Juan's Meal Planning
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My journey to get fit. Website is intended to educate on nutrition, exercise and well-being.
Today's vegetable of the day:
Yellow squash mashed
1 whole squash
Half cup almond flour
1 cup almond milk unsweetened
2 tablespoons butter
2 eggs
Half teaspoon of baking powder
Blend in blender
Poor squash mash in a bowl
Add salt and pepper
Butter Muffin pan
Pour mix in Muffin pan
Bake for 20 minutes
Serve in desired scoops
1 squash provide 8 to 10 serving - a delicious alternative to mashed potatoes
I felt like having a light tomato basil cilantro soup today. Milk and cheddar cheese were added to the recipe to amplify the calcium content, complementing the existing potassium, vitamin A, and vitamin C. Unlike traditional tomato soup, which can be overpowering, this version offers a delicate flavor profile without the strong taste of tomato sauce.
Ingredients:
3 tablespoons of butter and garlic and chop cilantro, simmer in large pot, spices Basil.
Add half cup of flour and 2 cups of light milk.
Add chopped tomato, add 1/4 cup chicken broth and 2 table spoons tomato paste or ketchup.
Let it cook for 15 minutes while occasionally stirring.
Add cheddar cheese, about cup and half and 2 tablespoons of sour cream. Let it simmer for about 20 minutes.
Add a little of salt and pepper.
Enjoy!
05/22/2026
In the realm of breakfast vegetables, zucchini and squash combine seamlessly. This duo can be augmented with additional vegetables like turmeric and mushrooms sautéed in olive oil and infused with preferred spices. My typical serving includes egg whites and low-calorie wheat bread, culminating in a balanced breakfast with a calorie count of only 314.
05/21/2026
In keeping with broccoli vegetable, incorporate a vegetable at breakfast time. I normally add half teaspoon of dash lemon pepper and fry broccoli with a teaspoon of olive oil. Broccoli has vitamin c, k and calcium and potassium.
Today's dish is broccoli vegetable bars. Excellent dish for those who enjoy food and have inflammation. You can use a topping while eating, such as sour cream, or plainGreekyogurt.
So in today's video episode, cooking with Juan, we venture in Chicken feet soup. With added ingredients such as carrots, and Spinach, you sure to get the best collagen, iron and other nutritional benefits.
Chicken feet soup is a potent, natural source of collagen and gelatin, which can help improve skin elasticity, joint health, and gut health. It is also packed with nutrients like calcium, magnesium, and phosphorus, which are essential for strong bones.
04/11/2026
Perfect 🍨 dessert for chocolate lovers.
Blackberry/seedless black grapes and Jell-o sugar-free chocolate Pudding.
Making bahamian mac and cheese
04/05/2026
Key to healthy eating is maintaining well balanced meals, which includes vegetables, carbs and protein. In addition, you must set goals for the day. For example, I usually set for 1900 calories per day, 162g carbs, 134g protein and 79g fat. While also staying conscious of sodium. Over the last 6 months, I have keep my weight stable while losing a few extra pounds. With light exercise.
Key things:
1. Staying consistent
2. Monitor wholistically calories
3. Conscious eating and plate size.
4. Drink plenty of water
5. Get enough sleep.
30-Day Meal Plan to Gradually Increase Your Fiber Intake
30-Day Meal Plan to Gradually Increase Your Fiber Intake, Created by a Dietitian Gradually increase fiber to reap the health benefits without the unpleasant symptoms that can happen if you increase your intake too quickly.
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