3-2-1 Eat! is a nutrient dense, non-calorie counting approach to eating healthy!

It starts with eating 3 meals, 2 healthy snacks and a recovery snack if you exercise. People who eat several mini-meals/snacks during the day are better able to control their appetite and weight. Eating healthy doesn't have to be complex and time consuming.
Here is a simple menu where each meal/snack can be prepared in around 5 minutes or less. You have 30 minutes to dedicate to your nutritional health each day, don't you?

 
 

Breakfast:
 

Mexican Egg Tacos
 
Mexican Egg Tacos
Prepare by scrambling an egg. While the egg is cooking heat a whole grain tortilla or two and spread with refried beans. Top with scrambled eggs, salsa (shredded natural cheese and avocado, optional). Nom, Nom, Nom...

 

Healthy Snack: 
 

Banana & Trail Mix Boats
 
Banana Slices and Trail mix
Slice a banana in half then lengthwise. Top with a small handful of trail mix-maybe leave a little on the side for extra munching fun!

 

Lunch:
 

Mini-Margherita Pizzas with Mixed Green Salad & Balsamic Vinaigrette
 
Mini Magherita Pizzas
Take a whole grain English muffin and pull apart. On each half place 2-3 fresh basil leaves, a slice of fresh mozzarella cheese (or shredded), and a tomato slice. Place in a preheated broiler or toaster oven for about 3 minutes. On the side, serve mixed greens with a drizzle of extra-virgin olive oil and balsamic vinegar. Season everything with salt and pepper. Enjoy!

 

Recovery Snack:
 

Blueberry Mango Protein Shake
 
Blueberry mango protein smoothie
Ingredients needed: 1 cup fresh blueberries, 1/2 cup frozen mango, 4 ounces 100% orange juice, 4 ounces Greek yogurt (plain), 1 scoop vanilla flavored protein powder-all natural. Directions: Toss all ingredients in the blender and process until smooth. Enjoy!

 

Dinner: 
 

Super Duper Shrimp Burritos
 
Super duper shrimp burritos
Ingredients needed: Shrimp ~16 ounce, pico de gallo (store bought), red cabbage, shredded thin (~2 cups), Whole grain tortillas (4 or 5)
Dressing ingredients: 2 T Honey, 1/2 tsp. chili powder, 1/2 tsp. cumin, 1/4 tsp. salt, 1/4 tsp. pepper, Juice of 2 limes
Directions: Whisk together dressing ingredients. Pour half over shrimp. Pour other half over shredded cabbage.
Grill shrimp or stirfry on the stovetop in a little olive oil. Warm tortilla then top with cabbage slaw, shrimp and pico de gallo. Roll like a burrito and enjoy!
 


Healthy Snack:
Banana Ice cream topped with Strawberries
Banana ice cream and strawberries
In advance, freeze 2 bananas cut in slices. Place the frozen banana pieces in a food processor and process for 1 minute. Scrape down and add yogurt. Process and scrape until mixture is smooth. Enjoy as is or add your favorite healthy toppings: berries, peaches, nuts, seeds, etc.