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Healthy Valentine’s Day Recipes, Gifts, and Activities

By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer at The Fit Father Project

healthy valentine's day

There are plenty of ways to create a healthy Valentine's Day for you and your loved ones.

Don't stress about unhealthy Valentine's traditions this year.

Consider the following Valentine's recipes, snacks, gifts, and activities!

So put down the chocolates and learn how to have a healthy Valentine's Day!

Want more? Check out these healthy Valentine's Day desserts!

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Healthy Valentine's Day Recipes

Instead of traditional Valentine's Day sweet treats, consider these healthier alternatives instead!

They taste just as delicious, but you don't have to feel guilty about eating them.

Frozen Yogurt Berry Bites

If you're looking for a simple, healthy Valentine's Day treat that's quick and easy, consider making frozen yogurt berry bites for your spouse and kids!


  • 12 ounces of Greek yogurt
  • 1 cup of berries (blueberries, raspberries, etc.)


  • Combine the berries and yogurt in a small bowl.
  • Place the mixture in lined mini muffin tins.
  • Freeze it for three hours or until the pops freeze.
  • Serve and enjoy!
  • Store the bites in an airtight container in the freezer.

Servings: 8

Cafe Mocha Protein Shake

Make this healthy Valentine's Day cafe mocha protein shake for breakfast for your spouse, or drink it as a mid-morning pick-me-up!


  • 1/2 scoop of chocolate protein powder
  • 1 scoop of vanilla protein powder
  • 6 ounces of unsweetened almond milk
  • 6 ounces of cold brewed coffee
  • 1 cup of ice


  • Place all of the ingredients in a blender and blend the mixture on high until it becomes smooth.
  • Add extra ice or milk as needed if the mixture is too thick.
  • Serve and enjoy!

Servings: 1

Healthy Banana Split

Skip the ice cream to make this healthy Valentine's Day banana split instead!


  • 2 cups of Greek yogurt
  • 1/2 cup of heart-shaped strawberries
  • 1 banana, sliced
  • 1/4 cup of fresh cherries
  • Dark chocolate shavings (optional)
  • Slivered almonds (optional)


  • Divide the yogurt among 2 dishes.
  • Add the bananas, strawberries, and cherries.
  • Top with almonds and dark chocolate if you'd like and enjoy!

Servings: 2

Chocolate Protein Pancakes

Get up early this Valentine's Day to create protein-rich, flavorful, chocolate protein pancakes!

You'll feel full all morning long, while keeping your metabolism high.


  • 4 large eggs
  • 2 bananas
  • 3/4 cups of oats
  • 3 tablespoons of chocolate protein powder
  • 3 tablespoons of unsweetened cocoa powder
  • 1 teaspoon of ground cinnamon
  • Non-stick cooking spray


  • Place the bananas, eggs, and oats in a blender. Blend on low speed for 15-30 seconds until the bananas are fully mashed and the oats are ground.
  • Add in cocoa powder, protein powder, and cinnamon. Blend the mixture at low speed for 30-45 seconds until smooth.
  • Preheat a skillet to medium heat and spray it with non-stick cooking spray.
  • Place 1/3-cup portions of batter onto your skillet and cook until bubbles form (about 5 minutes).
  • Flip the pancakes over and cook them for about 2 more minutes.
  • Serve with fresh banana slices if you'd like and enjoy!

Servings: 8

Healthy Chocolate Protein Pudding

Rather than candy, chocolate, or traditional chocolate pudding for Valentine's Day this year, try chocolate protein pudding instead!


  • 3/4 cup of almond milk or water
  • 1 scoop of chocolate protein powder
  • 1 1/2 tablespoons of chia seeds
  • 1 tablespoon of cocoa powder
  • 1 tablespoon of dark chocolate chips (optional)


  • Place all ingredients (except chocolate chips) in a blender. Make sure to add the liquid first.
  • Blend the mixture for about 30 seconds.
  • Let the pudding chill in the refrigerator for 1 hour and top it with dark chocolate (optional).
  • Serve and enjoy!

Servings: 1

Homemade Protein Bars

Homemade protein bars (as long as you choose bars without added sugar) are nutritious and often taste just as delicious as traditional  sweet treats!

Consider making your own homemade protein bars for yourself, your spouse, and your kids this Valentine's Day!

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Nutritious Protein Brownies

If you love chocolate and are searching for a simple, healthy alternative to traditional brownies, consider the following healthy protein brownie recipe this Valentine's Day!


  • 6 bananas or 2 cups of pumpkin
  • 1 cup of almond butter or peanut butter
  • 1/2 cup of cocoa powder
  • 2 scoops of chocolate protein powder
  • 1 cup of dark chocolate chips (optional)


  • Preheat the oven the 180C/350 degrees, grease a square pan with parchment paper and set it aside.
  • In a blender, food processor, or large mixing bowl, combine the bananas, cocoa powder, protein powder, and almond butter and blend/mix until smooth.
  • Fold through chocolate chips if using them.
  • Pour the mixture into the greased pan and bake for around 18-20 minutes or until cooked through.
  • Remove from the oven gently press down with your hands to create crinkly tops.
  • Allow cooling before drizzling with chocolate and slicing.

Servings: 9

  1. Preheat your oven to 350 degrees Fahrenheit.
  2. Grease a square pan and set it aside.
  3. Combine the bananas, protein powder, cocoa powder, and nut butter in a blender. Blend the mixture until smooth.
  4. Fold in the chocolate chips (optional).
  5. Pour the brownie mixture into a greased pan and bake it for 18-20 minutes until cooked through.
  6. Remove the pan from the oven and gently press down on the brownies. Let them cool, slice them, serve, and enjoy!

Servings: 9

Heart-Shaped Omelets

If you're cooking breakfast for your spouse or significant other, consider making heart-shaped healthy omelets!

Combine all of your favorite ingredients together to form an omelet and cut it into the shape of a heart when you're done!


  • 2 teaspoons of olive oil, divided
  • 1/2 cup of sliced mushrooms
  • 1/2 cup of baby kale or spinach
  • 1/8 teaspoon of salt, divided
  • 2 large eggs
  • 1/4 teaspoon of pepper
  • 1 tablespoon of crumbled feta


  • Heat 1 teaspoon of oil in a non-stick skillet over medium-high heat.
  • Add the mushrooms. Saute them until golden brown (about 3 minutes).
  • Add the kale and half of the salt. Stir the mixture for about 30  seconds.
  • Place the mushroom mixture on a plate.
  • Break the eggs into a bowl and beat them with a fork.
  • Stir in the remaining salt and pepper.
  • Heat 1 teaspoon of oil over medium heat.
  • Add the eggs and stir them.
  • After a few minutes when the eggs are mostly cooked through, spread the mushroom mixture over half of the eggs and sprinkle with cheese.
  • Fold the omelet in half over the filling.
  • Cook through, cool the omelet on a plate, cut into a heart shape for Valentine's Day, and enjoy!

Servings: 1

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Healthy Valentine's Day Snack Ideas

Make it a healthy Valentine's Day by choosing some of the following healthy snack ideas instead of traditional sweet treats!

Flavored Nuts

Choose flavored nuts for your health-conscious loved one this Valentines Day.

Opt for flavored almonds, cashews, peanuts, or any other favorite nuts or seeds.

Avoid nuts sweetened with added sugar.

Consider pistachios or even dark-chocolate covered nuts, as dark chocolate is loaded with antioxidants.


Believe it or not, popcorn is considered a whole-grain that's packed with fiber.

Steer clear of caramel corn or other types of flavored popcorn containing added sugar.

Heart-Shaped Fruit with Pink Yogurt

For your spouse or kids this Valentine's Day, consider cutting their favorite fruit into heart shapes!

Choose strawberries, bananas, kiwi fruit, apple slices, pear slices, fresh pineapple, or any other fruit they love.

Dip the fruit in strawberry or cherry flavored yogurt to complete this healthy Valentine's Day treat!

Fruit Dipped in Dark Chocolate

Dark chocolate is loaded with antioxidants and is much lower in sugar than milk chocolate.

Melt dark chocolate and dip fruit into it to create a healthy Valentine's Day snack or dessert.

Dip apples, bananas, or strawberries in dark chocolate (and nuts if you'd like), cover the fruit and place it in the refrigerator to chill.

Serve and enjoy!

Learn about eating fruit for weight loss and the best fruits for losing weight.

Heart-Shaped Cheese

Serve heart-shaped cheese (use a heart-shaped cookie cutter if you'd like) by itself or combine it with whole-grain crackers, soups, or salads to get festive this Valentine's Day.

Or, pack heart-shaped cheese in your kids' lunches at school.

Heart-Shaped Sandwiches

Whether you're preparing peanut butter and jelly, tuna salad, egg salad, cheese, or sliced chicken sandwiches, cut them in a heart shape for your spouse or kids this Valentine's Day.

Find out how to stop snacking in the evening to lose MORE weight.

Healthy Valentine's Day Gifts

Valentine's Day doesn't have to involve giving sweet treats to the ones you love.

Consider the following healthy Valentine's Day gift ideas instead!

Dietary Supplements

Your health-conscious spouse will appreciate the gift of dietary supplements over sweet treats this Valentine's Day!

Consider dietary protein, immunity boosters, heart-health supplements, metabolism-boosting supplements, or joint health support.

FFP 30X + FMP 30X Sweetheart Bundle

If you and your spouse are ready to adopt a new, healthy way of life with reduced disease risks, consider the gift of a Fit Father Project (FFP) + Fit Mother Project (FMP) sweetheart bundle!

Doing so can help you both eat healthier, work out harder, and reach or maintain a healthy weight for life.

You can look better, feel better, and live longer!

Healthy Meal Delivery Services

Healthy home delivery meal services make the perfect healthy Valentine's Day gift for your loved one this year.

Examples of memberships to try include Freshly, Daily Harvest, Snap Kitchen, and many others.

Freshly made, nutritious meals or ingredients delivered to your doorstep can save you time and improve your family's eating habits.


The gift of massage can offer numerous health and wellness benefits for your spouse.

Examples include stress reduction, less depression and anxiety, enhanced healing, reduced chronic pain, and better overall health and wellness.

Consider giving your spouse a massage yourself or the gift of a couples massage for both of you this Valentine's Day!

Fitness Trackers

A Fitbit, Apple Watch, or other fitness trackers make healthy living easier for you and your loved ones.

These devices can track distance completed, calories burned, steps taken, and more.

They make excellent healthy Valentine's Day gifts for a health-conscious spouse.

Workout Gear

New workout gear can motivate your loved one to get or stay active.

Consider leggings, shorts, tanks, or even new running shoes in addition to a fitness tracker.

Jump ropes, medicine balls, dumbbell weights, kettlebells, or exercise bands are other excellent gift options.

Air Fryer

To crisp foods that taste as delicious as fried foods but without the extra carbs and calories associated with deep frying, consider an air fryer as a healthy Valentine's Day gift!

You can air fry vegetables, potatoes, popcorn, meats, and much more!

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Healthy Valentine's Day Activities

If you'd rather give the gift of fun this Valentine's Day, consider the following ways to keep your body moving and spend much-needed time together as a family.

Outdoor Fun

In addition to traditional Valentine's Day gift-giving, consider planning fun outdoor activities as well!

Examples include hiking, biking, skiing, snowboarding, ice skating, and even snowshoeing.

Commit to spending the day or weekend outside with your loved ones.

Staycation Weekends

Staycation weekends mean you don't have to travel far from home or even leave home at all!

If you don't want to invest a lot of time or money traveling for vacation, consider Fit Father Project staycation ideas to keep your body moving, reduce stress, and spend quality time with loved ones this Valentine's Day.


Give the gift of yoga on Valentine's Day this year! Consider in-person yoga class memberships for you and your spouse, sign up for online yoga classes, or try Fit Father Project yoga exercises.

Yoga can reduce stress, relieve depression and anxiety, and improve balance, flexibility, and strength.

Wii Fit

Consider Wii Fit or other active video games your family can enjoy together this Valentine's Day.

You can play virtual tennis, go bowling, play soccer, go skiing, or do balance maneuvers to keep your body moving — all from the comfort of home!

Gym Membership

Purchase a gym membership or gym passes as a healthy Valentine's Day gift for yourself and your loved ones.

Doing so can help you get or stay motivated for regular workouts.

To complete the same exceptional workouts you can do at a gym, but from the comfort of home, consider the gift of a Fit Father Project + Fit Mother Project sweetheart bundle!

This package can motivate you and your family to adopt healthy habits for life.

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Don't Get Discouraged if You Slip Up!

If you receive an overabundance of candy, chocolate, and other sweet treats, don't feel obligated to eat them or even keep them in the house.

Make your and your family's health a top priority!

However, don't get discouraged if you slip up on Valentine's Day this year by overindulging in sweet treats.

Do your best to make it a healthy Valentine's Day, but don't worry about taking a “cheat day” every now and then.

Simply get back on track the next day.

If you're looking for a way to improve healthy eating and exercise habits, consider the Fit Father Project program for busy dads.

In addition to creating a healthy Valentine's Day for you and your family, try a Fit Father Project free meal plan and workout to begin the journey toward better health today!

Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer at The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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