How to Make Healthier Choices Throughout the Day

Here are some simple swaps you can make daily that will kickstart your weight loss goals and improve your overall health and wellness!

  1. Start your morning with a balanced breakfast. Instead of having just a bowl of cereal or a granola bar, choose something that will keep you fuller longer while providing nutritional value to your overall health.



1 whole egg, 2 egg whites (92g), ½ cup rolled oats, 16g peanut butter or almond butter (Total Macros:  25g C, 14g F, 23g P // 324 calories)

Oatmeal is a gluten free whole grain that contains a sufficient source of vitamins, minerals, fiber and ever antioxidants. It helps to keep blood sugar levels low and reduce the risk of heart disease. Eggs are a lean source of protein mixed with a carb source like oatmeal helps slow the digestion down and prevent insulin spikes. Almond butter is a good source of vitamin E and helps to lower cholesterol.


Protein Waffles or Pancakes: 1 whole egg, 1 tsp. baking powder, 34g Unico Nutrition protein powder (Discount Code: ‘SAMP20’ to save you money off the protein powder), sprinkle of cinnamon, and add water to consistency. You can top with 16g almond butter and 2 tbsp. of sugar free syrup. (Total Macros with Almond butter and syrup: 15g C, 13g F, 34g P // 285 Calories)


1 whole egg, 2 slices of Uncured Turkey Bacon, 28g shredded lite mozzarella cheese, 1 Whole Grain English Muffin. (24g C, 8g F, 23g P // 246 Calories)


  1. For lunch instead of grabbing a hoagie, frozen dinner, or a bag of chips, here’s some easy lunches to prepare the night before. By making these simple swaps you’ll have more energy throughout the day without experiencing sugar crashes.



3 cups of butter lettuce, ½ cucumber, 6 grape tomatoes, 1 radish, 1 oz avocado dressed with apple cider vinegar and 1 tsp. olive oil. As a protein to put on top you can use 3 oz of grilled chicken breast. (Total Macros with the Chicken Breast: 4g C, 12g F, 23g P // 315 calories)


Chicken Wrap: 1 FLAT OUT Flat bread, 3 oz chicken breast, 1 oz avocado, 1 laughing cow cheese wedge. (Total Macros: 20g C, 14g F, 32g P // 330 calories)


If you really don’t have time to make anything, Pure Protein brand of bars are macro friendly, taste good, and satisfy that sweet tooth. There is a good carb to protein to fat ratio to help keep insulin levels stable.


  1. For dinner instead of grabbing fast food or take out on your way home from work cook up a meal that will leave you feeling satisfied.



Zucchini pasta: 150g zucchini noodles, 28g shredded lite mozzarella cheese, 100g baked sweet potato, 3 oz baked Wild Alaskan Salmon (Total Macros: 25g C, 7g F, 29g P) Use a spiralizer to turn the zucchini into pasta, cook on a non stick pan on medium heat for about 4-5 minutes, then top with the cheese and cove the pan for about 20-30 seconds) Zucchini is a good source of Vitamin A, magnesium, folate, phosphorus, and more. It is a great source of fiber and only 26g calories per serving (150g).


Taco Salad: 2 cups of shredded lettuce, 3 oz 96% lean ground beef, 100g cooked white jasmine rice, 1 oz avocado, 33g Medium Salsa, 30g light sour cream (Total Macros: 32g C, 6g F, 22g P // 287 calories) Substitute going to Chipotle for a burrito and create your own Mexican bowl that you can enjoy almost any time of the day, This is definitely one of my go-to’s when I’m craving something savory.


As far as your health is concerned, do not stress about doing anything and everything all at once. If you want to be healthier, start with your diet. You will notice the biggest change almost immediately once you make the healthier swaps to your everyday diet. Your immune system will get stronger, you’ll have more energy throughout the day and you’ll be stripping off the fat in no time. I did provide breakfast, lunch, and dinner options for you but if you’re someone who is busy and need more guidance on how and what to eat, email: for a customized meal plan suit to fit you and your goals!



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