Eating healthily can be challenging when there are so many high-calorie options readily available in your home, work and car. Meal planning is one way to tackle this obstacle head on.
Make healthy eating simpler by keeping a stash of recipes handy to plan meals more easily and reduce food waste by using ingredients for multiple dishes.
Breakfast
Start your morning right and regain energy by eating a breakfast rich in protein and fiber. Choose a meal plan delivery service offering cuisines like Spanish, Indian or Middle-Eastern that feature low calorie counts (below 300) while also including healthful produce – don’t forget a beverage booster as your fluid needs vary based on age, sex or activity level!
A healthy diet should include whole, unprocessed foods as close to their natural state as possible and limit added sugars, unhealthy fats and sodium. Eating clean can boost energy, reduce chronic disease risks and prevent weight gain – here’s an example of a dietitian-approved 14-day meal plan from breakfast through dinner: Two slices of whole-grain toast with spread and banana; low-fat yogurt for breakfast, jacket potato with half can of reduced-sugar baked beans for lunch with salad for dinner followed by beet barley risotto with peas for dinner followed by snacks: One handful of unsalted nuts
Lunch
Meal planning allows you to prepare nutritious food in advance and have it handy when hunger strikes, ensuring healthy options are ready when hunger hits.
This meal plan’s meals are carefully crafted to provide a well-balanced diet of protein, carbohydrates and healthy fats to help you remain full, energized and healthy throughout the day.
Create a big salad by mixing greens, tomatoes and cucumber with toppings such as sliced fennel or roasted pumpkin seeds. Or try this delicious and healthy mac and cheese recipe that includes vegetables to increase nutrient intake over refined pasta alone as well as lean meat for additional protein intake – plus whole grains such as quinoa! As a snack try unsalted peanuts or low fat plain yogurt topped with fruit and granola!
Dinner
Meal planning can help ensure that when it’s dinner time, healthy dinner options are readily available and ready to go – rather than tempting you towards fast food outlets with unhealthy options. Having healthy dinner options prepared before hand may prevent these temptations.
Be mindful of portion sizes when planning meals. Vegetables and fruits should constitute half your plate; lean proteins one quarter; the final quarter should consist of whole grains.
Meal kit delivery services can make healthy cooking simpler, so choose one with international cuisine options like Spanish, Indian, or Chinese so you can try new recipes each week. However, meal plans don’t need to be restrictive; remember that occasional treats can actually help stick with a healthier diet over time!
Snacks
Snacks are an integral component of a healthy eating meal plan. Not only can they keep energy levels high between meals, but they can also assist with weight management.
An ideal snack should offer an ideal balance of carbohydrates, proteins and fats. Avoid highly processed snack options that contain added salt, sugar and saturated fats.
Fill your fridge, work cabinet and handbag with healthy shelf-stable snacks so that you’re less likely to reach for chocolate bars. Aim for five servings of fruit and vegetables daily by snacking on two pieces of wholemeal toast with spread and sliced banana, low fat yoghurt with berries or one apple plus unsalted peanuts as snacks.
Target 100 calories for each snack and read ingredient lists carefully as many contain hidden nasties. Look for snack products made with natural foods without added sugar or salt as this will provide more variety and lower your caloric intake.
