Starting a new eating plan can be overwhelming, but breaking down the process into weekly menu blocks makes it far more accessible. Weekly diet plans do take some planning time and investment up front, but they have the long-term results of improving healthy eating choices, as well as saving preparation time, money and last-minute grocery trips.
Foundation
A weekly eating plan should include all basic categories of wholesome, natural foods. MyPyramid.gov calls for a balance of whole grains, lean meats, fish, legumes, low-fat or nonfat milk products, fruits and vegetables. Limit refined products, processed foods, saturated fat, added sugar, cholesterol and sodium in the foods you eat every day. Finally, try to include a mixture of healthy carbs, lean protein and unsaturated fat in each meal of the day.
Convenience
Following a weekly plan is especially convenient for people who have hectic schedules and rushed mealtimes. While keeping the things you have to do each day in mind, you can plan quick meals for days when you'll be hurried and more leisurely meals for slower days. Set aside one weekend day to plan the upcoming week's menu. As MealsMatter.org suggests, solicit meal suggestions from family members, and check to see which staple foods you have on hand. Consider combining convenience items, such as canned beans or frozen veggies, with fresh ingredients to hasten preparation time.
Sample Plan
If you find set weekly plans or templates, feel free to customize them with your favorite foods and substitute at will. During a typical week, try breakfasts, such as oatmeal, low-sugar cold cereal, a low-fat omelet, scrambled eggs with veggies, a yogurt parfait, whole-grain pancakes or a high-protein smoothie. Healthy lunch suggestions include chef salad, a deli sandwich, a bean and veggie burrito, a hummus wrap, chicken stew, fruit salad or leftovers from last night's dinner. For dinner, try stir fry, low-fat casserole, whole-grain pizza, steamed fish with veggies, low-fat quiche or chili with lean meat.
Tips
If your basic diet is already fairly healthy, you can simplify the process of improving it by making a series of small substitutions. For example, Helpguide.org suggests switching from refined grains and carbohydrates to complex, whole-grain versions. Eat whole-wheat pasta instead of regular, brown rice instead of white and cereal that is made with whole grains. To save time on prep work, chop veggies and fruit in advance, use a food processor or blender and prepare meals with a slow cooker.
Considerations
The diet with the most impact continues on a long-term basis and doesn't just temporarily fix potential health issues. After your first week of planning, keep up your new diet on a week-by-week basis. As MayoClinic.com recommends, customize it to fit your schedule, budget and preferences so that it's easy to continue and you have the best chance of success.
Member Comments