8 steps to spring clean your diet

Spring is here! (Though it might be 90 this weekend and I’m not looking forward to it.)

It’s a great time to make some changes in your diet. Instead of major overhauls, and an all-or-nothing approach, I’m a fan of small changes. I’m sharing 8 easy ways you can improve your diet, by adding some things (greens!) and removing others!

8 Steps to Spring Clean Your Diet

What would you add to the list? 

 


8 Steps to Spring Clean Your Diet!

the jennifer aniston smoothie

Jennifer Aniston Smoothie | anutritionisteats.com

…for real people.

Stars are just like us and they drink smoothies for breakfast. :)

Jennifer Aniston Smoothie | anutritionisteats.com

And we can drink the “Jennifer Aniston” smoothie for breakfast and be just like her. (Or something like that.) Her daily breakfast  is a nutrient-rich smoothie made out of berries, banana, chocolate almond milk and protein powder, maca powder, sprouted almonds and trace mineral drops. When I read about it, I was instantly intrigued and had to try it myself.

What makes her smoothie so great?  Let’s break it down:

Jennifer Aniston Smoothie | anutritionisteats.comberries (cherries and blueberries): full of antioxidants and vitamins.

chocolate almond milk: this was surprising to me. I won’t buy chocolate almond milk because it’s too high in sugar, so I would actually recommend swapping this out for regular milk or unsweetened vanilla almond milk – or a combination of both. (I ended up trying out a few different combinations of milk and water, but thought it was best with 1 cup of almond milk and 1 cup of 2% milk.)

vegan chocolate protein powder: I recommend using the protein powder that you have and/or like. If you don’t have chocolate, add a bit of unsweetened cocoa powder and a touch of stevia or honey. (I love the vega one line.)

maca powder: is one of those superfoods you find at the health food store and it’s been used for thousands of years in Incan cultures as a source of nourishment and healing. (Maca is a nutrient-dense packed with vitamins, plant sterols and many essential minerals that can increase staminia, boost libido and combat fatigue. From Navitas Naturals ) I don’t keep any at home (vega one actually has some in it already) and it’s certainly not necessary.

trace mineral drops: again…not necessary. I’m not sold on mineral drops being an integral part of a smoothie.

frozen banana: they make smoothies creamy and sweet. It’s always a good idea to have them in your freezer.

chocolate stevia: use stevia if you have it and like it (any flavor) or a small drizzle of honey if you don’t. (Or skip sweeteners completely!)

sprouted almonds: uhhh, what?! you might be thinking… but it’s really easy. Soak raw almonds in water overnight and add to the smoothie. Or, if you forget, simply add the almonds before blending. :)

Jennifer Aniston Smoothie | anutritionisteats.com

If you love berries and chocolate together, you’ll love this smoothie! It makes a great, nutritious breakfast – whether it makes us look like Jennifer Aniston or not!

Jennifer Aniston Smoothie
 
Prep time
Total time
 
Author:
Serves: 1 serving
Ingredients
  • 2 cups milk
  • 10 almonds
  • 1 cup frozen cherries or mixed berries
  • ¼ cup frozen blueberries
  • ½ frozen banana
  • 1 scoop chocolate protein powder
  • optional: maca powder, trace minerals, chocolate stevia
Instructions
  1. Place all ingredients in blender.
  2. Blend until smooth.
Notes
Be sure to use a protein powder you like!
Nutrition Information
Calories: 523 Fat: 19 grams Carbohydrates: 69 grams Sugar: 45 grams Fiber: 13 grams Protein: 29 grams

 

 

cottage cheese + hard-boiled egg toast

Cottage Cheese Sandwich | anutritionisteats.com

Any other cottage cheese fans out there?

I have to admit that I typically keep my cottage cheese-consumption pretty typical. You know, plain. Or with chunks of cantaloupe. Or applesauce. (Which was probably one of my first foods, I ate that combo as a baby!)

Cottage Cheese Sandwich | anutritionisteats.com

But today, in light of a cottage cheese conversation, I decided to step out and try something a little different. So I gave toast a protein boost with a scoop of cottage cheese and a hard-boiled egg. It sounds a little weird, right? But it makes sense.

Cottage Cheese Sandwich | anutritionisteats.com

And it works. It turns out that you can’t really go wrong with a hearty slice of bread topped with creamy cottage cheese, hard-boiled egg and sliced tomato. (Don’t forget a drizzle of olive oil, salt and pepper to finish things off!) I had my whole family try it out and though everyone was skeptical at first, we all loved it. Or, try swapping out the egg slices for avocado for a protein-boosted twist on avocado toast!

Cottage Cheese Sandwich | anutritionisteats.com

Why do I like cottage cheese?

  • It’s high in protein (fun fact: a 1/2 cup of cottage cheese has more than double the protein of an egg!)
  • It’s low in sugar
  • It tastes good AND it’s satisfying

A serving of cottage cheese is a great addition to any meal, or perfect for a snack. Try it topped with fresh fruit or go the savory route with cucumber, chopped tomatoes, a drizzle of olive oil and a sprinkle of salt & pepper. Find recipe ideas and ways to incorporate cottage cheese here.

And please, give this toast a chance!

This post is sponsored by Daisy Brand

healthy lunch ideas

Healthy Lunch Ideas | anutritionisteats.com

Do you love packing lunches as much as I do? (I’m kidding, that’s not a real question.)

I love cooking, but prepping lunches? Not one of my favorite things to do. And I get the feeling that those of you who pack lunches day in and day out get sick of it real quick as well. And it’s totally understandable – it takes a ton of planning, prepping and energy to pack lunches every day.

When I think of the goal of this little website of mine, it’s to provide simple, delicious and healthy inspiration to eat well. For kids, for adults and for everyone in between. With that in mind, these healthy lunch ideas are suitable for the entire family, and I kept them as easy as possible.

Healthy Lunch Ideas | anutritionisteats.com

Ideally, each lunch (and meal for that matter!) should consist of a protein, vegetable and whole-grain or starch component. The fruit and treat are optional, but may help you score good lunch cred! Portion size will depend on the size of the human. :)

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Protein | deli meat, cheese cubes, hard boiled eggs, edamame, beans, cottage cheese, greek yogurt, nut or sun butter, grilled or leftover meat, tuna or egg salad, smoothie (frozen in molds), meatballs, frittata, cheese quesadilla, grass-fed hot dogs

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Vegetables | carrot sticks, grape tomatoes, lettuce wraps, cucumber slices, roasted vegetables, red pepper strips, snap peas, coleslaw, sautéed zucchini, steamed broccoli, roasted cauliflower

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Fruits | berries, apple slices, orange segments, grapes, melon chunks, sliced kiwi, mango

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Whole-Grains (or Starch)| crackers, pasta, bread, popcorn, tortillas, pita bread, mini bagel, waffles, pancakes, english muffin, focaccia, cereal, baked oatmeal, cinnamon raisin bread, cubed sweet potato, roasted squash, mashed potatoes, potato pancakes, sweet potato fries

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Treats | fruit leather, whole-grain cookies, mini-muffins, trail mix, dried fruit, granola bars

Want More? I rounded up 225+ lunch box ideas here.

Dealing with Food Allergies? Healthy Alternatives for Food Allergies.

Helpful Products: these products might make packing lunch a little easier and a little more fun! The popsicle molds are great for filling and freezing with healthy smoothies (add some greens!) and the baking cups are helpful for keeping foods separate in bento-box style lunch containers.

Healthy Lunch Ideas | anutritionisteats.com

LunchBots Quad Container | Silicone Popsicle Molds | Silicone Baking Cups | Laptop Lunches Bento Buddies *affiliate links

What do YOU pack for lunch?