Establishing a meal plan can be invaluable for maintaining a nutritious diet and can save both time and money by helping to establish a schedule of healthy eating.

An individual who uses a weekly meal plan can plan healthy meals and snacks that meet their recommended calorie intake, while also preventing themselves from succumbing to impulse purchases of unhealthy food items.

Breakfast

An energy-rich breakfast provides your body with the vital fuel it needs for an active day ahead, including protein, carbohydrates and beneficial fats derived from different sources.

Choose foods such as whole grains, fruits and vegetables for their abundance of essential vitamins, minerals and fiber. They tend to be easier to digest and lower in calories compared to processed carbohydrates or sugars.

Oatmeal is an ideal way to start the day right with nutritious, filling and satisfying breakfast options. Select old-fashioned oats for maximum nutritional benefit and top them off with fruit and cinnamon for extra nutrition boost.

Add more nutrition by including lean proteins like cottage cheese, yogurt or eggs into your meals to increase satiation and stabilize blood sugar during digestion. They will help ensure you remain full longer while also stabilizing blood sugar.

Lunch

Lunch in North America typically refers to a moderate-sized meal consumed between 11 AM and 1 PM.

An average North American lunch typically consists of hot or cold sandwiches, soup, or leftovers from dinner, though large salads are becoming increasingly common as meals of choice.

Start planning healthy weekly meals by taking an inventory of what’s already in your pantry and refrigerator, taking inventory will allow you to make better food decisions while saving money at the store.

Also check out our “Make a Grocery Game Plan – Weekly Calendar” to discover delicious ways to utilize what’s already in your pantry and fridge.

An effective healthy lunch might include a green salad topped with beans or grilled cheese sandwiches made with 100% whole-wheat bread, tomato, and low-fat cheese (such as cheddar). You could also include fruit, nuts, and chips as healthy choices.

Dinner

Meals that are simple and can be prepared ahead are key components of an effective meal plan, saving both time and keeping your kitchen organized. This will allow for hassle-free preparation when meal planning throughout the week.

Are You Tired of Eating the Same Dinner Day after Day? For maximum nutrition and enjoyment, switch up your menus regularly by trying new things on your plate and creating recipes.

Add chickpeas as an easy and delicious way to boost your protein and fibre intake without eating too much meat. Use them in casseroles, soups, salads or add them to rice, quinoa or pasta dishes for a hearty and filling meal!

These fast and tasty meals are ideal for busy families on the go. Ready in 30 minutes or less, these dishes also make great leftovers.

Snacks

Snacks are an effective way to meet your daily fruit, vegetable, whole grain and protein food intake without needing to consume large meals. Snacking also helps maintain steady blood sugar levels between meals to prevent feelings of shakiness, dizziness or nausea from occurring between meals.

As it’s essential to choose healthy snack options, such as fresh fruits, veggies, nuts, seeds, yogurt or hard-boiled eggs for snacking on, it’s crucial to opt for natural carbohydrates and proteins such as these in your snacks.

The ideal snacks combine carbs and protein or fat sources to stabilize blood sugar, helping you feel fuller for longer, as well as providing fiber that supports good digestive health and maintains blood sugar between meals.

Make snack time more convenient by prepping and freezing a big batch of delicious treats and keeping them in your freezer. That way, whenever hunger strikes during the week you have quick, delicious options at your fingertips to grab-and-go.