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.




Related Posts


Share This