WHAT I EAT IN A DAY (healthy meal ideas)

What I Eat in a Day to Stay Lean & Get Clear Skin (healthy meal ideas)

Today’s post is all about what I eat in a typical day prepping for the big wedding day! My goal is to stay lean, tone up, and get a super clear, glowy complexion. So, I’ve made a few changes in my diet to achieve these goals. Hopefully, this will give you some healthy meal ideas to incorporate into your weekly meal prep routine.

What I’m Changing in My Diet…

First Dietary Change – I’m increasing my daily protein intake to help me achieve a more toned look. So, I’m including more protein smoothies and high protein meals into my routine. I’m swapping out grass-fed ground beef with leaner options, such as ground turkey or ground chicken. I’m also drinking grass-fed bone broth a few times per week not only for the skin benefits, but also because it contains 10g of protein per cup!

Second Dietary Change – Secondly, I’m including a lot more “skin friendly” foods into my weekly routine, especially focusing on more raw fruits and vegetables – particularly, salads, smoothies, and juices! I notice when I consume more raw fruits & vegetables on a daily basis, my complexion looks more even and my skin just comes alive! (see my glowing skin juice recipe below). I’ve always had problematic skin since puberty and have dealt with acne, acne scars, etc. so I have to work extra hard to achieve clear, glowy skin!

WHAT I EAT IN A DAY TO STAY LEAN & CLEAR SKIN

What I Eat in a Day – Healthy Meal Ideas

Keep in mind that I change up my diet on a weekly basis to ensure that I’m getting a variety of nutrients, but this will give you an idea of how I structure my days and some of the high protein, skin-friendly foods I’m currently enjoying. These healthy meal ideas are gluten free and dairy free.

Meal #1 – Eggs, Avocado, Turkey Sausage

I’ve been enjoying a high protein, lower carb breakfast lately. All of the healthy fats and proteins really feed my brain to power me through the morning hours, which is when I get most of my computer work done (i.e. editing videos, editing photos, writing blog posts, planning new recipes and videos, etc.). If I’m short on time, I’ll make myself a protein breakfast smoothie.

RECIPE –> I like to pair 2 pastured eggs with 1/2 of an avocado and 2 turkey sausage patties. Sausage Recipe Here (sub the beef with ground turkey).

MACROS FOR FULL BREAKFAST: 460 calories, 32g fat, 8g carbs, 6g fiber, 37g protein

Breakfast: Eggs, Avocado, Turkey Sausage

Recipe by Kayla ChandlerCourse: BreakfastDifficulty: Easy
Servings

1

servings
Prep time

5

minutes
Cooking time

5

minutes

If you prep the turkey sausage patties at the beginning of the week, this breakfast only takes about 10 minutes to make.

Ingredients

Directions

  • Prep the turkey sausage ahead of time to serve throughout the week.
  • Fry up 2 eggs.
  • Add the avocado, eggs, and sausage patties to a plate. Sprinkle sea salt & pepper over the eggs and avocado and ENJOY!

Meal #2 – Mango Chicken Salad + Glowy Skin Juice Recipe

For lunch, I had my Mango Chicken Salad with Cilantro Lime Dressing and one of my Glowy Skin Juice Recipes. This lunch of loaded with raw fruits and vegetables, which means lots of antioxidants and skin-friendly nutrients, especially Vitamin C. Vitamin C is essential is the production and formation of collagen! The salad can be meal prepped up to 3 days in advance. The juice is best consumed fresh or within the same day.

Mango Chicken Salad Recipe, Healthy Meal Ideas

PRINT MANGO CHICKEN SALAD RECIPE —> CLICK HERE

MACROS FOR SALAD: 500 calories, 24g fat, 31g carbs, 7g fiber, 22g sugar, 39g protein

GLOWY SKIN JUICE RECIPE —> 1 Cucumber, 1 Beet Bulb, 1-2 inches Ginger, 1 Lemon, 1/2 Bundle Parsley, 3-4 Carrot Stalks – Run through a Juicer or Blend with water & strain the liquid

MACROS FOR JUICE: 140 calories, 0g fat, 33g carbs, 16g sugar, 0g protein

Glowing Skin Juice Recipe, Healthy Meal Ideas

Afternoon Snack – Grain Free Protein Brownies

If y’all haven’t tried my grain free protein brownies yet, you’re definitely missing out! They’re fluffy and full of chocolate-y goodness!! They’re gluten free, grain free, and dairy free. I promise you these will satisfy your sweet tooth.

High Protein Snack Recipes, Healthy Meal Ideas

PRINT BROWNIE RECIPE —> CLICK HERE

MACROS FOR BROWNIES: 100 calories, 6g fat, 8.5g carbs, 1.5g fiber, 4.5g sugar, 4g protein

Meal #3 – Teriyaki Ground Turkey & Cauli-Rice Bowl

One of my favorite high protein meals I’ve been enjoying lately is this teriyaki ground turkey bowl. I recently shared it in on of my healthy meal preps, and I’ve been making it on repeat ever since – it’s THAT good!

PRINT TERIYAKI TURKEY RECIPE —> CLICK HERE

MACROS: 452 calories, 23g fat, 40g carbs, 12g fiber, 23g sugar, 24g protein

TERIYAKI TURKEY & CAULI-RICE BOWL, Healthy Meal Ideas

Looking for more Healthy Meal Ideas?

Below, I’ve listed some of my favorite meal plans with healthy breakfast, lunch, snack, and dinner options.

 

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