Over 300,000 deaths per year are caused by poor nutrition and a lack of physical activity, that’s nearly 822 people per day that die from diseases associated with poor diet! That’s an astounding figure and something we need to take very seriously. With so much information out there about how to eat healthy, exercise properly and live a happier and more fulfilled life, why are these numbers so high?

One reason may be that the information we receive can be confusing to sift through, some nutritionists tout three square meals a day, and others say you have to eat six times a day…instead of “square meals” we’re supposed to be eating meals shaped like pyramid’s, etc… There’s a lot to remember when all you want to do is grab a snack because your stomach is growling!

Many clients ask us what we typically eat in a day as an example of a healthy diet put into action. Below is a sample menu for what a typical day of healthy eating will look like, including one workout (either am or pm). It includes breakfast, lunch, dinner and two snacks. This can be revised to suit your personal preferences and schedules, and is merely meant to guide you in making healthy choices that can help you reach your weight-loss and/or healthy lifestyle goals.

AM BOOT CAMP WORKOUT: 5:30 a.m. to 6:30 a.m.

If you attend morning boot camp, you’re getting your metabolism revved up for the rest of the day, so you’re already doing something good for your body and waistline! You may prefer to have something easy on the stomach before you workout. A smoothie is a good option and you can drink half on your way to boot camp and the other half afterward. It’s also okay to go without, just make sure to drink a lot of water and eat immediately after your workout.

Berry-Good Smoothie:

Blend together 1 scoop whey-protein powder, ½ cup frozen strawberries, blueberries or raspberries (organic preferably) with 1/2 banana, ¼ cup of 1% milk and ice. Total approx 350 calories

For those of you who workout later in the day, eating breakfast jump-starts your metabolism and helps you to not overeat later in the day.

BREAKFAST: 6:00 a.m. to 8:00 a.m.

It may seem like a good diet trick to skip breakfast, but in the long-term it has been shown in numerous studies to contribute to obesity.

Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that eating breakfast every day was a weight control strategy for 78% of the people in the registry.

Start your day with a small meal comprised of a lean protein and a carbohydrate (slow-digesting carbs from fruit and/or whole-grains are best).

English Muffin with Egg and Fruit:

Toast a multi-grain English muffin (aim for over 3 grams of fiber and about 120 calories per muffin, Thomas muffins are great with 8 grams of fiber and 100 calories per muffin) and top with one slice low-fat cheese and one poached/fried egg (if fried, lightly coat pan with 1 tsp olive oil). Add an apple or orange to make it a complete meal. Total approx 315 calories.

Multi-Grain Oatmeal with Fruit and Milk:

Prepare I cup of oatmeal with low-fat milk, add small handful of raisins or dried cranberries and 1 chopped apple or banana as it cooks. Top with 2 tbsp unsalted chopped nuts (almonds, pecans or walnuts are best). Serve with I cup of milk or light latte. Total approx 320 calories.

Veggie Omelet:

Prepare two eggs with one egg white for a healthy ratio. Add ½ cup of spinach, broccoli, mushrooms, or another green veggie. Sprinkle with 1 tbsp of low fat cheese. Serve with salsa. Serve with 1 slice 100% whole-wheat bread or a medium apple. Total approx 400 calories.

MORNING SNACK: 9:00 a.m. to 11:00 a.m.

Eating snacks every 2-3 hours helps regulate blood sugar levels and prevents over eating later in the day. You may notice when you’ve eaten a healthy breakfast and snack on healthy, fiber-rich foods regularly, those pastries in your office meeting aren’t as tempting. Here are some snack options ranging from 150-200 calories:

* High-fiber English muffin 1 tbsp peanut butter
* ½ cup light cottage cheese with 1 cup fruit
* Low-fat yogurt cup with piece of fruit
* Small handful of dried fruits and nuts (about 2 tbsp of nuts, ¼ cup of dried fruit)
* Hard-boiled egg on 1 slice whole wheat toast
* Apple with 1.5 ounces low-fat cheese
* Baby carrots with 2 tbsp hummus
* Turkey Roll-ups: 2 slices lean turkey deli meat with 2 slices low-fat cheese

LUNCH: 12:00 p.m. to 2:00 p.m.

Bring a bagged lunch to work if you can, if not try to choose a lunch high in protein and healthy fat and low in sugar. This will keep your metabolism burning and help you feel good through the afternoon.

Whole Wheat Tortilla Wrap with Chicken and Avocado:

Combine 1 cup of cooked chicken, cubed with ¼ cup chunky salsa and ¼ cup light cheese. Add lettuce and several thin slices of avocado (as an option, sprinkle cilantro on top) and fold into one whole-wheat tortilla. Total calories, approx: 415 calories

Veggie Burger or Turkey Burger with Whole Wheat Bun (see Turkey burger recipe below):

Prepare burgers in advance or use a frozen burger (you can find at most local grocery stores, Trader Joes or Wild Oats), heat and top with lettuce, tomato and your choice of condiments (mustard, ketchup, bbq sauce) as an option you can add avocado or one slice of light cheese. Total calories, approx: 400 calories

Tuna Sandwich on Multi-Grain Bread:

Combine ½ 6 oz can of chunk-light tuna in water (drained) with 1/4 cup chopped celery (or apple), 11/2 tbsp light mayonnaise, 2 tsp chopped fresh chives and salt & pepper. Add avocado, tomato or lettuce as desired. Pile on 2 slices whole-wheat bread and serve with a piece of fruit. Total calories, approx: 400 calories

Big Salad:

Combine 2 cups chopped lettuce (dark green preferably) with 4 oz lean meat, 8 cherry tomatoes, ¼ cup beans, ½ cup of any other veggie or fruit you like cut into small bites, sprinkle 2 tbsp of sliced almonds, raisins or cheese. Opt for a light dressing and try to use only 2 tbsp (toss the salad around to distribute the dressing more evenly. Total calories, approx: 450 calories.

AFTERNOON SNACK: 4:00 p.m. to 6:00 p.m.

You may feel a slight lull in your energy levels as the day’s events take a toll on your system. What you don’t want to do is grab junk food for a quick fix. This is when you should charge up with a healthy snack that will keep you satiated through the remainder of the day until dinnertime. These snack options range from 150-200 calories:

* Small handful of dried fruits and nuts (about 2 tbsp of nuts, ¼ cup of dried fruit)
* Apple with 1.5 ounces low-fat cheese
* Baby carrots with 2 tbsp hummus
* Turkey Roll-ups: 2 slices lean turkey deli meat with 2 slices low-fat cheese
* Celery with nut butter: 2 celery stalks with 1 tbsp peanut butter or almond butter

PM BOOT CAMP WORKOUT: 5:45 p.m. to 6:45 p.m.

If you attend afternoon boot camp or workout later in the day, you may struggle with what to eat pre- or post-workout. A healthy snack will keep you on track with your diet and will help either give you energy for your workout or repair muscle tissues and replenish glycogen stores after your workout. So, depending on when you last ate, you should always try to incorporate a healthy snack either before or after your sweat session.

Dinner: 6:00 p.m. to 8:00 p.m.

This is your opportunity to give your body something healthy to digest for the next 10-12 hours as your body repairs as you sleep. Not getting enough sleep has been linked in numerous studies to obesity and health problems, so always try to get at least six hours a night and aim for eight.

Chicken, Steak or Tofu and Veggie Stir Fry:

4 tbsp low-sodium soy sauce or stir fry sauce

1 lb chicken, steak or tofu

1 tbsp minced garlic

2 tbsp honey

1/2 tsp red pepper flakes

4 tsp olive oil

4 cups sugar snap peas

3 cups mushrooms, sliced

1 cup chopped broccoli

4 cups cooked brown rice

To make the garlic stir-fry sauce, whisk together soy sauce, minced garlic, honey and red pepper flakes, set aside. Heat a large skillet over med-high heat with 2 tsp of olive oil. Add chicken, steak or tofu and cook thoroughly (cook times will vary per protein; you may want to reference a cookbook to ensure proper cook time). Add remaining 2 tsp oil to skillet, adding snap peas, mushrooms, broccoli and stir-fry about 3-4 minutes. Stir in sauce and let mixture cook about 1 more minute. Serve in bowls over 1/2 cup of brown rice. Serves four, at approx 450 calories per serving.

Salmon with Veggies and Quinoa:

Pan fry or bake one 4 oz salmon fillet on med-high heat. Cook until light pink in the center. Serve with 2 cups steamed vegetables and 1/2 cup of cooked quinoa (or other grain as preferred, brown rice or couscous work well. Serves one, at approx 400 calories. Increase servings as needed for additional diners.

Turkey Burgers with Salad:

Substituting ground turkey for ground beef saves about 200 calories, 7 grams of fat and 4 grams of saturated fat!

1 lb lean ground turkey breast (look for 97% lean)

2 tbsp Worcestershire sauce or soy sauce

1 clove garlic, minced

1/4 cup chopped onion

4 slices tomato

4 slices red onion

2 romaine lettuce leaves

4 tbsp ketchup

4 tbsp spicy mustard

4 whole-grain buns

To make burger patties, combine meat with minced garlic, Worcestershire sauce and onion. Add salt and pepper to taste, divide for four. Heat a large skillet over med-high heat with 2 tsp of olive oil. Pan fry burgers until middle is cooked through, about 5 minutes on each side. Top with tomato, lettuce, onion, mustard and ketchup and out between a toasted bun. Serve with small green salad, light dressing. Serves four at approx 300 calories per burger (with bun and toppings) and 100 calories for the salad.

If you followed this meal plan exactly, your total calorie intake for the day would be approx 1400-1600 depending on which options you chose. If your recommended calorie intake is higher than this (for men it usually will be), you can add a serving to each portion or add a post-dinner snack. This is only a general guideline and should be tailored to your individual needs.