An effective meal plan can be an invaluable aid to reaching and sticking with your calorie target. This week’s plan provides recipes rich in heart-healthy fats as well as fiber from fruits, veggies and whole grains.
This plan features plant-based proteins like beans, tofu and quinoa that are both waistline- and heart-healthy.
Breakfast
No matter if it’s coffee and granola for “breakfast”, or vending machine meals between meetings, your day won’t start right without eating something nutrient-rich in the morning. Make this important meal a priority by setting aside 10 minutes ahead to prep – whether that means cutting fruit for a parfait, baking whole-grain muffins the night before, storing milk, yogurt or protein smoothie in your bag, pre-making an egg sandwich or whole-wheat waffles!
Breakfast should be enjoyed within three hours of waking up for optimal functioning of both blood sugar levels and your digestive tract throughout the day. Here are a few nutritious options that take only 20 minutes or less to prepare, designed around an ideal wake up time of 6am but easily adjustable according to individual schedules and serving one person or multiple servings for families if desired.
Lunch
Midday meals are essential to fueling energy throughout the day, and these healthy lunch ideas are here to help you meet that challenge. From flavor-packed salads and hearty wraps to satisfying soups and delicious stews, each recipe makes great meal prep options on Sunday.
No matter your lifestyle or diet, this cauliflower and bean stew is sure to please! With its combination of umami-rich hazelnuts and fiber-rich quinoa, this dish also provides ample selenium nutrient benefits for reproductive health as well as thyroid functioning.
Make this meal ahead and store in the fridge with ease – simply combine 1/2 cup of cooked grains, 4 oz of protein, 1 cup of vegetables and a tablespoon of sauce/dressing in two or three cup capacity storage containers and enjoy either warm or cold!
Dinner
Many people make unhealthy dinnertime choices due to either being hungry and uncertain what to prepare or being exhausted after spending the day out or at work and reaching for whatever is in the fridge or pantry quickly. By planning ahead and having healthy options readily available at dinnertime, meal planning may help avoid situations in which “there’s nothing for dinner so let’s just order pizza.”
With our meal plan, we aim to offer nutritious recipe inspiration that’s adaptable enough for people of varying preferences and dietary needs. Our focus lies on using simple ingredients that are convenient for freezing/refrigeration as well as store cupboard staples.
As well as offering recipes for you, we’ve also included plenty of meal ideas you can whip up without using one, for those days when cooking is less of an enjoyable task. Remember to listen to your hunger and fullness cues so as to not skip meals – even healthy ones!
Snacks
Healthy snacks are an integral component of a balanced diet. They provide energy between meals, can curb appetite to prevent overeating at meal times and aid the body’s absorption of essential vitamins, minerals and fiber.
Keep a healthy snack supply handy to avoid unhealthy options from vending machines, fast food restaurants and convenience stores. Fill your refrigerator and pantry with fresh and frozen fruits, vegetables (particularly dark green ones), whole grains and low-fat ready-to-eat meats.
Pair two tasty carbohydrates and proteins – such as fruit with yogurt, or an apple and cheese stick – for an irresistibly nutritious snack that will satisfy both hunger and satiation for hours on end. This combination will keep your belly satisfied for as long as possible!