“Healthy eating isn’t about counting fat grams, dieting, cleanses, and antioxidants; It’s about eating food untouched from the way we find it in nature in a balanced way; Whole foods give us all that we need to perfectly nourish ourselves.” — Pooja Mottl
Eating healthily can give you more energy, reduce your risk of chronic illness and disease, extend your life, slow the ageing process, and help you shed unwanted weight. The best way to start losing weight is by planning healthy meals for your day and week.
We want to save you the time and effort needed to plan a day of meals by providing you with a full day of meals for plant-based and non-plant-based eaters. Get creative and incorporate more delicious recipes into your day to lose weight without giving up good food.
A Day of Healthy Plant-Based Recipes
The plant-based diet is increasingly popular. 70% of Canadian Millennials say that plant-based diets are here to stay and not just a trend. 58% of Canadians surveyed said they tried plant-based for a period of time and 48% said they intend on trying it. It’s easy to eat a full day of healthy plant-based meals. Here are some of our favourite plant-based recipes.
Breakfast: Banana Baked Oatmeal
- 2 cups old-fashioned oats
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 2 ripe bananas
- 1 ½ cups almond milk
- ¼ cup creamy peanut butter
- 2 tablespoons maple syrup
- 1 tablespoon ground flaxseed
- 1 teaspoon vanilla extract
- Preheat the oven to 375° F. In an 8×11 inch baking dish, combine the oats, cinnamon, baking powder and salt.
- In a large mixing bowl, mash the bananas, then add the almond milk, peanut butter, maple syrup, flaxseed and vanilla extract. Allow the mixture to stand for 5 minutes for the flaxseed to set.
- Pour over the wet ingredients over the oat mixture and stir to combine.
- Bake uncovered in the preheated oven until the top of the oatmeal is golden and the mixture is set, about 30-35 minutes. Remove and allow it to cool for 5 minutes.
- Serve with drizzled peanut butter and banana slices, if desired.
Recipe from Feel Good Foodie.
Check out 8 of the best diets to lose weight.
Snack: Veggies With Hummus
Lunch: Black Bean Veggie Burger With Side Salad
- 2 (14 ounces) cans of black beans, drained, rinsed, and patted dry
- 1 Tablespoon extra virgin olive oil
- 3/4 cup finely chopped bell pepper (1/2 of a pepper)
- 1 cup finely chopped yellow onion (1/2 of a large onion)
- 3 garlic cloves, minced (about 1 Tablespoon)
- 1 and 1/2 teaspoons ground cumin
- 1 teaspoon chilli powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
- 1/2 cup bread crumbs or oat flour
- ⅓ cup of mashed sweet potato
- 2 Tablespoons ketchup, mayo, or BBQ sauce
- pinch salt + pepper
- Preheat the oven to 325°F (163°C). Spread beans evenly on a lined baking sheet and bake for 15 minutes until slightly dried out.
- Meanwhile, sauté olive oil, chopped pepper, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes. Gently blot some of the moisture out. Place in a large bowl or a food processor with the remaining ingredients (cumin, chilli powder, garlic powder, smoked paprika, bread crumbs, cheese, mashed sweet potato, ketchup, salt, and pepper). Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.
- Form into patties– about 1/3 cup of mixture in each.
- To bake: Place patties on a parchment paper-lined baking sheet and bake at 375°F (191°C) for 10 minutes on each side, 20 minutes total. To grill: Place patties on greased aluminum foil and grill 8 minutes on each side. Heat temperature is a personal preference as all grills differ. Generally, black bean burgers should grill on medium-high heat about 350°F (177°C) – 400°F (204°C).
- Serve with your favourite toppings. Store leftovers in the refrigerator for up to 5 days.
Recipe from Sally’s Baking Addiction.
Snack: Whole-wheat Toast With Peanut Butter
Dinner: Thai Green Curry With Spring Vegetables
- 1 cup brown basmati rice, rinsed
- 2 teaspoons coconut oil or olive oil
- 1 small white onion, diced
- 1 tablespoon finely chopped fresh ginger (about a 1-inch nub of ginger, peeled and chopped)
- 2 cloves garlic, finely chopped
- Pinch of salt
- ½ bunch asparagus, tough ends removed and sliced into 2-inch long pieces (to yield about 2 cups prepared asparagus)
- 3 carrots, peeled and sliced on the diagonal into ¼-inch wide rounds (to yield about 1 cup sliced carrots)
- 2 tablespoons Thai green curry paste*
- 1 can (14 ounces) coconut milk (I used full-fat coconut milk for a richer curry)
- ½ cup water
- 1 ½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
- 2 cups packed baby spinach, roughly chopped
- 1 ½ teaspoons rice vinegar or fresh lime juice
- 1 ½ teaspoons soy sauce** (I used reduced-sodium tamari)
- Garnishes: a handful of chopped fresh cilantro and red pepper flakes, to taste
- To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return the rice to the pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve.
- Warm a large skillet with deep sides over medium heat. Once it’s hot, add a couple of teaspoons of oil. Cook the onion, ginger and garlic with a sprinkle of salt for about 5 minutes, stirring often. Add the asparagus and carrots and cook for 3 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
- Pour the coconut milk into the pan, along with ½ cup water and 1 ½ teaspoons of sugar. Bring the mixture to a simmer. Reduce heat as necessary to maintain a gentle simmer and cook until the carrots and asparagus are tender and cooked for about 5 to 10 minutes.
- Once the vegetables are done cooking, stir the spinach into the mixture and cook until the spinach has wilted for about 30 seconds. Remove the curry from heat and season with rice vinegar and soy sauce. Add salt and red pepper flakes (optional), to taste. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like.
Recipe from Cookie and Kate.
A Day of Healthy Mediterranean Diet Recipes
The Mediterranean diet has been named the best overall diet in the world and one of the healthiest diets for longevity, weight loss, and overall health. It’s a simple diet that incorporates lots of fruits and vegetables, limited animal products, and a selection of fresh seafood, olive oil, and other healthy fats.
Are you ready to cook up an assortment of healthy, life-prolonging recipes? You can cook up the Mediterranean diet at home with a day’s worth of healthy recipes. These recipes are simple to make and will help promote weight loss long-term.
Breakfast: Egg, Tomatoes, and Toast
- 1 egg
- 2 pieces of whole-wheat toast
- 1 tablespoon of grass-fed butter
- ½ cup of cherry tomatoes
- Pan-fry one egg in a drizzle of olive oil or butter.
- Toast your whole-wheat bread.
- Grill cherry tomatoes until slightly blackened.
These are the best foods to eat to lose weight.
Snack: Nuts And Dried Fruits
Lunch: Whole Wheat Greek Pasta Salad
- 1/2 pound whole wheat penne pasta
- 2 medium tomatoes chopped or cut into 1/8ths (about 1 cup)
- 1/3 cup roasted red and/or yellow bell pepper roughly chopped
- 2 tablespoons capers drained
- 1/4 cup sliced kalamata olives sliced in half
- 1/4 cup extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 2 cloves of garlic minced or pressed
- 1/2 teaspoon oregano
- pinch of sugar
- kosher salt and freshly ground black pepper
- 1/2 cup basil slivered
- 1/4 cup feta cheese
- Bring a medium saucepan of water to a boil, add a generous dose of kosher salt and cook whole wheat penne pasta according to package directions or until al dente. Drain and set aside to cool.
- While the pasta is cooking, combine the extra virgin olive oil, balsamic vinegar, garlic, oregano, sugar, kosher salt and black pepper in a small mason jar or any container with a lid and shake well. Add the tomatoes, roasted bell peppers, capers and kalamata olives to a medium bowl and pour the dressing over the vegetables and let sit for 15 minutes for flavours to combine.
- Add the pasta and basil slivers to the veggie blend and fold. Season with more kosher salt and black pepper to taste and garnish with crumbled feta cheese. Add more olive oil if the pasta seems dry. Serve and enjoy.
Recipe from Foodie Crush.
Snack: Greek Yogurt With Berries
Dinner: Salmon With Rice and Veggies
- Salmon is filled with healthy fats and is a core component of the Mediterranean diet. Enjoy salmon with your favourite vegetables.
- ½ cup olive oil
- ¼ cup balsamic vinegar
- 4 cloves garlic, pressed
- 4 (3 ounce) fillets of salmon
- 1 tablespoon chopped fresh cilantro
- 1 tablespoon chopped fresh basil
- 1 ½ teaspoons garlic salt
- Mix together the olive oil and balsamic vinegar in a small bowl. Arrange the salmon fillets in a shallow baking dish. Rub garlic onto the fillets, then pour the vinegar and oil over them, turning once to coat. Season with cilantro, basil, and garlic salt. Set aside to marinate for 10 minutes.
- Preheat your oven's broiler.
- Place the salmon about six inches from the heat source, and broil for 15 minutes, turning once, or until browned on both sides and easily flaked with a fork. Brush occasionally with the sauce from the pan. Serve with rice and your choice of vegetables.
Recipe from All Recipes.
Learn More In Healthy Online Cooking Tutorials
Eating healthy can be fun, creative, and delicious. There are thousands of experienced chefs, nutritionists, and cooking coaches who can walk you through recipes and suggest healthy meals for your week.
Websites like Superprof host cooking teachers who can work with students in-person or online through convenient video conferencing features. You can browse a teacher’s profile, experience, and even look at reviews left by former students.
Finding the right cooking teacher is the first step to creating healthy recipes for weight loss. Communicate any dietary restrictions or goals to your cooking coach to create a personalized diet plan and get started.
Check out this article for more information on healthy eating.