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Balanced Eating for Every Meal of the Day

Updated: Mar 10, 2023

Eating a healthy diet is an important part of leading a healthy lifestyle. We are here to provide you with delicious, nutritious meal ideas for each time of the day. By incorporating these healthy meals into your daily diet, you can be sure to get the vitamins and minerals your body needs to function optimally. So, let's get cooking!

Breakfast – The Most Important Meal of the Day

Photo by Alisha Hieb on Unsplash

Overnight Oats: Overnight oats are a great option for busy mornings as they only take a few minutes to prepare. Simply combine rolled oats, chia seeds, your favorite nut butter, and your favorite liquid (like almond or coconut milk). Then, top with your favorite fresh or dried fruits and nuts. This is a great way to get a healthy breakfast without having to cook anything.

Eggs and Veggies: Eggs are a great source of protein, while the veggies provide essential vitamins and minerals. Try sautéing spinach, mushrooms, and bell peppers with some olive oil and garlic. Then, add in some scrambled eggs and season with salt and pepper. Serve with some toast for more carbs and you’ve got a delicious and healthy breakfast.

Smoothie Bowl: Smoothie bowls are a great way to get a nutritious breakfast in no time. Just blend some frozen fruit with your favorite nut milk and pour it into a bowl. Then, top with nuts, seeds, granola, and fresh fruit for a healthy and filling breakfast bowl.

Lunch – Fuel Your Day

Picture of a salad
Photo by Louis Hansel on Unsplash

A healthy lunch is essential to sustaining your energy levels throughout the day. Here are some healthy lunch ideas to help you stay energized and focused:

Salad Bowl: Salads are a great way to get lots of veggies into your diet. Start with a base of dark leafy greens, then add in some grilled chicken, roasted sweet potatoes, and quinoa. Top with your favorite dressing and some nuts or seeds for a delicious and nutritious lunch.

Sandwich: Sandwiches are a classic lunch option. Choose whole grain bread or a wrap and fill it with lean protein like turkey or chicken, some vegetables, and some hummus or avocado for some healthy fats.

Soup and Salad: Soup and salad is a great combination for lunch. Start with a base of veggies and some lean protein like chicken or turkey, then add in some broth and seasonings. Serve with a side salad for extra veggies and you’ve got a delicious and healthy lunch.

Dinner - The Perfect Ending to Your Day

Picture of cooked fish
Photo by Shameel Mukkath on Pexels

Dinner is the perfect time to get creative with your cooking. Here are some healthy dinner ideas to help you end your day on the right note:

Stir Fry: Stir fry is a great way to get a lot of veggies into your diet. Start with a base of brown rice, then add in your favorite vegetables and some lean protein like chicken or shrimp. Stir fry everything together in a pan with some olive oil and season with your favorite spices.

Fish and Veggies: Fish is a great source of lean protein and healthy fats. Try grilling some salmon and serving it with roasted vegetables or a side salad.

Veggie Burger: Veggie burgers are a great option for a healthy dinner. Look for brands that are made with whole grain buns and are packed with veggies and legumes. Serve with some sweet potato fries for a delicious and nutritious meal.

The above meals are just a few of the many options you have when it comes to cooking a nutritious meal. Are you looking for more inspiration for meal ideas? Check out our Basic Nutrition Guidelines flyer!

Chronic Conditions and Nutrition

If you have a chronic condition, a carefully planned diet can make a huge difference. With certain diseases, what you eat may reduce some symptoms. In other cases, diet can improve health. Although your diet might differ depending on your condition and lifestyle, there are three healthy eating plan tips that will work for diabetes, heart health, cancer prevention and weight management:

  • Eat meals and snacks regularly (at planned times).

  • Eat about the same amount of food at each meal or snack.

  • Choose healthful foods to support a healthy weight and heart.

We Can Help You

Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. We also have health coaches available that can help you explore different dietary choices.



Contact the Tria Health Help Desk at 1.888.799.8742


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