Healthy Eating

Meals a day for a healthy eating routine

Having a healthy eating routine is very simple, first you must eliminate the belief that eating healthy is synonymous with making strict diets, stop eating sweets and make great sacrifices. Eating well is simply eating in a balanced way avoiding foods with a high percentage of fat, exercising and staying active.

It is important that in your routine of feeding you have defined schedules and you distribute the consumption of foods in all the day. Prolonged fasting will deteriorate your body and make your metabolism slower, which will result in weight gain.

Advantages of eating 5 times a day

Distributing the food you eat during the day in 5 portions will allow you to feel satisfied and avoid filling up with junk food. It will also speed up your metabolism, which will help you lose weight, because the body will only take what it needs to function.

However, eating 5 times a day does not mean that at every opportunity you will choose large portions. You should split your calorie intake into 3 main meals: breakfast, lunch and dinner; and 2 secondary meals: a mid-morning and a snack.

Here’s an idea of a daily menu with recipes that you can prepare yourself, and that will make you discover healthy eating is delicious and easy.

Omelette with vegetables, a healthy and easy to prepare breakfast

Don’t forget that breakfast is one of the most important meals of the day, for this reason, make sure it is healthy and includes all nutritional groups. This recipe can be prepared in minutes and you can leave home with a good breakfast, take note:


  • 2 eggs
  • 1 red bell pepper, diced
  • Half an egg onion cut into cubes
  • 4 washed spinach leaves


In a bowl and helped by a fork, beat the eggs and salt and pepper to taste, then heat a skillet over medium heat and add a little butter to prevent your preparation from sticking. Pour in the beaten eggs and let them cook for about 2 minutes. When the mixture begins to bubble, add the vegetables to half of the omelet.

Help yourself with utensils and close your tortilla in half, turn it over and let it cook for 2 more minutes. Serve and serve with some delicious toast.

Sugar-free homemade oatmeal bar

Eating a snack between breakfast and lunch is the best way to control appetite and prevents us from eating in large quantities when, at last, we have a plate of food in front of us. However, mid-morning should not be too big, and the sandwich should be healthy, so we bring you this simple recipe to prepare at home a bar of oats that you can take to work to eat between meals.


  • 100 grams of boneless dates
  • 50 grams of almonds
  • 30 grams of grated coconut
  • 30 grams of oats in flakes

Start by removing the bone from the dates, then add them to the grinder with the other ingredients and grind until a sticky mace is created. If you see that the ingredients are not getting together, add water little by little until they get together.

Spread the mallet on a tray, preferably rectangular, and refrigerate for at least an hour, then take them out of the fridge and they will be ready to cut and taste. This preparation can be stored for up to a week outside the fridge or a little longer if you keep them in the refrigerator.

At lunch, an easy and healthy recipe

For lunch you can prepare a delicious shrimp dish with orange and honey sauce, a combination of sweet and citrus that you will love. You can accompany your silver with white rice or a portion of noodles.


  • 2 cloves garlic, chopped
  • 1 1/2 teaspoons soy sauce
  • 1/2 cup honey
  • Grated orange zest
  • 2 tablespoons orange juice
  • 1/2 teaspoon grated red pepper
  • 1 kilo of peeled and deveined shrimp
  • 1 cup cornstarch
  • 1/2 cup oil
  • Chives for garnish
  • Sesame seeds for decoration


In a bowl, start by preparing the sauce: add the garlic, soy sauce, honey, orange juice and zest and the zest of paprika and mix until combined. On the other hand, in another bowl, add the cornstarch and dip the shrimp until completely covered.

In a large skillet over medium-high heat, cook the breaded shrimp for 3 minutes on each side until golden brown and crisp. Remove them from the frying pan and let them drain the remaining oil on a plate without using absorbent paper.

In another skillet, add fried shrimp, pour sauce over shrimp, mix and cook over medium heat for 30 seconds to thicken sauce. Place a bed of noodles on the plate, add your shrimp and decorate with finely chopped chives and sesame seeds.

Pineapple and mango bowl for mid-afternoon

Bowls have become very popular in recent times, this container allows you to add different ingredients and make delicious preparations. By mid-afternoon, we recommend this bowl recipe with pineapple and mango smoothie, easy to prepare and very healthy.


  • 1 frozen banana
  • 1 cup frozen mango
  • 1 cup frozen pineapple
  • 1 glass of coconut milk or milk
  • Coconut, oatmeal and fresh fruit for decoration


Use the blender to mix all the ingredients and beat until you get a purée. Serve in the bowl and decorate with the coconut, oatmeal and fresh fruit of your choice and get ready to enjoy this treat.

Healthy Chicken Dinner Recipe

After a long day, you probably won’t feel like spending a lot of time in the kitchen, so with this recipe for sautéed chicken with paprika and mushrooms you can prepare it quickly and easily. In a few minutes you will have a balanced, healthy and light dinner.


2 chicken breasts
1 green bell pepper, julienned
200 grams of mushrooms
2 boiled potatoes
Fresh lettuce or salad

Start by marinating the chicken with a little oil, salt and pepper to taste, reserve it while, a frying pan with a little oil, sauté the peppers and mushrooms. Remove the vegetables from the heat and in the same frying pan sauté the chicken cut into pieces until golden brown.

You can accompany your preparation with a mixture of fresh lettuce and steamed potatoes.