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One of the hardest things about switching to a healthier lifestyle is learning how to adapt that to our everyday routine. This is where it can start to feel like an obligation and perhaps even a struggle, as we are flooded with information about what to eat, what not to eat and it can be difficult to stay motivated.

Changing things for the better shouldn’t feel like an obligation, which is why it’s better to start little by little, step by step. First, we have to eliminate from our plates foods that are harmful to our health and substitute them for healthy alternatives. Emphasis should be placed on eating natural, organic foods that are rich in nutrients. 

There is no predetermined one-size fits all formula for healthy eating. That’s why many of us feel lost; especially when so many products exist in the marketplace today that claim to be healthy or natural but, really aren’t. Despite all of this, we can still draw out a general guide of a healthy diet by following this simple rule: eat high-quality proteins, a lot of vegetables, fruits, nuts, and quality fats.  

How to Make a Healthy Meal

Keep reading! Below is an example of a complete and healthy one-day meal plan that will help get you started on living a healthier, natural lifestyle.  

Healthy Breakfast: Poached Eggs with Crispy Bacon and Avocado

Eggs are an EGGcellent way to start the day! They’re ideal to eat before working out as you require more energy. Also, eggs are one of the most complete and healthy foods that exist as they are the best source of choline, an essential nutrient that assists in the synthesis of various components that are part of the body’s cell membranes. We can truly get an amazing meal by simply pairing them with either some fruit and/or vegetables.

That’s why we’ve chosen this poached egg with crispy bacon and avocado recipe which you can prepare quickly before heading out the door any day of the week. 


The Ideal Lunch: Grilled Chicken Salad with Watermelon and Goat Cheese

Many of us work during the day and oftentimes lunch can be cut short. So we want to avoid those heavier meals that are harder to digest and slow us down. What better way to do that than by bringing a Tupper with you that you’ve prepared the night before? It’s fast and simple to prepare plus you won’t feel tired afterward. With this salad, the only thing you need to cook is of course the chicken, which you can grill, or throw in the oven or cook in a frying pan. The choice is yours. Next just separate out the wet ingredients from the dry ones in their own containers and voila, you’re done! Then, when you’re ready to eat your salad just mix them together and enjoy. 

Ensalada de sandía y pollo al gril

Sweet or Salty but both Nutritious: Truffled dates with Coco and Cacao or Freshly baked Kale Chips

After you start “detoxing” from refined sugars, you won’t feel the need to eat so much between meals. A healthy diet should be rich in fats and fats keep you feeling full- longer.  So, we should feel satisfied with just three meals a day. However, if you are starting a healthy natural diet you may still feel the urge to snack on something during the day. If so, choose a snack like these Kale Chips or Truffled Dates which are both fantastic and fulfilling.  

Trufas con coco rallado

These truffled dates balls with cacao and coconut are little power bites. They are rich in quality fats thanks to the nuts and additionally are rich in antioxidants due to the use of pure cacao. Just a couple of these between one meal will curb your sugar craving. You could even save one for a little treat after dinner. 

These Kale Chips are addictive. I dare you to try and just eat one. They are crunchy, like french fries but are super nutritious, tasty, and free of refined sugars. An excellent snack, the best part is they aren’t fried, nor processed, they don’t call for any sugar or refined flours. Simply kale, nothing more. 

Chips de Kale

A Dinner For Champions: Salmon with Baked Vegetables 

In my opinion, there’s no better dinner than fish.It takes no time to cook, is rich in proteins and healthy fats, and is a light meal to end the day. All of which are important factors when eating later in the day. We want to maximize the health benefits of our food before bed. If we eat a heavy meal before bed we often have problems with indigestion, gases, stomach pains, don’t sleep well and sometimes our bodies don’t absorb all the nutrients from our food as well. Again, this is why fish is ideal for dinner. Pair it with some baked vegetables or a green salad, what more do you need?

An important note is to check the quality of the fish you’re preparing. A wild fish is much better than one from a fish farm, particularly salmon. 

Salmón al horno con verduras

As you can see from this one-day meal plan, eating a nutritious and natural diet is easy to do and I’ve got no doubts that you can personalize it to you and your family’s tastes.  I hope this guide inspired you to want to prepare your weekly meal plan and I invite you all to let us know what you plan to make in the comments below. 


Niklas Gustafson
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Niklas Gustafson

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