The Power of Food and Nutrition | Fuel Your Body With Nutrients

Day 1: Berry Blast

Berries: Packed with antioxidants, berries help protect your cells from damage, boost your immune system, and may reduce the risk of chronic diseases like heart disease and cancer. Popular choices include blueberries, strawberries, raspberries, and blackberries.

Breakfast: Berry and Spinach Smoothie

Ingredients:

• Handful of mixed berries (e.g., strawberries, blueberries, raspberries)
• Cup of spinach
• Banana
• Scoop of protein powder (optional)
• Milk or plant-based milk
• Ice

Instructions:

• Combine all ingredients in a blender and blend until smooth.
• Pour into a glass and enjoy.

Lunch: Grilled Chicken Salad with Mixed Greens and Berries

Ingredients:

• Grilled chicken breast
• Mixed greens (e.g., spinach, arugula, romaine lettuce)
• Berries (e.g., strawberries, blueberries)
• Cherry tomatoes
• Cucumbers
• Red onion
• Lemon-tahini dressing

Instructions:

• Combine the mixed greens, berries, cherry tomatoes, cucumbers, and red onion in a bowl.
• Top with grilled chicken and drizzle with lemon-tahini dressing.

Dinner: Salmon with Roasted Asparagus and a side of brown rice

Ingredients:

• Salmon fillet
• Asparagus spears
• Olive oil
• Salt and pepper
• Brown rice

Instructions:

• Preheat oven to 400°F (200°C).
• Drizzle asparagus spears with olive oil, salt, and pepper.
• Roast for 15-20 minutes, or until tender-crisp.
• Cook brown rice according to package instructions.
• Season salmon fillet with salt and pepper.
• Grill or pan-sear salmon until cooked through.
• Serve salmon with roasted asparagus and brown rice.

This meal plan provides a balanced combination of protein, carbohydrates, and healthy fats, while also incorporating a variety of fruits and vegetables. It's a delicious and nutritious way to start your week and fuel your body with essential nutrients.