This One-Day Healthy Eating Meal Plan Will Give Your Body the Refresh It Needs
Maybe you spent one too many weeknights trying new restaurants with your best friends or took a week-long getaway to a foodie haven. While there's absolutely nothing wrong with indulging once in a while, you might find yourself looking for a reset to help you feel more energized.
"Overindulging can disrupt your GI system and slow down your digestion," says Susan Albers, a psychologist at the Cleveland Clinic and the author of Hanger Management. "To rev your metabolism and feel fired up, feed your body right. It's about nourishing yourself mindfully."
That means meals packed with the nutrients you need to get your body back to feeling its best. Luckily, you can re-energize yourself in just one day with the help of this meal plan. In general, be sure to include a mix of protein, fiber, and vegetables to give your body the reboot it needs.
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Breakfast
"You can't beat some eggs and whole-grain toast to get yourself back on track," says Keri Gans, R.D.N. and author of The Small Change Diet. Eggs contain vitamin B12, which gives you energy. They're also rich in cysteine, an amino acid that helps your body produce glutathione, an antioxidant that becomes depleted when you drink alcohol, she says. Healthy whole-grain toast (note the difference between whole wheat and whole grain) is loaded with filling fiber, keeping you satiated all morning.
For an extra boost: Add a side of sliced banana for potassium, a mineral that helps regulate the levels of fluids in your system and enhances muscle strength, says Albers.
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Lunch
Opt for a salad with dark leafy greens (such as spinach or kale), which contain minerals like magnesium and calcium that many of us don't get enough of. Then add veggies along with muscle-building protein, like chicken or canned tuna, says Gans. If you're a plant-based eater, top your bowl with vitamin B–rich chickpeas for staying power. (One of these ultra-satisfying salads will do the trick.)
For an extra boost: Drink plenty of water at lunch and throughout the afternoon to stay hydrated, says Albers. Hydration is critical for energy.
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Dinner
Broiled salmon with roasted vegetables is an excellent choice for your last meal of the day. The produce gives you antioxidants and the fish supplies protein and healthy fats, says Gans. Or try pasta with shrimp and veggies sautéed with garlic and olive oil for the same benefits.
For an extra boost: Munch on an apple, a pear, or an orange for an after-dinner snack. These fruits are not only filled with vitamins and fiber but also have a high (that is, energizing) water content, says Albers.
