A Day of Healthy Eating: Recipes & Shopping List

Eating well doesn’t have to be complicated — especially when moderation, flavor, and balance are already built into the recipe. With the right inspiration, nourishing your body can feel effortless, satisfying, and even indulgent.  

Below, we’ve curated a full day of eating that takes you from a revitalizing morning ritual to a deeply satisfying dessert, all anchored in our nutrient-rich recipes designed to support energy, wellness, and joy at every bite  

Breakfast 

Lemon-Ginger Wellness Shot 

Kick off your day with a refreshing wellness shot to jumpstart hydration and digestion. Made with lemon juice, ginger juice, honey, and a hint of cayenne pepper, this 15-minute drink is rich in vitamin C and warming spices to support immunity and energy.  

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Huevos Rancheros 

Next, enjoy a balanced breakfast plate of huevos rancheros with corn tortillas, beans, eggs, salsa de árbol, cotija cheese, avocado, and cilantro. This hearty start offers protein and fiber to keep you satisfied until lunch.  

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Lunch 

Tofu Lettuce Wraps 

For lunch, load up crisp romaine leaves with a savory mix of tofu, brown rice, carrots, sugar snap peas, jicama, pineapple, and peanuts tossed in a tamari-ginger sauce. Light yet filling, these wraps balance plant proteins with vibrant veggies.  

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Blueberry Oat Bars 

Pair your lunch with our cult-classic, wholesome blueberry oat bars. Chewy, subtly sweet, and packed with whole grains and fruit, they’re great for meal prep or a midday pick-me-up. 

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Afternoon Snack 

Avocado Salsa 

A fresh avocado salsa brings creamy texture and bright flavor to your snack time. It’s a light, nutrient-dense choice that pairs wonderfully with sliced veggies or whole-grain crackers.  

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Dinner 

Lemon Grilled Salmon with Garden Tabbouleh 

Enjoy a Mediterranean-inspired main of grilled salmon with bulgur tabbouleh — a mix of parsley, mint, tomato, cucumber, and crunchy veggies drizzled with lemon and olive oil. This dish prioritizes omega-3s and fresh produce.  

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Brussels Sprouts and Sweet Potato Hash 

Add a hearty side of roasted Brussels sprouts and sweet potato hash, seasoned simply and topped with toasted almonds and balsamic reduction. It’s rich in vitamins, fiber, and plant-based goodness.  

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Pink Lady Mocktail 

Enjoy a refreshing, spirit-free sip made with pomegranate, grapefruit, simple syrup, and sparkling water — a lovely way to round out the meal with bright flavors.  

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Dessert 

Chocolate Mousse with Strawberry Compote 

Finish your day with an indulgent dessert: Creamy chocolate mousse topped with juicy strawberry compote. It’s sweet and satisfying, yet still light and nutritious.  

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Your Shopping List for the Day 

Produce 

• 11 lemons 

• 1 lime  

• Ginger 

• Garlic  

• 3 Avocados 

• Cilantro 

• Parsley 

• Mint 

• 7 medium tomatoes 

• 9 Roma tomatoes 

• 1 medium onion 

• 1 red onion 

• 2 yellow onions 

• 1 shallot 

• 14 ounces rattlesnake beans 

• 1 cucumber 

• 1 red bell pepper 

• 1 medium carrot 

• 2 scallions 

• 1 Chile de arbol 

• 2–3 jalapeños 

• 1 poblano pepper 

• Strawberries 

• Blueberries 

• 1 green apple 

• 1 large sweet potato 

• 5 ounces Brussels sprouts 

• Carrots 

• Sugar snap peas 

• Jicama 

• Pineapple 

• 12 whole Romaine lettuce leaves 

Protein & Dairy 

• 2 eggs 

• 12 ounces firm tofu 

• 2 4-ounce salmon filets, without skin 

• 1 pound chicken thigh, boneless and skinless 

• Cotija cheese 

• Unsalted butter 

• Oat milk 

Pantry Essentials 

• Honey 

• Cayenne pepper 

• Red chili flakes 

• Cumin 

• Chili powder 

• 2 corn tortillas 

• Brown rice 

• Unsalted peanuts 

• Tamari sauce / low-sodium soy sauce 

• Brown sugar 

• Rice vinegar 

• Apple cider vinegar  

• Rolled oats 

• Oat flour 

• Gluten-free flour 

• Cane sugar 

• Cornstarch 

• Baking soda 

• Bulgur wheat 

• Almonds 

• Olive oil 

• Balsamic vinegar 

• Sparkling water 

• Pomegranate juice 

• Grapefruit juice 

• Lemon juice 

• Ginger juice  

• Sage  

• Date syrup 

• Canola oil spray  

• Cocoa powder 

• Dark chocolate 

• Kosher alt 

• Black pepper  

Tips for Success 

• Prep Ahead: Mix your wellness shots the night before and chill. 

• Batch Cook: Microwave or roast extra veggies for lunches later in the week. 

• Flavor Boost: Fresh herbs like mint and cilantro add brightness and nutrients to every dish. 

How Canyon Ranch Can Help  

True nourishment goes beyond calories — it’s about how food makes you feel: energized, connected, and fully alive. At Canyon Ranch, our Nutrition & Food services translate that philosophy into personalized support, offering everything from one-on-one nutrition consultations and nourishing foods coaching to diet score analysis, digestive wellness, and emotional eating support. Whether you’re refining everyday habits or pursuing long-term vitality, our experts help turn mindful recipes into lasting, radiant health.