Meal planning is a critical component of improving dietary habits. It helps individuals prioritize healthier choices, reduce food waste, and save time.
Using a balanced meal formula, a healthy diet is generally made up of a quarter of proteins, a quarter of carbohydrates, and half of vegetables1. It also incorporates beverages (excluding alcohol), and nutrient-rich fats like nuts and avocado.
Salads
Salads are an excellent choice for incorporating more fruits and vegetables into your diet. They can also provide a good source of protein, fiber, and heart-healthy fats. However, they can be loaded with calories from high-fat toppings such as cheeses, croutons, and bacon.
Make sure to keep your salads low in fat by using a light vinaigrette or oil and vinegar dressing. You can also add hard-boiled eggs or lean chicken for an extra boost of protein. But remember to keep the portions small – these foods can be high in fat and salt.
Use fresh, colorful produce to add a variety of colors and textures. Try a mix of leafy greens with crunchy veggies such as carrots, cucumbers, and beets. And replace those fatty store-bought croutons and bacon bits with a sprinkle of low-fat cheese or crunchy seeds, like sunflower seeds and jicama. Avoid flavored salad dressings, which are typically high in added sugar and salt.
Oatmeal
A common piece of nutrition advice is to eat a balanced diet. However, the concept can be a bit challenging when you’re first starting out.
The oatmeal diet is a simple way to help you create a meal plan that incorporates all of the essential nutrients and macronutrients. It’s a simple three-for-three formula: At every meal, eat a source of carbohydrates, protein, and fat.
You can start by eating plain oatmeal in skim milk for one week and then adding fruit to your oatmeal at breakfast and steamed vegetables to your oatmeal at dinner. After the two or three-week oatmeal diet, you can gradually return to your normal meals.
Whether you’re eating nutrient-rich fruits and vegetables, lean proteins, whole grains, or healthy fats like nuts and avocados, it’s important to consume these foods in moderate portions. This can help you maintain a healthy weight and support sustainable energy throughout the day. Using a meal plan makes it easier to practice this.
Hummus Platter
One of the easiest appetizers on the planet (and an absolute crowd-pleaser) is store-bought hummus paired with a variety of veggies and crackers. With a little extra effort, you can turn this simple snack into a showstopping platter that is perfect for parties and special occasions.
Start by placing the hummus in the center of the platter to create a smooth mound that will become the focal point. Then fill in the remaining space with a mix of colorful vegetables such as crisp cucumber slices, red and yellow peppers, and cherry tomatoes. Sprinkle feta cheese and Kalamata olives over the top. Drizzle with a generous amount of olive oil and finish with a sprinkling of fresh herbs such as basil or mint for an extra pop of flavor.
Meal planning can be a great way to ensure you are getting enough of each of the core food groups. Be sure to incorporate a good amount of healthy fats (such as those found in nuts and avocados), lean proteins, and fibrous vegetables.
Bistro Box
When it comes to building a healthy eating plan, portion control is crucial. Even nutrient-rich foods can lead to weight gain if eaten in excess.
Bistro boxes (sometimes called adult Lunchables) are a perfect way to pack a light meal that still offers a balance of protein, whole grains, fruit, and veggies. They are also a great way to repurpose leftovers from dinner!
To assemble a bistro box, start with the base of a salad or cup of soup. Then, add a variety of fillings like nuts, hard-boiled eggs, cheese slices and cut fruits to make a nourishing combination. You can also tuck in a few energy bites for extra nutrition and to help curb hunger.
Try to include foods that are rich in protein to support muscle growth and provide a feeling of satiety. In addition, incorporate foods rich in fiber to help you feel full and disease-fighting plant compounds to promote good health.