What I Eat in a Day | Healthy & Quick Recipe Ideas + Meal Prep!

Hey girls! Today I’m sharing what I eat in a day! For sure one of the questions I get asked the most. There’s tons of easy healthy recipe ideas I know you’re going to love! This is an average day for me (sometimes more / sometimes less) but hopefully it helps inspire you! Meals like these are what helped me lose weight & keep it off. The entire recipe book and meal plan are linked below if you want even more deliciousness!

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5 Healthy MEAL PREP Ideas | Back-To-School 2017

5 Healthy MEAL PREP Ideas | Back-To-School 2017

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Menu 1
Turkey Meatballs
1lb ground turkey
½ cup green onions, chopped
½-1 cup panko breadcrumbs
½ cup crushed pineapple
1 egg
2 tbsp Sriracha
3 tbsp hoisin sauce
1 tsp ginger, grated
2 garlic cloves, minced
Salt and pepper

In a large bowl, mix together all ingredients, reserving 2 tbsp of hoisin sauce. Using hands, shape meatballs & place on parchment lined baking sheet. Bake at 375ºF for 25-30 min, or until golden & cooked through. Glaze with remaining hoisin sauce

Red Cabbage & Carrot Slaw
1 small red cabbage, shredded
4 carrots, julienned or shredded
½ red onion, diced
3 tbsp olive oil
3 tbsp white wine vinegar
1 tbsp honey
Salt & pepper

In a large bowl, mix together cabbage, carrots & onion. Season with oil, vinegar, honey & salt & pepper

Brown rice
Lime & Cilantro garnish

Menu 2
Fajita Chicken
2 red bell pepper, sliced
2 orange bell pepper, sliced
1 red onion, sliced
4 chicken breasts, cut into strips
1 tsp garlic powder
1 tbsp chili powder
1 tsp cumin
1 tsp paprika
1 tsp onion powder
½ tsp dried oregano
Salt & pepper

In a small bowl, whisk together spices & set aside. In a large pan over med-high heat, add peppers, onion & chicken. Season with spices. Cook, stirring occasionally until cooked through.

Black Bean & Corn Salsa
1 can black beans, rinsed and drained
1 cup corn kernels, cooked
1 red pepper, diced
½ red onion, diced
1 lime, zest and juice
1 tsp chili powder
¼ cup cilantro, chopped
Salt & pepper

Cilantro Lime Rice
1 cup white rice
2 cups water
1 garlic clove, minced
2 limes, zest and juice
¼ cup cilantro, chopped
Salt & pepper

In a medium saucepan, bring rice, water & garlic to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat & let rest, covered, for 5 min. Stir in lime juice & cilantro.

Menu 3
Greek Chicken
4 chicken breasts
½ lemon, zest and juice
1 tsp garlic powder
1 tsp dried oregano
Salt & pepper

Place chicken on nonstick or parchment lined baking sheet. Season with lemon zest & juice, garlic powder, oregano, & salt & pepper. Bake at 375ºF for 15-20 min, or until chicken is cooked through

Cucumber & Tomatoes with Feta
2 cups cucumber, diced
2 cups cherry tomatoes, halved
½ cup feta, crumbled
2 tbsp dill, chopped
1 tsp greek seasoning
3 tbsp oil
2 tbsp red wine vinegar
Salt & pepper

1 cup plain Greek yogurt
1 cucumber
1-2 garlic cloves, grated
½ lemon, zest and juice
¼ cup dill, chopped
Salt & pepper

Peel, seed & grate cucumber. Using a clean kitchen towel, squeeze out excess water. In a med bowl, combine greek yogurt, cucumber, garlic, lemon zest & juice, dill & salt & pepper

Cooked Quinoa

Menu 4
Lemon Dill Salmon
4 6oz salmon fillets
1 tsp garlic powder
2 tbsp dill, chopped
Salt & pepper to taste.
1 lemon, sliced (with rind on)

Season salmon with dill & salt and pepper to taste. Place on nonstick or parchment lined baking sheet & top with lemon slices. Bake at 375ºF for 10-12 min, or until salmon is cooked through.

Steamed Broccoli & Asparagus
1 bunch asparagus, trimmed & cut into thirds
1 broccoli crown, cut into florets

Heat 1 inch of water in a large pot. Combine veggies in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness. Run under cool water to prevent further cooking

White Rice with Parsley
1 cup white rice
2 cups water
1 garlic clove, grated
Salt & pepper
¼ cup parsley, chopped
½ lemon, juiced

In a med saucepan, bring rice & water to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat and let rest, covered, for 5 min. Stir in garlic, parsley & lemon juice. Season with salt & pepper

Menu 5
Garlic Shrimp
1lb shrimp, peeled
3 garlic cloves, minced
¼ tsp chili flakes (optional)
Salt & pepper

In a large skillet over med-high heat add oil. Add shrimp & cook for 2-3 min. Add garlic & season with salt & pepper to taste. Continue to cook, stirring occasionally until shrimp is cooked through.

Green Beans
2 lbs green beans, tips removed

In a large pot with 1 inch of water & a steamer basket, bring to a boil. Add beans to basket and cover. Cook for 5-7 min, or until beans are cooked to your liking. Run under cold water to stop cooking

Chinese Fried Quinoa
2 cups quinoa, cooked
1 small onion, diced
1 garlic clove, minced
1 cup frozen peas and carrots
2 eggs, beaten (optional)
1-2 tbsp soy sauce

In a large wok or skillet, heat oil over high heat. Add onion & carrots & cook for 3-4 min. Add peas, carrots & garlic & cook for another min. Push veggies to one side of the pan and scramble eggs on the opposite side. Once eggs are cooked, add quinoa and mix. Season with soy sauce. Cook for another min.

Pre Workout (EXERCISE) SNACK IDEAS! (Hindi / Punjabi)

What Should we eat BEFORE WORKOUT?
In depth talk about benefits of eating a Pre Workout Snack!
In this video we first discuss what is pre workout, then we discuss what should you eat for pre workout, either for Fat Loss or for weight gain, either it is supplement or otherwise. We discuss energy in pre work, workout with a pre workout meal or no meal before workout, the advantages and disadvantages of either. We also discuss working out after a meal for fat loss and weight gain.

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Weight Loss Diet Plan! (Non Vegetarian)

Weight Loss Diet Plan! (Vegetarian)

Weight Gain Diet!

How Many Calories Do I NEED?

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My Full Day Diet Plan | Healthy Recipes | Healthy Meal Ideas | FITNESS SPECIAL | Diet Food

Wanna know how Royston manages to maintain his physique? What is his diet plan? What he eats in his meal?

Watch this video, where he literally shares his meal ideas and tell you the importance of healthy meals when you are on diet.

Peanut Butter Milkshake

2 Bananas
1 Cup Milk
1 tbsp Peanut Butter
1 Scoop Protein Powder


– Blend all the above ingredients well and the shake is ready.

Oats Meal

1 Cup Oats
1 Cup Milk
Dry fruits


– Cook the oats in the milk for 3 minutes and later garnish it with dry fruits.

Roasted Chicken

1 Leg Chicken
Lemon Juice
Ginger Garlic Paste


– Marinate the chicken in lemon juice and ginger garlic paste.
– Heat oil in a pan and cook the chicken well.
– Garnish it with the salad dressing.


1 Tomato
1 Carrot
1 Cucumber

Host : Royston Shivalkar
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Producer: Neha Barjatya
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What I Eat Before A Workout // Easy Vegan Meal & Snack Ideas

These are a few of my favorite, easy pre-workout meal and snack ideas! Before I hit the gym I love to eat simple, wholesome meals centered primarily around carbs and protein. This helps me optimize my performance for strength and bodybuilding-style workouts.

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7 Healthy Breakfast Ideas For The Entire Week

7 Healthy Breakfast Ideas For The Entire Week

Fit Tea
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I Have the 28 Day Detox
28 Day Tea Detox



Frozen Fruit
Coconut Water
Shredded Coconut Flakes
Chia Seeds


Boiled Eggs
Seasoning (Cayenne Pepper/ Salt/ Dried Mint


Seasoning (Salt/Pepper)


Chia Seeds


Cilantro or Parsley
Turkey Bacon
Seasoning (Salt/ Pepper/)


Wheat Tortilla
Almond Butter
Dark Chocolate Chips


Dried Cranberries
Shredded Coconuts
Chia Seeds
Dates Paste
Almond Milk
Peanut Butter
PB 2


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Pre + Post Workout Healthy Eating Ideas!

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WHAT I ATE TODAY | MEN’S DIET | Healthy lifestyle & Easy meal ideas | Alex Costa

WHAT I ATE TODAY | MEN'S DIET | Healthy lifestyle & Easy meal ideas | Alex Costa

Live a healthy lifestyle! This is everything I eat in one day!
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Topic of discussion: What is your favorite meal of the day?

Here are some healthy and easy meal ideas if you’re trying to stay lean! I’ve been eating light lately and there is nothing better. Some of the recipes in this video are also vegan, and super healthy if you’re trying to lose weight. Not only that, but I made sure to show you easy meals so you won’t have a hard time making any of these easy healthy and lean meals!

Here is what I eat in a day or what I ate today:

Protein Bar from FitJoy: https://www.fitjoynutrition.com/products

4 Strawberries
1 Banana
1 Tblsp of Oatmeal
Frozen berries
Whey Protein

Hollywood Bowl Salad at Sweet Greens

1 Filet of Tilapia
1 Baked potato
Green beans
Jasmine Rice

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What To Eat After A Workout, Healthy Meal Ideas

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If you’re attempting to lose weight, post workout meals or snacks are an important aspect of your diet. After a taxing workout, select something to eat that has the right mix of healthy carbohydrates and protein to replenish your body. It is wise to select low calorie foods that will keep you satisfied, post workout. In the following video, you’ll learn what to eat after a workout for weight loss.

To determine which foods can be beneficial after exercising, it’s vital to know how physical activity impacts your body. To acquire fuel during exercise, your muscles use up stored glycogen. This causes your muscles to be somewhat glycogen-depleted. Several proteins in your muscles also get damaged.

At the end of your workout, your body endeavors to recreate its storage of glycogen and rebuild the broken-down muscle proteins. Consuming the proper nutrition sources right after you finish working out can speed up this process. It’s crucial to consume protein and carbs post-workout.
The Following Foods are Most Recommended After You Exercise

The first meal should be consumed 30 to 60 minutes after you exercise, which can consist of:

Smoothies Dairy products such as yogurt and milk are twice as effective, as they offer both carbs and protein. Bananas are full of magnesium and potassium, which are essential for optimal muscle functionality. Make a smoothie comprised of protein powder, your choice of fruit, low-fat frozen yogurt, or low-fat milk to offer your body with what it needs to recover (and satisfy your sweet tooth in the process).

Protein Shake Combine whey protein or vegan powder with carb rich foods, like juices, milk, and shakes, as well as some extras like fruit and peanut butter. When consumed after a powerful exercise session, your energy will be restored, your immune system will be boosted, and your body fat will be burned.

Whole-Wheat Tuna Sandwich You can get full from eating just half of a sandwich, and get the nutrition your body requires in the process. The mix of the lean-protein tuna and the complex-carb bread will offer a balanced mix of vitamins, fiber, and minerals. To add some flavor to the sandwich, pour in some olive oil or lemon juice, both of which are low in calories.

Eggs An egg is a complete source of protein. Regardless of how you like them – scrambled, poached, sunny side up, or over easy – eggs are comprised of essential omega-3 fatty acids, amino acids, and vitamin D, which alleviates muscle damage. As a versatile food, eggs can be eaten with onions, peppers, avocado, lean turkey, or toast.

Consider making the following meals after your workout:

• Cottage cheese and fruit.
• Scrambled eggs with onions, spinach, mushrooms, and bell peppers.
• Avocado and egg omelet.
• Salmon and sweet potato.
• Whole grain cereal with skim milk.
• Sweet potato (mashed) with chicken.
• Oatmeal, whey protein, and almonds.

Now if you Have a favorite post workout meal of your own to share? Post it in the comments below!

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