1. Green juices.

Green juices are perfect to start the day because they help to detoxify your body and as snacks because they help to keep you satisfied and to reduce anxiety. I drink them every morning. What I do is every Saturday I cut the vegetables and fruit, separate them in daily portions and save them to the freezer. Then, each morning, I only have to take them and put some water in the blender. It does not take me five minutes.

Tip: you should fruit for every three vegetables.

2. Salads.

If you love salad, you can be prepared to have them any time. You only need to use an hour of your time. Cut your proteins and vegetables, separate chickpeas, lentils, beans, quinoa, couscous or rice in small portions and keep them in the refrigerator. Then, anytime you want to make a salad, you only need to put all the ingredients together.

Tip: Make your dressings. It is the only way you can control calories.

3. Soup.

Soup is not only perfect when you are sick or sad; it is the ideal dinner. Soup is light, healthy, hot and you feel satisfied after eating it.

Tip: you should make your soup. The soup can is not helping you because it has too much sodium and fat.

4. Oatmeal.

Oatmeal is the perfect breakfast. It is an excellent carbohydrate with some protein. It will be even better if you add some fruit or seeds. You can make a bunch of oatmeal at once to have breakfast for the whole week. Do not buy ready-to-eat oatmeal. They have too much sugar and additives. Please cook the old fashioned style by yourself.

Tip: you can make oat pancakes instead. Use banana or stevia to make them sweet.

5. Snacks.

The elephant in the room. Probably, it is the hardest meal to replace. It is natural to fall into temptation with full-calorie-chocolate milk, cake or French fries. What I can suggest is to have healthy snacks all the time. Literally, you must have some in your bag, office, room, kitchen or car.

We are talking about unsalted almonds, fruit, protein bars, datils, herbal tea, yogurt, green juice or a protein shake. And yes, over 70% cocoa dark chocolate; I know we need it.

Tip: be careful with the calories, sodium and sugar of the protein bars and shakes.