Meal Planning 101 with sample menus!
You have decided to take control of your health and start making healthy food choices. Use this guide to start choosing foods that make you feel great throughout the day and provide adequate fuel for your lifestyle. Your only goal is to eat foods that make you feel great and limit the foods that don’t!
Carbohydrates
Carbohydrates are your body’s primary fuel source. Some good sources are:
Starchy vegetables like squash, red potato, sweet potato, or peas
Fruit like bananas, apples, or berries
Grains like rice, steel cut oats, or whole grain bread
Non-starchy vegetables* like broccoli, leafy greens, bell peppers, summer squash, etc.
*eat lots of non-starchy veggies, they do not contain many calories or carbohydrates but have many nutrients that your body needs!
Proteins
Proteins are the building blocks of our body’s tissues, are essential for muscle growth and repair and hormone function. Some good sources are:
Chicken or turkey
Meats such as beef, game meat and pork
Fish or shellfish like salmon, haddock, shrimp, scallops
Whey or other protein supplement
Greek yogurt
Eggs
Fats
Fats are essential to the body for nutrient transport, healthy cell structure, and provide energy in the absence of carbohydrate. Some good sources are:
Avocado
Nut/seed butter
Olive oil
Butter
Nuts/seeds
Remember to balance your protein, carbohydrates and fat at each meal. Be mindful of where your food comes from and try to choose minimally processed carbohydrates and grass-fed or organic cuts of lean meat if and whenever possible.
My goal for sharing some sample menus is to spark some inspiration and creativity for you! Please don’t take this as set in stone and something you should follow to a T. Nutrition is nuanced, that’s why I love it! There is something different that works for everyone.
If you feel like you need individualized support for you nutrition please let me know. I am happy to help!
SAMPLE MENU 1
Breakfast:
Scrambled eggs with bell peppers, onions, salsa, sliced avocado and whole grain toast
Morning snack (optional):
Small piece of fruit, cashews
Lunch:
Baby spinach and mixed green salad with strawberries, crumbled bacon, maple balsamic vinaigrette, chicken, and goat cheese
Afternoon snack:
Kind Bar or Lara Bar
Dinner:
Steamed broccoli, barbecue chicken and a sweet potato
SAMPLE MENU 2
Breakfast:
Sprouted grain English muffin with nut butter and berries
Morning snack (optional):
Kind Bar or Lara Bar
Lunch:
Chicken salad (chicken, mayo, grapes, walnuts) lettuce wraps and 1 serving potato chips
Afternoon snack:
Greek yogurt with slivered almonds and fresh or frozen berries
Dinner:
Scrambled ground turkey with carrots, celery and onions with garlic mashed cauliflower and potatoes
SAMPLE MENU 3
Breakfast:
Greek yogurt with fruit and slivered almonds
Morning snack (optional):
Small piece of fruit, with nuts or nut butter
Lunch:
Chicken and veggie stir fry with sweet potato
Afternoon snack:
Hard boiled egg(s) with veggie sticks and hummus
Dinner:
Beef burger with lettuce, tomato, onion, avocado, lettuce bun and grilled veggie