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?



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!



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!



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.