According to Meal Matters from the Dairy Council of California, healthy meal planning begins by gathering accurate nutritional information and then applying that information based on your daily lifestyle. Creating a healthy meal plan and preparing these meals at home can improve your nutrient intake and overall wellness. By planning ahead and making a commitment to your health, you can easily create a healthy meal plan with foods that taste great and provide you with necessary energy throughout your day.
Step 1
Decide how many meals you will have each day. Do you prefer to eat three larger meals and two small snacks or five to six medium-sized meals throughout your day? Plan to eat something every three to four hours to keep from getting overly hungry, which can lead to overeating.
Step 2
Visualize each meal as a plate as recommended by the University of Kentucky Cooperative Extension. Make half the plate non-starchy vegetables, such as a salad, one-quarter of the plate lean protein, such as grilled salmon, and one-quarter of the plate whole grains, such as brown rice.
Step 3
Make meals and snacks balanced by choosing foods that will provide each major nutrient necessary for the body. Eat nuts for fat and protein with an apple for carbohydrate as a snack. Eat a leafy green salad for carbohydrate, a small piece of grilled chicken for protein and an olive oil-based dressing for fat.
Step 4
Balance your food intake throughout an entire day to ensure you get 1 ½ to 2 cups fruit, 2 to 3 cups vegetables, 5-to-8 oz. grains and 5-to-6 ½ oz. protein as recommended for adults by the My Pyramid website. For example, eat more produce, such as steamed broccoli and fruit salad at lunch or dinner, if you eat a breakfast rich in grains, such as oatmeal.
Step 5
Plan your meals ahead of time. Sit down each weekend and write down your meals and snacks for the week. Determine what you need to shop for and how to prepare the foods.
Step 6
Make foods ahead of time and make larger quantities so you can continue to eat leftovers for meals later in the week. Make a large pot of healthy soup on Sunday or a big green salad and divide servings into small storage containers to take with you for lunch at work.
Step 7
Incorporate your favorite foods to decrease feelings of deprivation which can lead to overeating. Eat a small piece of dark chocolate or a 1/2 cup of ice cream, two or three times a week, to satisfy cravings if you enjoy these foods.
Step 8
Prepare for setbacks when things do not go as planned. Determine the healthiest meal option from local restaurants in case you need to turn to take out when stuck at work late. Keep a few pieces of fresh fruit in a cooler in the car for when unexpected errands pop up.
Tips and Warnings
- Purchase tools that make creating a healthy meal plan and making healthy meals easier. Designate a notebook to your planning. Purchase a slow cooker, or a healthy casseroles or soup cookbook. Invest in storage containers and lunch bags that make the transporting meals and snacks easier. Incorporate healthy foods you already enjoy into your meal plan. However, be willing to try new ones as well. If you have never had quinoa, kale or papaya, give them a try. You may find a new healthy favorite.
- Do not be too hard on yourself when you veer from your healthy meal plan. Let go of any guilt and get right back on track at the next meal.
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