Healthy Daily Meal Plan

1. Breakfast: Scrambled Eggs with Cheddar Cheese and Whole Grain Toast

Ingredients:

• 2 eggs

• 1/4 cup shredded cheddar cheese

• 1 tsp butter or olive oil

• Pinch of salt and black pepper

• 1 slice whole grain toast

Preparation:

1. Heat a skillet over medium heat and add butter or oil.

2. Beat the eggs with salt and pepper.

3. Pour the eggs into the pan and stir gently until they begin to set.

4. Add the shredded cheese and continue stirring until fully cooked and creamy.

5. Serve with a slice of toasted whole grain bread.

2. Lunch: Stuffed Bell Peppers with Ground Beef and Black Beans

Ingredients:

• 2 bell peppers (red or yellow)

• 200g (about 7 oz) ground beef

• 1/2 cup cooked or canned black beans (rinsed)

• 1/2 onion, chopped

• 1 garlic clove, minced

• 1/2 cup chopped tomatoes or tomato sauce

• Salt, pepper, cumin, paprika (to taste)

• Shredded cheese (optional, for topping)

Preparation:

1. Preheat the oven to 180°C (350°F).

2. Cut the tops off the bell peppers and remove the seeds.

3. In a skillet, cook the onion and garlic until soft, then add the ground beef and cook until browned.

4. Stir in the beans, tomatoes, and seasonings. Cook for a few more minutes.

5. Stuff the peppers with the mixture and place in a baking dish.

6. Cover with foil and bake for 25–30 minutes.

7. Optional: Add cheese on top in the last 5 minutes of baking.

3. Dinner: Tuna Salad with Mixed Vegetables and Lemon Dressing

Ingredients:

• 1 can tuna in water or oil (drained)

• 1 cup chopped lettuce

• 1/2 cup diced cucumber

• 1/2 cup cherry tomatoes (or chopped regular tomato)

• 1/4 cup corn (optional)

• 1/4 small red onion, finely chopped (optional)

• Juice of 1/2 lemon

• 1 tbsp olive oil

• Salt, pepper, and herbs (like oregano or mint) to taste

Preparation:

1. In a bowl, mix all the vegetables with the tuna.

2. In a separate small bowl, whisk together lemon juice, olive oil, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Serve fresh.

4. Snack: Banana with Almond Butter

Ingredients:

• 1 medium banana

• 1 tbsp almond butter

Serving Suggestion:

1. Peel and slice the banana.

2. Spread almond butter on each slice, or dip the banana in the almond butter.

3. Enjoy as a quick and nutritious snack.