Plenty of fitness professionals, dietitians or nutritionists will offer healthy meal plans at a cost, but there's no reason to pay when it's so easy to plan your own nutritious menu. Start by learning about the fundamentals of a healthy eating plan, and build from there by modifying recipes you already like or using the guidelines to create new ones.
Basics
The foundation of one varied, balanced diet is the U.S. Department of Agriculture's food pyramid. The pyramid features five main groups and emphasizes eating whole and natural foods, such as fish, lean meats, whole grains, nuts, beans, low-fat and nonfat dairy products, fruits and vegetables. Each week, include a variety of those items in your food plan. In addition, limit the amounts of cholesterol, sodium, trans fat, saturated fat and added sugar you eat each day.
Strategies
One way to include more healthy foods in your daily diet is to eschew processed foods, restaurant meals and packaged products in favor of cooking your own meals. Helpguide points out that cooking is flexible, tends to produce healthier meals and makes it easy to stick with a particular diet or eating plan. Another useful strategy is to record all of the meals you eat in a week, examine the chart for potential areas of improvement and revise that meal plan to reflect healthier choices that you can use during the next week.
Process
Meals Matter---a subsidiary of the Dairy Council of California---suggests adopting a healthier diet by searching online or in cookbooks for free recipes. Use your grocery list for regular food supplies as well as ingredients for the new recipes. Registered dietitian Katherine Zeratsky of the Mayo Clinic prefers to build meals from staples that she has on hand, such as whole-wheat bread and brown rice. She recommends using a grocery list to enhance those staples with fresh ingredients, sale products and seasonal items. Both Zeratsky and Meals Matter suggest planning menus one week at a time.
Existing Plans
It's also possible to find existing plans that are free, balanced and healthy. Magazines such as "Eating Well" have dietitians and nutritionists on staff who help plan weekly and monthly menus for vegetarians and others who follow specific diets. Often, those plans are available for free at libraries or online. Many cookbooks and free exercise programs also offer suggested eating plans. Try using one of those plans as a foundation and making substitutions based on your preferences.
Tips
If you have a family, involve them in the meal planning process. Ask for favorite recipes or cooking help and try planning menus as a group. Coordinating your meal plan with your schedule can also help simplify the process. Cook large batches of food during days when you have plenty of time, and save leftovers or convenience foods for days when you're in a rush.
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