Last Friday, you spent about two hours at the gym doing regular cardio, high-intensity interval training (HIIT) and weight lifting, so you allowed yourself to have a decent portion of your favorite ice cream on the weekend. On Monday, you felt guilty about it, so you decided to fast for as long as you could during the day before eating anything. Most of the time after work, you try researching the best training programs and exercise variations to achieve your fitness goals, yet it's been hard to achieve results that are visible both on the scale and to the naked eye.

If any of the above sounds familiar, chances are you may be overlooking the role of nutrition in promoting health and fitness. Most of us tend to overestimate how much we exercise, which can lead to self-sabotaging excuses for food items that should not be included in our diets. Albeit counterintuitive, eating regularly has also been shown to promote weight loss: starvation will only slow down vital metabolic processes and thus not help us lose that extra weight permanently and healthily. By the same token, it seems that nutrition is way more than half the battle when it comes to losing weight: while exercising will undoubtedly give you many health benefits, it doesn't really do much for getting into a slimmer shape.

To help you achieve your health and fitness goals in the new year, we put together a sample meal plan for a day with recipes designed by nutrition and health experts. Follow along and draw some inspiration for cleaning up your day-to-day diet.

Breakfast

Our Sweet Potato Collard Greens Egg Bake not only features two superfoods—sweet potatoes and collard greens—that help prevent vitamin A deficiency, but also include just the right amount of healthy fat to provide a high-energy foundation for the rest of the day. That's right: Nutritional science and government guidelines have started to acknowledge that fat is an essential part of our diets and, as our primary source of energy, should be proactively consumed. Especially when eaten at breakfast, it helps to keep you full longer and to boost your morning stamina.

Lunch

The star of this Chickpea Quinoa Salad with Turnip Greens recipe is (you guessed!) turnip greens! Not only do these greens have a strong and spicy kick that add extra flavor to one of our main meals of the day, but also they pack several good-for-you nutrients shown to have heart, anticancer and anti-inflammatory properties, as well as calcium, manganese, folate and vitamins A, C and K. With quinoa and chickpeas, this recipe is also abundant with fiber, minerals, antioxidants, and meatless protein for full nutrition.

Snack

Our Kale Mango Pineapple Ginger Smoothie is the perfect solution to your afternoon snack needs. When one of the most nutrient-dense leafy greens on the planet (Kale) is combined with fruits high in disease-fighting antioxidants (mango and pineapple), the result can only be a flavorful smoothie that will keep you full and energized for hours. Or try these Superfood Fudge Balls that will satisfy that sweet tooth and help keep you full during the day!

Dinner

While this Salmon Grain Bowl with Sesame Miso Dressing does take a bit of time to prep, you can speed up the process by marinating the eggs and making the dressing in advance. Its key ingredient, Mustard Greens, is an excellent source of vitamins C and K, fiber, and micronutrients that are beneficial for eye and heart health, not to mention their immune-boosting effects. With additional healthy gems like farro and salmon, you will also be getting a decent intake of fiber, iron, magnesium, protein, and Omega-3.

Dessert

If you have a sweet tooth and always crave dessert after dinner, you don't need to give up the sugary foods you love. Think of ways you can recreate them using nutrient-dense whole foods, including fruits and even... vegetables! Our Fruit and Greens Parfait, for example, does not come to life without an instant pudding mix and whipped heavy cream that you likely already love. It becomes a cleaner dessert creation, however, with the addition of kale, cherries, and other small fruits. Bottom line: use your desserts as an opportunity to begin making smarter food choices!

Take the guesswork out of your meal prep and see health and fitness results faster by dialing in your nutrition with our recipes! By making good eating habits a priority and reaping the benefits of Nature’s Greens dark leafy vegetables at most of your meals and snack times, we have no doubt you will also see the healthy fitness light in the new year!

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