Nutrition Made Easy – Full Day Menu

Recently I taught a class called Nutrition Made Easy.  Usually Melissa, our rockstar Nutritionist, teaches this class but I subbed for her.  It is different than many of the classes I teach each week and I had a lot of fun doing it.  I chose to demonstrate an easy breakfast, lunch, dinner and snack idea and I thought I would share them for those of you who might find it helpful.


First though, I need to remind you that I feel satisfaction, pleasure and enjoyment of a meal is essential.  I also believe that eating more wholesome foods will help you learn to like them more.  These ideas are meant to be filling, balanced, satisfying and fun meals and snacks that will keep you energized and focused for the next few hours.  


Breakfast – Overnight Oats

1/2 cup rolled oats

1/4 cup plain Greek yogurt

1/2 tbsp maple syrup

1 tbsp chia seeds

1/2 cup almond milk

Banana (or fruit of your choice)

1 tbsp natural peanut butter (or nuts, seeds, or nut butter of your choice)


Combine oats, yogurt, maple syrup, chia seeds and almond milk in a bowl and mix well to combine.  Leave in refrigerator overnight.  In the morning, top with banana and peanut butter and enjoy.


Lunch – Mason Jar Salad

Have you seen these? The dressing and other components are layered in such a way that leafy greens won’t get soggy but you only need one container. You start with dressing in the bottom, followed by sturdy vegetables that can marinate in the dressing, leafy greens next, and then you would add any variety of protein (leftover chicken, salmon, hard boiled eggs, cheese, nuts, seeds and/or beans) and carbohydrate (quinoa, beans, corn, fruit, brown rice, potato, etc). When you make 5 on the weekend, you can easily grab one each day to take for lunch. When you are ready to eat, you would just shake it up to toss all components in the dressing and eat! This link will give you some ideas.

18 Mason Jar Salads That Make Perfect Health Lunches


Dinner – Stuffed Sweet Potato 

1 small sweet potato, cooked 

1/2-1 cup black beans (or other bean of choice), heated

1/2-1 cup vegetables (I used chopped baby greens and tomatoes in demo – could use roasted vegetables, bell peppers, etc) – heat if using cooked vegetables


Guacamole or Avocado


Top cooked sweet potato with beans, vegetables, salsa and avocado and serve.  If you haven’t cooked the sweet potato ahead of time, you can cook in microwave for 3 minutes on each side.


Snack – PB Banana with Chocolate Chips

1 banana

1 tbsp natural peanut butter (or almond butter)

1/2 tbsp chocolate chips


Spread peanut butter on banana and top with chocolate chips.  You’re welcome.


What are your favorite Nutrition Made Easy meal and snack ideas?

Emily Fonnesbeck RD, CD