Healthy Eating Tips for Every Meal

by Rachelle on March 4, 2014

Whether it’s breakfast, lunch, or dinner, we have ideas to incorporate healthy ingredients into every meal.  Here are some tips to help you include nutritious items in your next meal!




• In a bit of olive oil, sauté onions, peppers, zucchini and garlic for a few minutes and then add your eggs or tofu and spinach leaves for a healthier scramble.

• Add cubed pumpkin or butternut squash to your morning hot cereal. Pureed pumpkin is fine as well. Sprinkle with nuts, seeds and cinnamon.

• Add a handful of leafy greens to your morning smoothie.

• Cooked chopped kale, peppers and onions in some water in a saucepan and after it’s softened, crack an egg in the center. Cover to poach the egg until it is done to your liking.

• Add shredded zucchini to your next muffin recipe.

• Add pureed pumpkin or other winter squash to your pancake batter in lieu of some of the fat. Less fat, more veggies!




• On your next sandwich or wrap, add some grated carrots and zucchini, sprouts and lettuce. All of them, not just one of them.

• Add pureed peas to your next guacamole recipe.

• Steam the stems of the broccoli, puree and add to hummus to guacamole.

• Add grated carrots and slices of cooked butternut squash to your next grilled-cheese sandwich.

• Add minced red peppers, celery, red onion and shredded carrots to your next tuna salad recipe.

• A big green salad for lunch is an easy way to add more veggies. Go light on the high-fat salad dressing.

• Add some spinach leaves to your homemade hummus or place store-bought hummus in your blender and add spinach leaves yourself.




• Start your meal with veggie slices as an appetizer. Try cutting the carrot sticks into little rounds instead of slices, red peppers into squares, etc. It’s a fun little change that kids especially like. Serve with your favorite dip if you like.

• Try to have half of your dinner plate as veggies; some cooked, some raw.

• Marinara sauce used for pasta or pizza is an easy way to add more veggies….shredded zucchini, finely chopped broccoli, chopped spinach leaves, red peppers, onions and garlic.

• When cooking pasta, near the end of the pasta cooking time, add your child’s favorite vegetable to the boiling water, drain and combine it with the sauce.

• Add peas, chopped broccoli, and grated carrots to your next macaroni and cheese recipe.

• Finely shred zucchini or summer squash and add it to casseroles.

• A meat loaf is an easy way to add more veggies to your life. Finely chop and add red pepper, onions, celery, carrots and any other favorite veggie.

• Next time you make a pot roast or stew think: Veggies and Pot Roast, not Pot Roast and veggies. Ditto for stews-heavy on the veggies, light on the meat.


Other Ways to Sneak Veggies into Your Kids Foods:


Make kale chips

Try a green smoothie or juice

Puree vegetables into soup

Make your own pasta sauce, and add chopped or purried veggies

Eat your salad before your main meal



Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234

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