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Muscle-Building Meal Plan: A Guide to Optimal Nutrition for Strength

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Muscle-Building Meal Plan: A Guide to Optimal Nutrition for Strength

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

Building muscle isn’t just about pumping iron. It requires the right balance of exercise and nutrition. Here’s a comprehensive meal plan that will help in your muscle-building journey.

Understanding the Basics

Before we jump into the meal plan, let’s understand the key components:

  1. Protein: Essential for muscle repair and growth.
  2. Carbohydrates: Your body’s primary energy source.
  3. Fats: Important for hormone production and joint health.
  4. Micronutrients: Vitamins and minerals crucial for overall health.

Calorie Surplus

To build muscle, you generally need to consume more calories than your body burns. This is called a calorie surplus. However, this doesn’t mean you should eat everything in sight. The surplus should be moderate, and the focus should be on quality nutrition.

Meal Frequency

Eating 5-6 smaller meals a day can help ensure a constant supply of nutrients to your muscles, keeping your metabolism active and aiding in muscle repair and growth.

Hydration

Staying hydrated is key. Aim for at least 8 glasses of water daily, more if you are actively working out.

fitness professional enjoying a healthy meal. The setting is a modern dining area, and the individual, dressed in casual athletic wear, is shown eating a balanced meal that includes grilled chicken, a mixed green salad, quinoa, and sliced avocados.

Sample Muscle-Building Meal Plan

Day 1:

  • Breakfast: Scrambled eggs with spinach, whole grain toast, and avocado.
  • Mid-Morning Snack: Greek yogurt with a handful of almonds.
  • Lunch: Grilled chicken breast with quinoa and steamed broccoli.
  • Afternoon Snack: Cottage cheese with pineapple.
  • Dinner: Baked salmon with sweet potato and asparagus.
  • Evening Snack: Protein shake.

Day 2:

  • Breakfast: Protein pancakes topped with fresh berries and a drizzle of honey.
  • Mid-Morning Snack: Hummus with carrot sticks.
  • Lunch: Turkey and cheese wrap with mixed greens.
  • Afternoon Snack: Apple slices with peanut butter.
  • Dinner: Beef stir-fry with bell peppers, broccoli, and brown rice.
  • Evening Snack: Casein protein shake.

Day 3:

  • Breakfast: Omelet with mushrooms, cheese, and whole grain toast.
  • Mid-Morning Snack: A banana and a handful of walnuts.
  • Lunch: Tuna salad with mixed greens and olive oil dressing.
  • Afternoon Snack: Protein bar.
  • Dinner: Grilled shrimp with quinoa and green beans.
  • Evening Snack: Greek yogurt.

Supplementing Your Diet

While whole foods should be your primary source of nutrients, supplements like whey protein, BCAAs, and fish oil can be beneficial.

Variety is the Spice of Life

Don’t let your meal plan become boring. Experiment with different recipes and flavors to keep things exciting.

Listen to Your Body

Adjust portion sizes and meal frequency according to your hunger, fullness, and energy levels.

Cheat Meals

It’s okay to have a cheat meal once in a while. It can actually help keep you motivated and satisfied.

Workout Fuel

Pre-workout: A combination of protein and carbs. Post-workout: Protein-rich food or shake to aid muscle recovery.

Final Thoughts

Remember, consistency is key in both your diet and workout routine. It takes time and dedication to see results. Celebrate small victories and stay motivated. As Arnold Schwarzenegger says, “Strength does not come from winning. Your struggles develop your strengths.”

This meal plan serves as a general guideline. Adjustments may be necessary based on individual dietary needs, allergies, and specific fitness goals. It’s always a good idea to consult with a nutritionist or dietitian for personalized advice. Happy muscle building! ???????

Healthy Nutrition Means Healthy Wound Healing

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Wound healing depends upon a complex interplay of factors, from age and immune response, to nutrient supply.  One essential factor in wound healing is healthy nutrition. In this article we will explore what healthy nutrition is, the nutrition challenges in the older population, how nutrition affects wound healing, and how nurses can promote healthy nutrition in their patients.

What Is Healthy Nutrition?

According to the Centers For Disease Control and Prevention (CDC), the Dietary Guidelines for Americans 2015–2020 include an eating plan that:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

The Dietary Guidelines are a good starting point for healthy nutrition. However, there are a few other components that comprise healthy nutrition. One is intake of insoluble fiber. According to the Journal of Nutrition, supplementing the diet with insoluble fiber, such as that found in cereal grains has been shown to improve insulin resistance and diabetes risk. The Journal of Nutrition also describes medium chain triglycerides (MCT) as a fundamental, and often missing, piece of healthy nutrition. This especially applies to the elderly population. Lastly, the CDC notes reduction in intake of sugar sweetened beverages (SSB) as an indispensable part of healthy nutrition. They write, “Adults and adolescents who smoke, don’t get enough sleep, don’t exercise much, eat fast food often and who do not eat fruit regularly are more likely to be frequent consumers of SSBs.”

healthy bowl

Nutrition Challenges In The Elderly Population

While achieving healthy nutrition can be a challenge for anyone, for the elderly population, it is especially relevant. According to the World Health Organization (WHO), “Older persons are particularly vulnerable to malnutrition. Moreover, attempts to provide them with adequate nutrition encounter many practical problems. First, their nutritional requirements are not well defined. Since both lean body mass and basal metabolic rate decline with age, an older person’s energy requirement per kilogram of body weight is also reduced.”

The WHO goes on to describe the changes in nutrient needs that occur with aging, as well as the need for ongoing review of nutrient intake in the elderly population. One factor is malnutrition, which is associated with increased risk of disease. Further, they write, “Dietary fat seems to be associated with cancer of the colon, pancreas and prostate.” Degenerative diseases such as cardiovascular and cerebrovascular disease, diabetes, osteoporosis and cancer, are also diet-affected. 

Of note, the WHO points out that, “Increasingly in the diet/disease debate, the role that micronutrients play in promoting health and preventing noncommunicable disease is receiving considerable attention. Micronutrient deficiencies are often common in elderly people due to a number of factors such as their reduced food intake and a lack of variety in the foods they eat.”

In a panel discussion of the Nutrition Society, the Society’s President, Professor Philip C. Calder, Professor of Nutritional Immunology, University of Southampton, discussed age-related immunological decline and the immune response in the elderly population and that maintaining healthy immune response can be achieved through improving the intake of several nutrients including iron, zinc and vitamin E.

How Nutrition Healing Affects Wound Healing

For the elderly population, wound healing is a constant challenge. Successful wound healing involves many factors, but one crucial one in healthy nutrition. According to WoundResearch.com, “The role of nutrition in wound healing may be overlooked in the wound care patient. Like the specialty, it is often multifaceted, with many nutritional components playing a variety of roles in the wound healing process. Suboptimal nutrition can alter immune function, collagen synthesis, and wound tensile strength, all of which are essential in the wound healing process.”

The wound healing process depends on three nutritional factors. First, an increased energy demand. As the WoundResearch.com points out, “Caloric needs during wound healing are estimated at 30-35 kcal/kg,15 or up to 40 kcal/kg if the patient is underweight, but may need to be individualized based on age, comorbidities, body weight, activity level, stage of the healing process, and  the severity, size, and number of wounds.”

The second factor is fluid intake. In wound healing fluid functions to maintain skin turgor and promote tissue perfusion and oxygenation. Water also serves as a diluent for glucose, waste removal, and micronutrients.

The third factor is micronutrient intake. Amino acids such as arginine and glutamate have been indicated to be important in the wound healing process. Moreover, vitamins such as A, C, and D have been shown to be beneficial in wound healing regardless of deficiency status, with deficiency showing impairment in wound closure. Minerals are also fundamental to wound healing, as zinc, selenium, and iron have been postulated as beneficial in wound healing.

Steps To Better Nutrition

Knowing that healthy nutrition improves wound healing empowers nurses to take active steps in improving the nutrition status of their patients. A basic starting point is to ensure adequate intake of foods rich in B12, magnesium and vitamins A, C and D. Further, the focus should be on high-fiber foods, leafy green vegetables, whole grains, and low-fat or nonfat milk and milk products. To prevent dehydration, the elderly should drink small amounts of fluids throughout the day, consuming at least 1.7 liters of fluid every 24 hours.

According to the Academy of Nutrition and Dietetics, “Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.”

Lastly, according to Tandurust.com, increasing appetite can be achieved through the following steps,

  • Making a habit of eating meals at fixed time every day
  • Eating small meals frequently 
  • Eating together, which makes the atmosphere is pleasant and social
  • Eating sweet and fiber foods, which can increase fullness for a longer period of time, in moderate amounts
  • Avoid drinking tea and coffee frequently as this may reduce appetite

Parmesan Roasted Green Beans Recipe

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I love Roasted Green Beans a lot because boiled or mushy green beans don’t have great taste (in my opinion though). It adds more value and taste as a side to a dish like wrapped in bacon or Rosemary and Lemon Roasted Chicken. Well, parmesan roasted green beans come out tender, crisp and delicious and that’s what I like most in the roasted green beans. 

Also, Asparagus could be an alternative choice if you don’t prefer green beans in your dish. 

However, parmesan roasted green beans are one of my favorites and an easy side dish. You can add a little bit crushed red pepper to add extra flavor to the dish while seasoning them in your own way. Also, you can keep the Parmesan dairy-free by leaving the Parmesan off as well. 

And, I would suggest to use two baking sheets if you have any plan to make double the recipe. Make sure you serve them right after the oven to get the best taste of the recipe. And you can make this wonderful delicious recipe on the stovetop grill pan if you are not fortunate enough of having an oven. 

Parmesan Roasted Green Beans Recipe

How To Make Parmesan Roasted Green Beans? (Step-by-Step) 

Ingredients: 

  • ¼ tsp garlic powder 
  • 2 tsp olive oil 
  • 11/2 tbsp shredded Parmesan 
  • 12 ounces of dry, trimmed green beans. 
  • Fresh cracked pepper to taste 
  • Kosher salt 
  • Other Extra Ingredients: (If you wish to add them in the recipe) 
  • Mince garlic 
  • Sliced almonds 
  • Dried herbs 
  • Fresh pepper 
  • Butter 
  • Balsamic vinegar 
  • Shaved parmesan cheese 

Directions 

  • Prepare your oven first and preheat it to 425°F. Also, using a baking sheet with aluminum can make the cleaning easier. 
  • On the baking sheet – lay all of your green beans and drizzle oil on them. You can also season them with garlic powder, pepper and salt and toss to coat them evenly. 
  • Make sure you have used all the surface spaces of that sheet to spread them on it. It would help you to lay the green beans flat on the oven’s lower third section 
  • Now, this process should take up to 10 minutes, then make a shake to the pan to turn them. And again, bake for additional 5 minutes. That’ it. 
  • And now, you are ready to remove it from the oven and you need to sprinkle them with grated cheese for sure. 

Popular Frequently Asked Questions (FAQ’s) 

Question: Can I cook them on the grill in a grill pan? Would like to serve with the bruschetta chicken recipe. 

Answer: I don’t see why not & bruschetta chicken is an ideal recipe along with this roasted green beans. 

Question: Is it okay if I make mushroom alongside the green beans? Or, would they require a different temps/cook times? 

Answer: I think if the mushrooms were whole then, there shouldn’t have any problem (though I’m not 100% sure about it) 

Question: Can I use frozen green beans for this? 

Answer: Though it is quite exquisite, yes you can, as a matter of fact. 

Question: Can we make it along with Asparagus? 

Answer: Actually, this is how I make Asparagus, & to add a little kick, I like to use Cajun Seasoning. Though the Parm works well too. 

I hope, you have now a good idea on roasting green beans, right? Make the recipe and enjoy with your family. This could be a great dish idea for friends sleep over (I personally love it). To make the roasted green beans extra delicious, try adding other-optional ingredient I have mentioned above. Best of luck with the very tasty, delicious, a great side dish idea- roasted green beans.

Cacao Nibs-Banana Nicecream Bowl Recipe

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This summer I gave myself  the gift of exploring + getting creative with new fruit mixes and let me tell ya it’s been a lot of fun!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

One of the things I love the most about smoothies, is that I can get a good punch of fiber, protein, healthy fats and cabohydrates- but why exactly is it important to add these to our diet?

Fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Protein— is an important component of every cell in the body. Your body uses protein to build and repair tissues. It also makes enzymes, hormones, and other essential body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Carbohydrates— play a number of important roles in your body. They are readily stored in your muscles for energy and they enable most of the protein you consume to be used for tissue synthesis (such as muscle building) rather than fuel.

Monounsaturated fats— are healthy fats found in olive oil, avocados and certain nuts. In fact, the evidence shows that monounsaturated fats have a number of health benefits. They can help with weight loss, reduce the risk of heart disease and decrease inflammation.

Check out the recipe below.

Ingredients:
• 3 Frozen super ripe bananas
• A lil organic vanilla extract
• 1 tbs of Cacao nibs
• A splash  of milk of your choice (I used low fat oat milk from @oatly) 

Toppings:
• Blueberries
• Shredded coconut
• Edible flowers from the Union Square Green Market

But you can top it with whatever makes your soul happy!

Instructions:
Throw frozen bananas into a blender or food processor—add vanilla extract, cacao nibs and 2-4 tbsp milk of choice for smoother blending and blend until you achieve a soft-serve texture. You can serve immediately, or transfer to a container and freeze an additional 30 minutes.

Isn’t amazing how you can benefit from nourishing your body & soul with healthy foods you actually enjoy? plus! smoothie bowls are sexy♡ Share with me below what you think of this recipe!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

Avocado -Dates Smoothie Recipe

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Cravings are normal. Just because you get hungry throughout the day doesn’t mean that you are unhealthy. In fact, eating small snacks in between meals has been known to improve overall health, boost mental focus, and give you the energy you need to keep going. The trick is to choose healthy snack options that are chock-full of nutrients. This avocado smoothie is a great example of a quick, hearty snack that will keep you full and even limit your urge for junky types of foods.

Ready in 10 minutes

Serves 2 people

Avocado -Dates Smoothie

Ingredients

  • 4  avocados 
  • 12 medium-sized dates (pitted)
  • ½  cup of coconut water
  • 1  cup of almond milk
  • 2  teaspoons of chia seeds
  • 2 scoops of collagen powder

Preparation

  1. Cut both avocados in half, removing the pits. Scoop avocado out of the skins and put into a medium-sized blender
  2. If needed, remove pits from the dates and place dates into blender
  3. Put coconut water, almond milk, and collagen powder into blender
  4. Blend ingredients until consistency is smooth
  5. Pour mixture into two glasses and sprinkle chia seeds over the top of each
  6. Enjoy

This smoothie is creamy in texture and light on the palate. A perfect early morning or mid-afternoon snack. The three main ingredients are guaranteed to aid in your overall health and daily intake of fiber. 

Benefits of avocado: They are cholesterol-free and contain nearly 20 vitamins and minerals, including potassium and C vitamins. Just one avocado provides eight percent of the suggested intake for fiber and is full of the heart-healthy kind of fats. Ideal for reducing cholesterol, blood pressure, and inflammation.

Benefits of dates: Dates are known for their high fiber content and aid with regulating the digestive system. They also contain many antioxidants which are great for the heart. If you need to strengthen your bones or improve blood sugar, add extra dates to this smoothie recipe!Benefits of collagen: Consuming collagen has become popular over recent years due to its improvement of skin and bone health. It is a protein that our body produces naturally but over time, this slows down. Including collagen supplements in food or drink recipes can enhance skin health such as elasticity, moisture, and texture.

Chocolate Oat – Chia Pudding Recipe

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I’m excited to share one of my newest and current favorite recipe to calm my nighttime sugar cravings.

Before we get started, I want to encourage you to look at the foods, deficits, and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really, they’re important messages meant to help you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

Here I’m sharing 8 causes of cravings!

1. LACK OF PRIMARY FOOD: Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little, or the wrong kind), being bored, stressed, uninspired by your job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food.

2. WATER: Lack of water can send the message that you’re thirsty and on the verge of dehydration. Dehydration can manifest as hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well-balanced.

3. YIN-YANG IMBALANCE: Certain foods have more yin qualities (expansive), while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang). Eating too many raw foods (yin) may cause cravings for extremely cooked (dehydrated) foods or vise versa.

4. INSIDE COMING OUT: Often times, cravings come from foods we’ve recently eaten, foods eaten by our ancestors, or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one’s ancestral or childhood foods.

5. SEASONAL. Often the body craves foods that balance the elements of the season. In the spring, people crave detoxifying foods like leafy greens and citrus foods. In the summer, people crave cooling foods like fruit, raw foods, and ice cream, and in the fall people crave grounding foods like squash, onions, and nuts. During winter, many crave hot and heat-producing foods like meat, oil, and fat. Cravings can also be associated with the holidays, for foods like turkey, eggnog, and sweets.

6. LACK OF NUTRIENTS: If the body has inadequate nutrients, you’ll have odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine.

7. HORMONAL: When women experience menstruation, pregnancy, or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

8. DE-EVOLUTION’: When things are going extremely well in your life, sometimes self-sabotage happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

Here’s what you need to make this super easy and delicious recipe!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

RECIPE

Serves: 4
Total Time: 10 min.

Ingredients:
• 3/4 cup rolled oats
• 1/3 cup pure maple syrup
• 2 1/4 cups oat milk or other milk
• 1/4 cup cocoa powder
• Chia seeds to taste (this time I added 1 big tbs- P.S. I’m a chia seeds lover)

Instructions:
1. Place all the ingredients in a blender and blend for one minute. I like to gradually work my way up to high during the first 30 seconds of the blend, then continue on high for another 30 seconds.

2. Transfer the mixture to a small saucepan. Heat over medium, whisking constantly, until it starts to thicken (about 2 minutes). Continue to heat the pudding over medium heat for 3 more minutes, whisking constantly.

3. The pudding will be thick enough to eat right away, but you can refrigerate it for about an hour to enjoy a chilled pudding. The leftovers can be stored in an airtight container in the refrigerator for a few days.

This recipe works great as pre/post workout or a simple quick breakfast! Just add some nice sliced strawberries or mixed fruits and voila!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

I would love to know what are your thoughts| comments about the root of your cravings. Share with me below⇣

Footnotes- Institute for integrative nutrition

GREENY-GREEN ALOE VERA DETOX SMOOTHIE RECIPE

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Photo by Kayleen Mesa
Follow on Instagram @dearpeachesandgrace

During the summer time I got to explore and play with some of my favorite foods! Aloe Vera vera happens to be one of them, not only because of its great digestive benefits, but also because since I was a kid this was my #1 natural remedy to treat sunburns, acne and dry skin.

Aloe vera may help decrease irritation in the stomach and intestines. The juice may also help people with irritable bowel syndrome (IBS) and other inflammatory disorders of the intestines.

Follow this simple and healthy recipe for making an easy green apple smoothie, with lots of spinach, healthy fats, fiber, refreshing green apple and of course aloe vera!

BENEFITS

• Boosts immune function
• Powerful anti-inflammatory
• Great for skin health
• Accelerates recovery after exercise
• Potent antioxidant
• Reduces high blood pressure
• Alleviates joint and muscle pain
• Boosts physical endurance
• Stabilizes blood sugar in diabetics
• Helps lower high cholesterol
• Excellent for digestion, and been shown to alleviate and even cure acid reflux, ulcers, and eliminates constipation
• Anti-cancerous


RECIPE

Serves: 1 
Total Time: 5 minutes

Ingredients:
• 1 Frozen banana
• 1/2 Lime
• 1 cup Spinach
• 1 medium aloe vera leaf, filleted (approximately 1/2 cup)
• 1 scoop of collagen peptides (I like to add these to my smoothies for an extra collagen recharge!)
• 1/2 Green apple
• 1/2 Cucumber
• Chia Seeds (to taste)

Instructions:
Combine all of the ingredients in a blender and blend until smooth.

I hope you enjoy this recipe! and remember – this is not about what works well for others, its about what works well for YOU. Be sure to keep bio-individuality in mind and have fun experimenting.

Photo by Kayleen Mesa
Follow on Instagram @dearpeachesandgrace

Healthy Peanut Buttery Protein Protein Bars Recipe

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Ingredients

  • Coconut Oil Cooking Spray
  • 2/3 cup Uncooked Quick-Cooking Oats
  • 1/3 cup Buckwheat Flour
  • 1/4 cup Ground Chia Seeds
  • 1/4 cup Chopped Walnuts
  • 1/2  teaspoon Ground Cinnamon
  • 2 Medium, Mashed Bananas
  • 1/4 cup Creamy. Low-Sodium Peanut Butter
  • 15 drops Chocolate-Flavored Liquid Stevia Sweetener
  • 2 teaspoons Stevia Sweetener  or 4 packets Stevia Sweetener (organic or natural)

Directions

Preheat oven to 350°F. Lightly spray a 13 by 9 by 2 – inch baking pan with cooking spray. In a small bowl, stir together the oats, flour, chia seeds, walnuts, and cinnamon. In a medium bowl, stir together the banana, peanut butter, chocolate-flavored liquid stevia sweetener, and stevia sweetener. Pour the flour mixture into the bowl, stirring until the mixture is moistened and flour is not visible. Spread the mixture into the baking pan. Bake for 12 to 17 minutes (or until a toothpick inserted into the center comes out clean). Cool for 20 to 30 minutes before cutting into 6 bars.

Nutritional Information

Calories: 220; Total Fat: 11.5g (Saturated: 1.5g, Trans: 0g, Polyunsaturated: 5.5g, Monounsaturated: 4g); Cholesterol: 0mg; Sodium: 24mg; Total Carbohydrate: 25g (Dietary Fiber: 6g, Sugars: 5g, Added Sugars: 1g); Protein: 7g

peanut butter on cutting board

Reference

American Heart Association. (2019). Peanut Butter Banana Protein Bars. Retrieved from https://recipes.heart.org/en/recipes/peanut-butter-banana-protein-bars

QUICK OAT + BANANA SOFT COOKIES

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banana soft cookies with a dog in the background
Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

So! So! So! Yummyy!!

One thing about me is that I’m all about MAXIMIZING time. I’m not much of a recipe creator. I Personally feel best just eating simple meals, but I know not everyone is the same so it always goes back to playing and exploring to find what works best for you. The biggest purpose of my content is to inspire you and encourage you to try new things!

These delicous and easy soft cookies are the perfect move for a quick breakfast or pre/post workout snack!

I LOVE oats, not only do they lower your cholesterol levels which in turn helps you prevent developing heart disease or diabetes, but they also energize you with good carbs and nutrients to keep you going for longer during the day.

Those nutrients include manganese, good for bone production and skin integrity as well as magnesium – important for energy production to make you feel more awake.

Same with bananas “the favourite fruit among athletes”not only because they contain a decent amount of good carbs but for being the big players in the potassium game.

Potassium is a very important nutrient for avoiding fatigue and muscle cramps. Pretty good if you’ve got a hard day ahead of you.

RECIPE

Serves: 7-8
Total Time: 30 min.

Ingredients:
• 3 mashed bananas
• 135g Oats
• 2 tsp pure vanilla extract
• 20g Grated coconut
• Tbsp of chia seeds
• Tbsp of organic cacao powder
• Cacao nibs to taste
• Pinch of salt

Instructions:
1. Preheat oven to 350 degrees F (175 degrees C). Line a baking pan with parchment paper and set aside.

2. In a small bowl mix mashes bananas and the rest of ingredients until evenly distributed.

3. Roll 2-3 TBS (depending on how large you like your cookies) of mix at a time into balls and place them evenly spaced on your prepared cookie sheets. (alternately, use a small cookie scoop to make your cookies)!

4. Bake in preheated oven for approximately 18-20 minutes. Take them out when they are just BARELY starting to turn brown.

5. Let them sit on the baking pan for 2 minutes before removing to cooling rack.

I hope you enjoy this fun and easy recipe!! I’d love to know what’s your favorite quick breakfast meal. Share with me on the comments below⇣

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace

5 REASONS WHY YOU SHOULD EAT BREAKFAST

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Starting the day with a nutritious meal is essential for our health and weight management, but not having it at all might not be the best option.

Having breakfast in the morning comes with amazing health benefits. That includes promoting psychological health, energizing the body, supporting cardiovascular health, promoting weight loss, support a healthy eyesight, controlling appetite, boosting immune system, maintaining cholesterol levels, and strengthening the bones.

Creating the habit of taking at least 10 minutes to make and eat some nutritious food in the morning before starting your day can be simple. Fresh fruits, oatmeal, low-fat greek yogurt, whole grain breads with low-fat cheese, or hard-boiled eggs are just some of the quick and nutritious breakfast options, which will not take much of your time, however it can make a great difference in your health, mood, and looks.

Choosing nutritious options for breakfast is vital for achieving optimal health. Protein, Fiber and Whole Grains make for a breakfast that will keep you energized and sharp throughout the day.

Protein in the morning will jump-start your metabolism and make you feel fuller longer helping to avoid those mid morning temptations and cravings.

Fiber from fruits, vegetables and whole grains are essential for digestion. It’s recommended that men should consume 38 grams per day, and women should get 25 grams, including soluble and insoluble fiber. Three grams of soluble fiber in the diet can have cholesterol-lowering effects.

Many breakfasts are full of carbohydrates, so this is the perfect opportunity to make those whole-grain choices. Whole grains are rich in the B vitamins thiamine, riboflavin and niacin, which provide energy.  To keep you marching through your day.

5 REASONS WHY YOU SHOULD EAT BREAKFAST

1. Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day.

2. A morning meal helps energize your body, keeping you active and productive until lunch.

3. A nutritious breakfast reduces risk for overeating and cravings later in the day.

4. Eating breakfast has been associated with a lower incidence of heart disease.

5. A morning meal is necessary not only for your body but for the brain as well. Eating a nutritiousbreakfast helps improve your concentration and productivity.

BREAKFAST AÇAI BOWL RECIPE

Serves: 1 
Total Time: 15 minutes

Ingredients:
• Açai Purée
• Strawberries
• Blueberries
• Chopped Red Apple
• Chopped Banana
• Pistachio Butter
• Almond Butter
• Honey (optional)
• Granola (optional)

Instructions:
1. Prepare acai purée: In a blender, add banana, acai pulp, strawberries, blueberries and a splash of milk of your preference. For this recipe, I used almond Milk.
(TIP: Add to blender in that order as adding softer ingredients first makes it easier on your blender blades.) Blend on low until larger chunks are broken down, then gradually increase speed, adding a splash of milk at a time, and stopping to scrape down sides of blender if needed. When ingredients have mostly come together and all of milk has been added, blend on high for 15 to 20 seconds more.

2. Add toppings: Pour acai purée into a bowl and arrange toppings- banana, red apples, almond butter, pistachio butter Sprinkle with granola and drizzle with honey (if using).

I hope this simple and super delcious recipe inspires you start the day with a mindful approach to make better decisions! and remember- health is a journey, not a destination. By taking small steps that feel easy, you’ll be more successful over time. Trust your instincts and know that each change you make has a tremendous impact on your present and your future.

Photo by Kayleen Mesa.
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