An overall meal plan designed for one week can assist in maintaining a healthier diet. The plan takes into account recommended daily caloric intakes and includes foods proven to promote good health by research.
This meal plan is an effective way to utilize items already present in your fridge or cupboard and reduce food waste.
Breakfast
Breakfast is often considered the most essential meal of the day. Eating breakfast provides your body and brain with fuel for the morning ahead, helps regulate hunger levels, and may contribute to weight management. Studies also demonstrate that children who eat breakfast perform better in school, have higher test scores, and are less likely to become overweight than their counterparts who don’t start their day right with an effective breakfast routine.
This week’s menu offers nutritious, whole foods to help keep you energized and satisfied throughout the day. With nutritious smoothies, whole grain hot cereals and veggie-rich bowls on offer, it will keep your nutritional goals on track.
Take this grocery list as your guide when planning meals and snacks for the week using healthy ingredients from your pantry and refrigerator. Look out for items on sale or close to their expiration dates; doing so could save money while helping to reduce impulse buying of unhealthy options. Calories vary per individual; adjust recipes as necessary.
Lunch
This week you’ll taste an egg, tomato and cucumber wholemeal bread sandwich; an oven-baked chicken traybake (pictured); and beetroot barley risotto with peas. As dessert you will indulge in two slices of baked apple with spiced sultanas and low-fat custard for dessert!
Organised meal planning is key to your success. Utilize a shopping list to ensure you stock up on healthy ingredients before they run out, and for those starting out meal prep it’s helpful to select recipes which can be prepared ahead of time and frozen or refrigerated, so when life gets busy you have meals already prepared to grab.
This plan is tailored for someone requiring approximately 2,000 calories daily and no dietary restrictions or limitations. Your needs may differ, and it’s essential that you consult your healthcare provider or registered dietitian about meeting them effectively.
Dinner
No matter your dietary preferences, these dinner recipes make it simple and tasty to incorporate fiber-rich foods and phytonutrients into your diet. Made with real food ingredients and simple preparation methods, swap out recipes as desired (keep in mind the differences may impact calories, carbs, fat and sodium intake).
Before heading out for groceries, it is a good idea to inspect your fridge, freezer and pantry to identify duplicate items already present in order to reduce waste. Also label any prepared foods and vegetables with dates so they won’t spoil before you can consume them!
Meal planning and preparation can help you avoid fast food drive-thrus in favor of healthy, satisfying meals that will put an end to fast-food drive-thrus. When your week gets crazy busy or the kids become sick, allow yourself some grace and start fresh; your health and wellness are worth it! Each of the meals and snacks on this plan includes an appropriate mix of proteins, carbohydrates and fats for optimal wellness.
Snacks
A healthy meal plan can be an invaluable asset in maintaining a nutritious diet, managing weight and preventing unintentional overeating. Plus it can save both time and money!
Snacks should provide energy and protein to keep you feeling satisfied without fatigue or hunger pangs. Be sure to include fruits, vegetables, whole grains, low-fat dairy and nuts or seeds among your choices; avoid snacking on those loaded with added sugars, salt or saturated fats.
Put together a satisfying snack by pairing poppable tomatoes or grapes with part-skim string cheese paired with part-skim string cheese that contains protein, calcium, vitamin C and K for an optimal combo. Or create your own banana peach smoothie that is loaded with essential nutrients like Omega-3 fats, Lion’s Mane (to improve cognition) and 6g of plant-based protein. Or try IQ BARs which come in unique flavors such as Matcha Chai Hazelnut to give your brain a quick hit and can be purchased from most natural grocery stores or online retailers – make sure that the nutrition facts label matches up with your activity level and choose several sizes so as not to overexhaust yourselves during each snacking session!
