Planning healthy meals can seem overwhelming and daunting, at first, however, it's easy to create a structured meal plan to help streamline your day. Knowing in advance what meals need to be created and ensuring all ingredients are in your pantry will make mealtime easier to manage and allow you a peace of mind at the start and end of each day. You can easily start planning grocery purchases by breaking down your food intake into three meals and two snacks each day or whatever meal/snack ratio works best for you and your schedule. Be sure to include healthy, fiber rich nutritious foods paired with healthy fats and lean protein to keep you satisfied and energized.
Step 1
Brainstorm every Sunday evening how many meals you will need to prepare for the upcoming week. Choose a lean protein, vegetable, whole grain and healthy fat to round out each meal. Perhaps you will create a vegetable omelet for breakfast, chicken stir-fry for lunch and a tofu bean soup for dinner. What items will you have to purchase at the grocery store and what items do you already have in your pantry to complete these meals? Start your day with a hearty, healthy breakfast, which will boost your metabolism and decrease overeating later in the day. Mark your meal plan with healthy, well-rounded breakfast options, such as warm oatmeal with low-fat milk, granola with Greek plain yogurt and fresh fruit, or two slices of whole-grain toast with a vegetable omelet. Continue along these guidelines to create a healthy lunch, dinner and snacks for each day based upon your breakfast option.
Step 2
Create a list of foods that you are interested in eating and search through recipes online and in cookbooks to get inspired by healthy, unique dishes. Moreover, look through your grocery store's weekly savings flier for healthy, inexpensive items that you can purchase to round out a meal. You may decide to create your list from main dishes and side dishes, including snacks and desserts, or perhaps you will choose the main ingredient, such as chicken, eggs, beef, tofu, and so on. Write a grocery list to ensure you have the necessary ingredients to prepare your chosen recipes before you head out to the store.
Step 3
Incorporate healthy snacks into your meal plan, such as crudites, air-popped popcorn, bran crackers, dried fruit, nuts, seeds, yogurt and various nut butters. Furthermore, incorporate whole grains, such as buckwheat, brown rice and whole-grain breads, into your meal planning regimen in lieu of white, processed grains. Fill each day of your meal plan with an abundance of healthy meal and snack options to keep your taste buds happy and to ensure that you don't get bored from the same menu each day or week. Creating new, exciting recipes, meals and snacks will leave you satisfied so you will not be tempted to reach for junk food in the pantry or fast food when eating on the go. Avoid empty calories, such as soda, candy, pastries, chips and ice cream, as these foods are void of nutrients.
Step 4
Drink water throughout the day in a reusable water bottle and enjoy a full glass of water before each meal. Water is incredibly healthy and will help block the confusion between thirst and hunger. Pencil in water breaks after each meal and snack on your meal plan to keep track of your fluid intake, as well as food intake. Avoid sugary drinks, juices with added sugar and soda; instead, opt for seltzer with a squeeze of fresh lemon or lime.
Tips and Warnings
- Healthy meal planning can improve the nutritional quality of your diet by your cooking and preparing your meals at home more often. Track your food and beverage intake each day to find a plan that works best for you and your schedule.
- Check with your doctor before changing your diet. It is important to make sure each meal is well-rounded and you are receiving the proper amount of calories, healthy fats and whole-grain carbohydrates, and avoiding added sugar.
Things You'll Need
- Cookbooks
- Grocery store weekly sales flier
References
- "Daily Meal Planner : A Busy Homemaker's Answer to Simplified Menu Planning!" Joan Day Brady; October 2006
- "15-Minute Meal Planner: A Realistic Approach to a Healthy Lifestyle"; Emilie Barnes and Sue Gregg; January 1995
- "Convenience Food Facts: Help for the Healthy Meal Planner"; Arlene Monk and Marion J. Franz; November 1991
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