Health Wellness Nutrition Plan

Daily Caloric Intake Recommended Caloric Intake: 1,500 - 1,700 calories per day Macronutrient Distribution -Carbohydrates: 45-50% (169-213 grams) -Proteins: 25-30% (94-128 grams) -Fats: 20-25% (33-47 grams) Daily Meal Plan Breakfast -Smoothie Bowl: 1 cup unsweetened almond milk 1/2 cup frozen berries (strawberries, blueberries, raspberries) 1 small banana 1 tbsp chia seeds 1 tbsp almond butter Toppings: Sliced kiwi, gluten-free granola, a few nuts -Morning Snack Greek Yogurt Parfait: 1 cup plain Greek yogurt 1/4 cup gluten-free granola 1 tbsp honey Fresh berries -Lunch Quinoa Salad: 1 cup cooked quinoa 1/2 cup chickpeas 1/2 cup diced cucumber 1/2 cup cherry tomatoes 1/4 cup diced red onion 2 tbsp feta cheese Dressing: 1 tbsp olive oil, juice of 1 lemon, salt, and pepper -Afternoon Snack Apple Slices with Almond Butter: 1 medium apple, sliced 2 tbsp almond butter -Dinner Stuffed Bell Peppers: 2 bell peppers, halved and seeds removed 1 cup cooked lentils 1/2 cup diced tomatoes 1/2 cup chopped spinach 1/4 cup diced onions 2 tbsp nutritional yeast Spices: Cumin, paprika, salt, and pepper Bake in the oven at 375°F for 20-25 minutes -Evening Snack (if needed) Carrot and Celery Sticks with Hummus: 1/2 cup hummus Sliced carrots and celery sticks Hydration Guidelines -Water Intake: Aim for at least 8-10 cups of water daily. -Additional Hydration: Herbal teas, coconut water, and water-infused with fruits (lemon, cucumber, mint). Tips for Healthy Eating Habits -Mindful Eating: Eat slowly and savor your meals, paying attention to hunger and fullness cues. -Portion Control: Use smaller plates and bowls to help control portion sizes. -Balanced Meals: Ensure each meal contains a balance of protein, healthy fats, and fiber-rich carbohydrates. -Whole Foods: Focus on whole, unprocessed foods such as fruits, vegetables, whole grains (gluten-free options like quinoa, brown rice), nuts, and seeds. -Meal Prep: Plan and prepare your meals ahead of time to avoid unhealthy choices when you're hungry. -Limit Sugars and Refined Carbs: Avoid sugary drinks, candies, and refined flour products. -Regular Meals: Maintain a regular eating schedule with meals and snacks to keep your metabolism active and prevent overeating. Example Weekly Shopping List -Almond milk -Frozen berries -Bananas -Chia seeds -Almond butter -Kiwi -Gluten-free granola -Plain Greek yogurt -Honey -Fresh berries -Quinoa -Chickpeas -Cucumber -Cherry tomatoes -Red onion -Feta cheese -Apples -Bell peppers -Lentils -Spinach -Nutritional yeast -Carrots -Celery -Hummus -Herbal teas -Coconut water -Fresh herbs (mint, basil)