Daily Balance

This daily diet plan of about 1,500 calories is designed to nourish your body with satisfying whole foods. These meals incorporate healthy fats, proteins and vegetables, providing a balanced diet that is best combined with exercise.

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Spinach & Parmesan Frittata

3 ounces of spinach leaves
1 tablespoon butter
¼ medium yellow onion, chopped
3 large eggs
1 clove garlic, finely chopped
1 tablespoon grated Parmesan cheese
Freshly ground black pepper

Preheat oven to 350°F. Chop the spinach leaves. In a skillet over medium heat, melt butter. Add the onion and sauté until tender, about 5 to 6 minutes. Add the spinach and season with salt. Sauté until tender. In a bowl, beat the eggs with the garlic and cheese. Season with salt and black pepper. Combine spinach into egg mixture. Transfer to an 8-ounce ramekin and cook for 35 to 40 minutes, or until set. Top with Parmesan, if desired. Serve with black coffee.

Nutrition facts per serving: 412 calories, 30 g fat, 14.5 g saturated fat, 0 g trans fat, 604 mg cholesterol, 741 mg sodium, 9 g carbohydrates, 3 g fiber, 4 g sugar, 28 g protein.

2 of 5


Taco Salad

4 ounces ground beef
1 teaspoon garlic powder
1 teaspoon ground chipotle pepper
1 teaspoon ground black pepper
½ red bell pepper, sliced
2 cups romaine lettuce
½ red onion, diced
2 cherry tomatoes, halved
¼ cup cilantro, chopped
Juice of half a lemon

Brown beef in a large skillet over medium heat. Season with garlic, chipotle pepper and black pepper. Remove meat from heat and cool slightly. Rinse, dry and prepare all vegetables. Plate lettuce and top with beef, vegetables, cilantro and lemon juice.

Nutrition facts per serving: 330 calories, 13 g fat, 5 g saturated fat, 0 g trans fat, 95 mg cholesterol, 118 mg sodium, 16 g carbohydrates, 6 g fiber, 6 g sugar, 33 g protein.

3 of 5

Afternoon Snack

Navel Orange & Walnuts

1 navel orange
5 English walnut halves

Nutrition facts per serving: 200 calories, 13 g fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 1 mg sodium, 20 g carbohydrates, 4 g fiber, 12 g sugar, 4 g protein.

4 of 5


Pan-Fried Pork Chop with Oven-Roasted Brussels sprouts & Red Onions

½ red onion, with half of the root end intact
1 cup Brussels sprouts
2 tablespoons extra virgin olive oil (divided)
Salt and pepper
1 pork chop, bone-in
Leaves from 1 to 2 sprigs rosemary, finely chopped
1 teaspoon garlic powder

Preheat the oven to 425°F. Lay the onion cut side down on a flat surface and trim the root end to remove the outer roots and expose the white flesh. Turn the onion root side up and cut onion into small wedges. Toss the onion wedges and Brussels sprouts with 1 tablespoon oil and season with salt and pepper. Arrange the vegetables on a rimmed baking sheet and bake for 18 to 25 minutes. While the vegetables are cooking, prepare the pork chop. Rub the pork with the rosemary and garlic and season with salt and pepper.

Heat a sauté pan or cast-iron skillet over medium-high heat and coat with 1 tablespoon oil. When the oil begins to smoke, place the pork chop in the pan and cook on both sides for 2 to 3 minutes per side. Allow meat to rest for 10 minutes before serving.

Nutrition facts per serving: 462 calories, 34 g fat, 6 g saturated fat, 0 g trans fat, 78 mg cholesterol, 70 mg sodium, 12 g carbohydrates, 4 g fiber, 5 g sugar, 30 g protein.

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Evening Snack

2 Squares Dark Chocolate & Herbal Tea

Nutrition facts per serving: 116 calories, 20 g fat, 24 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 20 g carbohydrate, 4 g fiber, 11 g sugar, 3 g protein.

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