  ??? ?????????, ??? ???????? ???? ???????, ???????? ?? ?? ??? ???? ???????? ??? ??? ?? ???????????? ? ????? ??????? ??????????  
    ?????? ??? ??? ????????????? ???? ?? ???????? ?????????? ? ??????? ??????! 

    • Nezachto Anastasia :), ya vsegda rada pomoch.  Moj mug kushaet toge chto i ya, on sovsem ne pereveraet edu, chto pologu to on i budet kushat, ne izbalovannij.  Inogda ya gotovlu a inogda mi hodim kushat kuda nibud.

      • Anastasia

        ??? ??????, ??? ?? ??? ??? ? ??? ?????????? ?? ????? ???????. ? ???? ??????? ?? ????? ???????????? ??????? ????????- ? ???????? ???????? ? ??????????? ???????????? ????????, ?? ? ????? ??? ?????????? ?????? ? ???? ??? ???????????? ? ?????????.? ??????? ???? ?????? ???. ??????? ????, ????? ??????, cottage cheese ? ?????? ??????. ???? ?? ????? ?? ???????, ???. ????. ??????????, ??? ????? ?????? ???????? ??? ??? ???????? (????? ?? ???? ????? ???. ????????), ??? ???????? ???????? ? ?????????. ? ??????? ???? ?? ??? ??????, ???????? ?????????. ????? ? ?????? ?????????

        • Da slishkom vse uslognyat ne nado, vse produkti kotorie vi pokupaete ochen polezni i ya ih kushau toge.  S poroshkom namnogo legche, no ya vse taki dumau chto bez nego dage luchshe, no vi dolgni delat tak kak vam bolshe udobnej. 

          • Anastasia

            ???????! ? ????? ?????? ?????? ? ???? ?????? ???????????? ????? (???????, ??????) ? ???????? ????????????? ????? ? ????????????. ???????? ???!

          • Da da eto pravilno!  Otlichnogo dnya vam toge 🙂

  • sus

    Could you possibly any more amazing than this?!?!?!  This is so helpful.  I always felt that breakfast should be the biggest meal of the day.  It just makes sense to need fuel for the entire day ahead.  I never understood large dinner when you will be sleeping and inactive just a few hours after consuming it.  Love the meals too.  I usually have 2 eggs with spinach, veggies and mushrooms and spices and plain yogurt topped with raw oats, walnuts, flax seeds, raw sunflower seeds and berries.  I also start my day off with 1/2-1 cup of water and drink fenugreek tea that I make myself and then add a green tea bag to it.  That was definitely an acquired taste.  I cannot say I liked it at first.  I also like salmon with eggs in the morning. But wild-caught salmon is just so much money!

  • Dear Tatiana,
     I was wondering how is your food challenge without protein poweder going? Are you planning on posting some meal updates with some modifications of your recipes? Maybe also a new video of your typical menu?I don’t know if your heard about anticandida diet, but your plan seems to be the right one for beating this annoying thing. I found some interesting articles recently linking candida to cancer. I though I would share this with you as I think this fungus and its consequencies on our body is really underappreciated. Everybody has normally candida in the body, but taking antibiotics ,birth control pills (I used them for 5 years), eating too much sugar, consuming alcohol, different food-additives and preservatives can increase its growth and make it a big problem. In this video they say that taking antibiotics about 6 times in their lives increases the chance of developing breast cancer in women.Here is the video- Mercola’s comments-  As you know, many women suffer from vaginitis. I am myself bothered by nailfungus on 2 of my toes for a couple of years now trying to cure it with all possible medication…no big improvement. Then I realized that it was the signal my body was sending and that regardless what medicine I use if I don’t focus on taking it under control inside my body, nothing will really change.Now I want to focus even more on removing sugar from body as well as milk and flour products. I have ordered kefir grains which I’m going to try and share my experience with you. 
    Here is a great source on candida diet with the list of products: 
    This website has also wonderful selection of recipies.

    I hope I didn’t overwhelm you with this information. Have a nice weekend and can’t wait to do your upperbody workout today 🙂

    • Hi Anastasia, 

      My challenge is going great, I haven’t had any whey protein and I don’t miss it!  I was just thinking how wonderful it is to just eat real food, I’ve been having a big salad with arugula, spinach, organic tomatoes, apple and chicken breast after my trainings as my post workout meal, and I am loving it :).  I will definitely make a video about it, right now I’ve been trying to complete other video requests and I have to plan this out.

      I’ve never taken antibiotics or birth control in my life, I know how bad those things are for our body, they are toxic.  It is a very good idea to remove all artificial sugar out of the body, that reminded me I need to do a really good cleanse and maybe a fast, but it’s quite challenging. I want to look into it a bit more. I’ve never tried kefir grains before, I definitely would like to check it out, sounds very interesting. 

      Thank you for the links, I’m gonna read about candida diet, it’s the first time I hear about it.

      Have a wonderful weekend 🙂

      • I am glad to hear that your challenge is going well,Tati! I don’t miss protein powder either…maybe only its convenience, but on the other hand I started replacing real food way too often telling myself that it’s “good for you”, which was not good. Now I have to plan my meals and shop more often to have fresher options, but this is how it’s supposed to be, right? 🙂
        I am looking forward to more healthy recipes and a new dieat video! Your workouts are great as usual, keep your blog on, I love it

  • Sdravstvujte,

    Ya ego ispolzuu vezde gde tolko mogu, krome zapravi dlya salatov tak kak ne ochen lublu zapravi s kokosom, a tak vezde gde ya gotovlu ya ispolzuu kokosovoe maslo.

  • Elena

    Priwet Tanjusha! Y menja k tebe est kak wsegda woprosik. Nadejus ti mne smoshesh pomoch.Ja bila w Gym stobi kypit tam sebe Whey Protein . I shef ot etogo studio objasnil mne tak sto posle trenerowok nado objasatelno mishzam protein stobi oni mogli rasti ( mne bolshie mishzi ne nado no oni nyshni stobi poxydet kak ja ponila. ) tak wot ja emy skasala sto mogy trenerowaza tolko wecherom i potom ja nichego k sebe ne prenemaju 5 chasow do sna. On skasal sto eto wobshe nelsja delot potomyshto togda trenerowki nichego nedaju! Tanj tak kak mne bit??? On prawelno gawarit ? Kak mne bit esli wecherom ja trenerujus kogda moi deti spjat i zel moja muscle +lose Weight ???

    Spasibo Lena.

    • Lenochka privet,

      Esli ti ne budesh nichego kushat posle trenirovki to budesh prosto hudet, protein Whey tebe v lubom sluchai ne obezatelen, ti mogesh prosto skushat 2 yajsa i banan. Da kakoj to protein i uglevod neobhodim obezatelno chto bi stroit mishsi.

  • ??????! ? ??? ?? ???????? ??????? ?????

  • Nataliya Savchuk

    Hi,Tanya! I’ve looked through your recipes and noticed that almost every recipe contains eggs. But with 2 eggs you will exceed the cholesterol limit for a day at once.