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Healthy Organic Meal Plans

by
author image Lau Hanly
Lau Hanly runs Fierce For Life, a nutrition and fitness company that helps young women start with healthy eating and smart training without overwhelming them. She has a certificate of nutrition, and provide individual coaching, standard fitness and nutrition programs, and group training.
Healthy Organic Meal Plans
Select foods that feature the USDA Organic symbol to guarantee quality. Photo Credit Jupiterimages/Polka Dot/Getty Images

Using organic food in your family's meals can have a range of benefits. The U.S. Department of Agriculture recognizes organic foods as those that reduce your exposure to pesticides, herbicides, antibiotics and genetically modified material. When shopping for organic foods, choose whole foods such as lean meats, eggs, fresh produce, legumes, grains, nuts and dairy since these are the healthiest options -- avoid highly refined or processed organic foods, as they often are no healthier for you than their nonorganic counterparts.

A Boost for Breakfast

To start the day off with a healthy breakfast, poach or scramble some organic free-range eggs, and serve them up with organic spinach, mushrooms and grilled tomato. This will provide a filling meal to start the day. If your family prefers a sweeter meal at breakfast time, boil some organic steel-cut oats in organic milk, drizzle with organic local honey and serve it with organic berries. This meal provides an energy boost and will keep you full for hours.

Lunch Options

The ChooseMyPlate.gov website recommends eating at least 8 ounces of seafood per week, so include fish at lunch or dinner. One tasty organic lunch option is to grill vegetarian farmed fish, like catfish or tilapia, that have been fed organically, in lemon juice and organic butter, then serve it up with a selection of your favorite grilled organic vegetables, mixed with organic feta or ricotta cheese. Alternately, stir-fry free-range organic chicken in organic coconut milk, with green beans, peppers and mushrooms. Serve it over organic brown rice for a hearty, healthy lunch that can be made in bulk in advance.

Protein-Packed Dinner

One option for a healthy, organic dinner is to whip up a big chili con carne: Choose lean organic ground beef, then mix with soaked organic kidney beans, organic canned tomatoes and nonirradiated herbs and spices. This protein-laden dish can also be made in advance and stored in the fridge or freezer for easy later use. Another option is gumbo made with organic chicken and sausage, organic rice or quinoa, and organic peppers, onions, herbs and spices.

Natural Snacks

Healthy organic snacks can be created from a wide variety of foods. Snack on organic fruits, preferably seasonal and locally sourced, adding some organic nut butter for a hit of healthy fats. You can make your own trail mix, combining organic nuts, seeds and dried fruit. Organic natural yogurt with shredded coconut and raw cacao makes a tasty snack, as does organic cheese and avocado on crackers or rice cakes.

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  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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