10 Recipes for a Healthy and Balanced Diet

Healthy food refers to food that is nutritious, provides essential nutrients, and promotes overall well-being. Healthy eating involves making conscious choices about the types and quantities of food we consume. We would love to share with you some of SHEFIT’s favorite healthy recipes and key principles of healthy eating.

SHEFIT is not a licensed nutritionist. These are just some of our favorite recipes we have made!

10 Key Principles of Healthy Eating:

Balance: A healthy diet includes a balance of different food groups. It should incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats in appropriate proportions for your body type and fitness goals.
Variety: Consuming a variety of foods ensures that you obtain a wide range of nutrients. Include different types of fruits, vegetables, grains, and protein sources in your meals.
Whole Foods: Focus on consuming whole, unprocessed foods as much as possible. These include fruits, vegetables, whole grains, legumes, nuts, and seeds. They are typically higher in nutrients and fiber compared to processed foods.
Nutrient Density: Choose foods that are nutrient-dense, meaning they provide a high amount of nutrients relative to their calorie content. For example, opt for leafy greens, colorful vegetables, and lean proteins over foods with added sugars or unhealthy fats.
Portion Control: Pay attention to portion sizes to avoid overeating. Even healthy foods can contribute to weight gain if consumed in excessive amounts.
Hydration: Drink an adequate amount of water throughout the day to stay hydrated. Limit sugary beverages and opt for water, herbal teas, or infused water instead.
Minimize Added Sugars and Processed Foods: Limit foods and drinks with added sugars, such as soda, candy, pastries, and processed snacks. These can lead to weight gain and an increased risk of chronic diseases.
Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats are beneficial for heart health and provide essential fatty acids.
Mindful Eating: Practice mindful eating by paying attention to your body's hunger and fullness cues. Eat slowly, savor your food, and listen to your body's signals to avoid overeating.
Moderation: While it's important to prioritize nutritious foods, it's also fine to indulge in treats occasionally. Moderation is key, and occasional indulgences can be part of a balanced diet.

SHEFIT’s Favorite Recipes:

Egg Bites Recipe

Ingredients:

Handful of Cherry Peppers
½ Bell Pepper
1 Cup Egg Whites
2 Tbsp Cottage Cheese

Directions:

Dice cherry peppers
Dice bell peppers
Add in cherry and bell peppers, egg whites, and cottage cheese into a mixing bowl
Mix everything together
Spray muffin tin with nonstick baking spray
Add mixture to muffin tin
Bake at 350 degrees F for 15-20 minutes or until done
Let the egg bites cool before removing them from the muffin tin
Enjoy!

@shefit Grab some cottage cheese, egg whites, chopped red peppers, chopped baby tomatoes, 350 degrees for 15 minutes! Enjoy👑🙌👀 #healthyrecipes #shefit #fyp ♬ dancin - dhn

Spicy Air Fryer Chicken

Ingredients:

Chicken Breast
Garlic Salt
Cayenne Pepper

Directions:

Cut Chicken breasts into cubes
Season your chicken with Garlic Salt and Cayenne Pepper
Add to Air Fryer and cook for 12 minutes at 400 Degrees F
Take out of Air Fryer and either eat or save for later!

@shefit Our favorite way to make chicken to add into any summer salad! #healthyrecipes #shefit #yummy #fyp #easyhealthyrecipes #chicken #salad ♬ original sound - Ian Asher

Snickers Bar Dates

Ingredients (Amount as Wanted):

Dates
Peanut/Almond Butter
Chocolate Chips

Directions:

De-seed dates
Chop up chocolate chips
Split dates in the center
Add peanut/almond butter to the center
Sprinkle the chocolate chips on top, then squeeze dates together
Refrigerate and enjoy!

Green Juice Recipe

Ingredients:

2 Cucumbers
8 Apples
Bag of Celery
4 Lemons
Bunch of Parsley

Directions:

Chop ends off cucumbers and cut in ½
Chop apples into pieces avoiding the core
Cut celery into thirds
Skin lemons
Slice ends off parsley
Add all ingredients to the juicer
Once juiced, scoop off foam on top
Pour into airtight container
Refrigerate and enjoy!

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Protein Smoothie

Ingredients:

½ Cup of Water
5 Ice Cubes
3 De-Seeded Dates
1 Whole Banana
2 Spoonfuls of Yogurt
1 Scoop Vanilla Protein Powder

Directions:

Add water, ice, dates, banana, yogurt, and protein powder to the blender
Blend on high for 3 minutes or until fully combined
Pour into a cup and enjoy!

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Blueberry Smoothie

Ingredients:

½ Cup Milk of choice
½ Cup Ice
½ Cup Raspberries
1 Whole Banana
1 Cup Frozen Blueberries
½ Cup Blackberries

Directions:

Add milk, ice, and fruit into a blender
Blend on high for 3 minutes or until fully combined
Pour into a cup and enjoy!

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Asian Chopped Salad

Salad Ingredients:

8-10 Baby Carrots
Bunch of Cilantro
Lettuce Bunch
⅔ Red Cabbage
¼ Red Onion
Chopped Almonds
Crunchy Noodles
Sprinkle of Cilantro

Dressing Ingredients:

1 Tsp Minced Garlic
1 Tbsp Soy Sauce
1 Tsp Sesame Oil
1 Tsp Rice Vinegar
1 Tsp White Wine Vinegar
Squeeze of Lemon

Directions:

Chop carrots, lettuce, and red cabbage and add to a big bowl
Dice onion and add to bowl
Combine all of the dressing ingredients together in a small bowl
Add crushed almonds, crunchy noodles, and cilantro to a big bowl
Pour dressing over a big bowl and enjoy!

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Chia Seed Pudding

Ingredients:

2 Tsp Chia Seeds
⅓ Cup Coconut/Almond Milk
1 Tbsp Almond Extract
Cinnamon/Sugar to taste
Fruit of choice
Shredded Coconut if wanted

Directions:

Add chia seed, milk, almond extract, and cinnamon/sugar into a small container and stir
Add fruit of choice and coconut on top
Refrigerate overnight, and enjoy!

@shefit One of our favorite recipes!❤️🤍💙 #4thofjulyweekend #chiaseedpudding #healthyrecipes #shefit #yummy #fyp #easyhealthyrecipes ♬ original sound - Cy Graves

Banana Protein Muffins

Ingredients:

⅓ Cup Coconut Milk
½ Tbsp Almond Extract
¼ Tsp Baking Soda
¼ Cup Chia Seeds
1 Full Scoop Protein Powder
Dash of Cinnamon
¼ Cup Egg Whites
1 Whole Banana
Drizzle of Honey
Chocolate Chips as wanted

Directions:

Combine milk, almond extract, baking soda, chia seeds, protein powder, and cinnamon into a mixing bowl
Stir
Add in egg whites and banana, then mash together
Once combined, drizzle honey on top
Spray a muffin tin with nonstick baking spray
Add mixture to muffin tin
Add chocolate chips if desired
Bake at 350 degrees F for 15-20 minutes
Let cool, then remove from muffin tin
Enjoy!