Creating a healthy meal plan can be intimidating when you are trying to plan three meals a day, seven days a week. However, the key to eating healthy is to incorporate protein, carbohydrate and fat into each meal, and you have a healthy plan for the week.
Protein Sources
Try to consume a protein source in every meal to help keep your appetite under control and stabilize blood sugar. Protein sources can come from skinless poultry, eggs, lean beef, beans, lentils, fish, low-fat dairy or whey protein. Combine eggs with onions, peppers and black beans for a hearty, but healthy breakfast option. Use low-fat cottage cheese or yogurt topped with fruit for a snack or dessert option. Whey protein shakes blended with fruit or peanut butter also make an easy meal or snack option when in a hurry.
Carbohydrates
Carbohydrates provide the body with energy for daily activities. Choose carbohydrate sources that keep blood sugar levels stable or that are low or medium on the glycemic index. The glycemic index, or GI, measures how quickly carbohydrates raise the blood sugar. Fat and fiber tend to lower the GI of a food, and the more cooked or processed a food, the higher the GI, according to the American Diabetes Association. Foods with a low or medium GI include oatmeal, all-bran cereal, barley quinoa, whole-grain bread or pasta, brown rice, sweet potatoes and many fruits. Non-starchy vegetables such as broccoli, green beans and asparagus are also carbohydrates with a low GI. These are packed with nutrients and fiber, and should be consumed regularly.
Fats
Fat is an essential nutrient required for many body functions, such as transmitting nerve impulses in the brain. However, too much fat or too much of the wrong kinds of fat can lead to weight gain or health problems. Eating foods rich in monounsaturated or polyunsaturated fats can improve blood cholesterol levels and may benefit insulin levels and blood sugar control. Healthy fat sources include olive or canola oil, nuts, seeds, fatty fish such as salmon or tuna and natural peanut or almond butters. When planning your meals, try to include fat from one of these sources. Avoid eating saturated fats or trans fats, such as fatty red meat, shortening or butter.
Meal Plan
When planning a week's worth of meals, stock up on a variety of veggies and try to include them in as many meals as possible. Chicken is any easy meal option that can be prepared many different of ways. Use lean ground beef and combine with onions, black beans, whole-wheat pasta and a jar of salsa and sprinkle with a low-fat cheddar cheese for an easy, healthy meal. Preparing slightly more food than necessary can provide you with a lunch option for the next day. For example, if you have salmon with brown rice and a serving of broccoli for dinner, use the leftover salmon on a salad the next day for lunch.
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