The plan features simple-to-make recipes designed to aid weight loss. Dishes like Steak Fajita Bowls, Honey Sriracha Turkey Meatballs and Hearty Salads can be prepared ahead of time for fast and convenient meals throughout the week.

Start by exploring your freezer and pantry to identify ingredients you already possess – look out for whole grains, lean proteins and healthy fats to include as ingredients in your meal plans.

Breakfast

Breakfast choices can either set off a great day, or set it on an unproductive path. In order to maximize success and minimize distraction, opt for nutritious options like whole grains, berries and low-fat yogurt as part of a balanced breakfast routine.

Create a delicious smoothie made of spinach, banana and kale blended together with yogurt and drizzled with honey or nut butter – then top it off with protein from reduced-sugar or low-salt tuna cans for an energy-rich and satisfying breakfast that will carry you through your busy day ahead!

Prepping meals over the weekend is a smart strategy that will save time in your busy weekday schedule. While your foods cook, use that extra time to chop vegetables and fruit or wash and dry salad greens – helping you reach your goal of at least five servings each week from fruits, vegetables, whole grains, dairy or fortified soy products plus breakfast, lunch and dinner ideas, along with snacks! This plan also offers ideas for breakfast lunch dinner as well as snack menus.

Lunch

Your lunch portion of a healthy meal plan should consist of at least two servings of whole grains, protein source and plenty of veggies, as well as heart-healthy fats such as avocado or nuts and plant-based proteins such as beans or tofu.

Make meal planning simpler when using your slow cooker or another slow-cooker device by prepping and cooking a dish that can be eaten over multiple meals – saving both time and money at the grocery store by only purchasing and storing what is necessary.

Avoid food waste by labeling all pre-packed food, placing them front-and-center, and using a calendar or reminder app to set reminders on items that spoil quickly. Be kind to yourself if your healthy meal planning efforts get derailed – it’s perfectly normal!

Dinner

People often dine out, at home or in their offices for dinner. Meal planning can help make selecting healthy food easier for meals or snacks – these weekly plans include recipes as well as shopping tips.

Meal prep can be made easier if you plan ahead by cooking enough of an entree to serve as leftovers or freeze and store for later consumption. Label and store foods so you don’t forget them in your refrigerator or freezer!

Meal planning should simply be used as a tool to achieve a healthier diet. If you find it hard to stick with your meal plan, give yourself some leeway; it may take some trial and error for what works for your family or lifestyle. Speak to a dietician for extra assistance in creating a personalized diet plan tailored specifically to your needs and calorie goals.

Snacks

Healthy snacks should offer a balance of proteins, carbohydrates, and fats to provide energy between meals. You should also avoid foods high in saturated and trans fats as well as added sugars or sodium content.

Consider foods with fewest possible ingredients and those made up of naturally-occurring components rather than processed items, while reading the label to identify how many calories there are per serving.

Build your own energy bites: Blend together oats, dates and nuts (pecans, peanuts or almonds are perfect) until they form a paste in a blender; roll into balls and store in the fridge for up to one week before enjoying!

A veggie skewer makes the ideal on-the-go snack: just combine your favorite veggies with a light dressing and you have an instant, nutritious and filling meal! Add roasted shiitake mushrooms for extra umami flavor and nutrients.