How to Eat a Healthy Breakfast, Lunch & Dinner

Eating a healthy breakfast, lunch and dinner can go a long way in improving your overall well being. Your food choices can reduce your risk of illnesses such as heart disease, cancer and diabetes, as well as defend against depression. Eating healthy meals on a daily basis takes discipline, especially if you currently have sporadic eating patterns. The hardest part is getting started. Once you get a rhythm going, it will become second nature.


Step 1

Include dietary fiber with each meal. Fiber is a non-digestible substance that creates bulk in your stomach and helps fill you up. Choose foods such as fruits, vegetables, leafy greens, beans, whole grains and whole-grain products to get more dietary fiber. By adding fiber to your meals you will also lower your risk of diabetes, heart disease, diverticulitis and constipation, according to the Harvard School of Public Health.

Step 2

Add a portion of lean protein to your meals. Protein helps boost the body's immunity, promotes muscle recovery and it also helps stabilize your appetite. Choose protein sources like low-fat dairy products, chicken breasts, fish, lean beef, venison and bison.

Step 3

Prepare a healthy breakfast every morning. Whip up an egg white omelet with chopped up vegetables and whole wheat toast. Have a cup of low-fat yogurt with fruit and granola mixed in, if you are pressed for time.

Step 4

Eat a healthy sandwich for lunch. Have a sliced turkey breast sandwich on whole wheat bread with mustard. Add lettuce and tomato slices to boost the nutrient content and a side of a handful of baby carrots and celery sticks to add a little crunch to your lunch.

Step 5

Bake a salmon steak for dinner. Salmon is not only a good source of protein, but it also has omega-3 fats. Omega-3 fatty acids benefit the hearts of healthy people and those at high risk of cardiovascular disease, according to the American Heart Association. Add steamed broccoli or cauliflower to this meal and a baked yam to make it balanced.

Step 6

Make healthy choices when dining out. Look for menu items that are steamed, broiled or baked. Avoid breakfast, lunch and dinner options that are deep fried, pan fried, covered with cheese and smothered in butter. Use sauces, creams and dressings as sparingly as possible.



  • The meals mentioned are only examples. The important thing to remember is to make your meals balanced and get as many low-density foods as possible into every one. If you find yourself getting hungry in between your meals, snack on healthy foods such as popcorn, soy crisps, fruits, nuts, seeds and vegetables.


  • If you have diabetes, heart disease or any other chronic health condition, consult your doctor before changing your daily diet.

Photo Credits:

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or