Healthy Meal & Snack Ideas

Finally… realistic nutrition

Percentage Diet Snack & Meal Ideas

When it comes to the Percentage Diet, there are so many options for meals and snacks that are healthy and filling. Here are some basic meal and snack ideas that are plain and simple so you can choose how to spice them up in your own way. Think of these as mix and match meals.

Goals for selecting Nutrition:

Minimize refined sugar and packaged foods with preservatives
Eat from the refrigerator
Shop the outside of the grocery store
Minimize consumption of bread and gluten
Fill half your plate with veggies for dinner and lunch
Sweeten with honey in recipes instead of sugar if possible
Prepare for the week on Sunday
- Plain chicken or meat to be seasoned various ways throughout the week (usually lasts until Wednesday at most)
- Cook meals to have leftovers for lunch later in the week after Sunday preparations are consumed

Stick to the fridge, not the pantry…

Snack Ideas

Baked apple sliced into eighths (microwave for time efficiency) with cinnamon
Ants in a Canoe – celery with peanut butter and raisins
Pear with peanut butter or almond butter
Apple with peanut butter or almond butter
Grapes with peanut butter or almond butter
Chicken and avocado with a little salsa
Roasted almonds
Walnuts
Fruit and cheese
Vegetables with melted cheese
Greek yogurt with fruit and granola
Yogurt drink
Strawberries and walnuts
Glass of 1% milk
Vegetables with cheddar cheese melted on top
Almond flour banana nut muffin
Almond flour cinnamon raisin bread
Hard boiled egg
Sweet potato topped with roasted almonds
Carrots and hummus
Leftover meat and veggies

Within an hour of waking…

Breakfast Ideas

Greek yogurt with Nature Valley protein granola and fruit
Yogurt drink
Omelette with spinach, tomatoes, cheddar cheese
Almond flour banana nut muffin
Almond flour cinnamon raisin bread
Bacon, egg and cheese on English muffin

Lunch Ideas

Reimagined leftover meat and veggies from previous dinners
Loaded chicken sweet potato: small sweet potato loaded with 1 tsp butter, chicken, roasted almonds; salad or veggies
Chicken taco salad: chicken, 50/50 spring mix lettuce, 1 tsp salsa, ½ avocado chopped, 5 tortilla chips crumbled
Chicken with seasoning of choice, avocado, veggies
Chicken, roasted almonds, veggies
BBQ pork sandwich, veggies

Lower carbs, higher protein…

Dinner Ideas

Roasted chicken, roasted or steamed veggies of choice, rice
Grilled BBQ or desired flavor chicken, roasted or steamed veggies of choice, hasselback potatoes with butter and cheddar cheese
Chicken taco salad: chicken, green lettuce, 1 tsp salsa, ½ avocado chopped, 5 tortilla chips crumbled
Chicken fajitas or fajita salad
Chicken vegetable soup
Spaghetti with lots of meat and salad (possible spaghetti squash noodles)
Chicken parmesean topped with mozzerella; salad or green veggies
Chicken “fried” rice with broccoli and carrots
Pork chops n green beans over rice with a little teriyaki sauce
Grilled lean steak, small sweet potato with roasted almonds, and roasted, steamed, or sautéed vegetables
Crock pot BBQ pork, homemade fried okra (olive oil/real butter mix), oven baked potato slices
Roast beef, taters, carrots; salad
Pork chops with bones cooked in a pan, apple sauce, vegetables of choice, mashed potatoes
Loaded chicken potatoes with butter, cheese, chicken, bacon; salad
Baked chicken or pork chops with breadcrumbs, rice, roasted/steamed/sauteed veggies
Chicken or beef burrito with salad
Grilled fish with veggies and roasted new potatoes or small sweet potato
Tilapia with breadcrumbs, sauteed asparagus, mashed potatoes
Chicken stirfry over rice

Healthy doesn’t mean boring…

Ideas for Spicing Up Meals & Snacks

BBQ
Taco seasoning with salsa
Ms. Dash
Lemon pepper
Jerk spices
Saute with onions and green bell pepper (add Italian dressing as desired)
Italian dressing and lime (makes excellent fajitas)
Oil and Vinegar as salad dressing

90,000+

Calories Per Year

300+

Workouts a Year

100+

lives changed

20 Years

of experience