Healthy Diet Table (What to Eat Daily)

Healthy Diet Table (What to Eat Daily)
Meal Foods to Include Portion/Notes
Breakfast – Oatmeal with nuts & berries
– Eggs with whole-grain toast
– Greek yogurt with honey & seeds High-fiber, protein-rich for energy
Mid-Morning Snack – Handful of almonds or walnuts
– Fresh fruit (apple, banana, or berries)
– Smoothie (with spinach, banana, & protein) Keeps metabolism active
Lunch – Grilled chicken/fish with quinoa & steamed veggies
– Lentil soup with whole-grain bread
– Salad with chickpeas, avocado & olive oil Lean proteins + fiber to stay full
Afternoon Snack – Cottage cheese with cucumber
– Hummus with carrot sticks
– Dark chocolate & nuts Healthy fats and light proteins
Dinner – Baked salmon with sweet potatoes
– Stir-fried tofu & vegetables with brown rice
– Grilled lean beef with roasted veggies Balanced nutrients for muscle recovery
Evening Snack (Optional) – Herbal tea & a handful of nuts
– Low-fat cheese with a few whole-wheat crackers Helps prevent late-night cravings
Additional Diet Tips:
Drink plenty of water (at least 8 glasses/day)
Limit processed foods & sugary drinks
Opt for grilled, baked, or steamed foods instead of fried
Eat in moderation & practice portion control
Include fiber-rich foods (fruits, vegetables, whole grains)