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Ask Levi: What Should I Eat Healthy Daily?

I try to give out plenty of recommendations on what to eat (What To Eat Before and After a Ride, Banana Smoothie Recipe, Cinnamon Raisin Oatmeal Recipe, etc.), but everyone wants to know more…

What to eat healthy daily? i was wonderin whats very healthy to eat for breakfast, lunch and dinner and also if you get a lil hungry in between what are some good snacks… the reason why i ask this is cause i’m tryin to work out my body. i am not fat one bit i’m fit i just wanna know what to eat to keep my body healthy.

Thanks,
Eating Erin

Hi Erin,

There are so many good foods out there I can’t list them all, but I’ll give you an idea of something I might eat on a typical day.

Breakfast

My two mainstays at breakfast time are oatmeal and whole wheat toast with natural peanut butter. Both are healthy choices that provide you with energy for the day. You can adjust proportions to your needs, but I typically have a huge bowl of oatmeal or two sandwiches, each loaded with a thick slab of peanut butter.

Another good option would be an omelet, which is a great way to get tons of nutrients from fresh eggs and veggies.

When I don’t need as many calories, I like to have a bowl of plain yogurt and fruit (such as strawberries, blueberries, and raspberries.)

To round out my breakfast, I may also have an orange, apple, or banana. If I don’t have one with breakfast, I’ll have one as a mid-morning snack. I may also have a handful of walnuts or almonds, too.

For a beverage, green tea.

(Occasionally I do skip breakfast, but that’s only if it interferes with training and racing.)

Lunch

One of my favorite lunches is a chicken sandwich. My usual consists of a sprouted grain bun with a few slices of chicken breast, then some sort of vegetable topping. My favorite add-ons are basil pesto and avocado slices, but you can also stick with lettuce, onions, green peppers, olives, and/or cheese.

If I was going out, I’d probably grab a $5 footlong from Subway; either turkey breast or sweet onion chicken teriyaki.

After lunch is another chance to snack on fresh fruit (apples, pears, peaches, etc.) and raw veggies such as carrot sticks and chunks of cauliflower (which won’t be as noticeable in your teeth as broccoli.)

Dinner

If I haven’t had one yet, it’s time for a large salad or vegetable stir-fry.

For the salad, we’re talking a large plate piled high with hearty lettuce, spinach, cucumber, carrots, mushrooms, cheddar cheese, and whatever else is fresh. If I put anything on top of that, it’s olive oil.

For the stir-fry, I put a couple pounds of vegetables in a pan and stir-fry them. I add fresh onion and garlic for flavor, along with plenty of spices. This makes 2-3 large plates full of vegetables. When finished cooking, I douse them in olive oil.

Then I’ll have to find something for an evening snack. This could be a glass of milk with whey protein powder, apple slices covered in peanut butter and raisins, a hamburger made with quality meat, a glass of Barlean’s Greens, or whatever else I can find.

And that’s just what was on my mind! Things change year-round as I try new things and find whatever fruit and veggies are in-season.

If you want some more advice on great meals, I have to recommend the Precision Nutrition system and gourmet cookbooks. The whole package (nutrition guides and cookbooks) will set you back almost $100 (or even $150 if they raised the price,) but if you just want the cookbook for meal ideas, you can find Gourmet Nutrition for $40 or so.

While certainly not cheap, it’s a great way to get healthy meal ideas if you’re totally lost in the kitchen!

 

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4 Comments
  1. Thanks Levi! Eating healthy daily is something we all battle with, especially in a society where quantity is valued over quality. One of rules I follow is “real and fresh is always best”.

  2. @Frank

    That’s a great rule! Never heard it before but I follow it as well.

  3. I was told to drink Black cherry Juice for My Gallstones , to dissolved them is it true?

  4. @RoseMary

    Sorry, not my area of expertise!

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coach levi
Hi, I'm Coach Levi. I'm a USA Cycling Certified Level 3 Coach as well as Level 1 Certified with Precision Nutrition. Want to feel better, ride faster, and look great? Let's work together!

usa cycling certified coach


pn1 certified coach
Coach Levi is my favorite child and favorite cycling coach. I'd choose him over Christoper McCarmikael even. Did I mention that Levi can coach you to a healthier lifestyle where you look and feel your best?
Coach Levi's Mom
Hometown, PA