Balanced meal plan -
Consider your current lifestyle. If you eat out or order in most days, set a goal of planning a couple meals or snacks for the week. If you cook some days of the week, start by trying to schedule out your meals rather than deciding at the last minute. The three main macronutrients - carbohydrates, fats, and proteins - are essential to a well-balanced diet, as they provide the body the energy and fuel it needs to stave off disease and function properly.
Though most foods contain these macronutrients, not all sources are equal. However, generally speaking, eating a diet rich in fruits, veggies, fiber, legumes, and whole foods, with minimally processed, refined sugars, will help you get macronutrients your body needs. When it comes to protein, specifically, One Medical provider Hemalee Patel, DO suggests sticking to minimally processed, plant-predominant options, as well as lean meats and seafood that are sustainably sourced.
You might find yourself caving into the temptation of fast food or other less nutritious, quick-fix solutions. To avoid this, consider stocking up on shelf-stable staples that can be used in a variety of ways.
Foods like brown rice, quinoa, lentils, beans, and mixed nuts, for instance, are nutritious and versatile, and can be bought and stored in bulk. From there you can build a variety of meals that keep you full, satiated and energetic all day long. Pre-cooked butternut squash and sweet potatoes are also helpful to have on hand on days you need a bit more starch.
actually look like. For instance, nuts can be a healthy snack option, but in limited portions, so try pre-portioning ¼ cup of nuts ahead of time in reusable bags or containers to avoid overindulging. Studies have shown that foods that are grown and consumed during their natural peak season are more nutrient-dense than those harvested at other times of the year.
For instance, one study found that broccoli grown during its peak season had more vitamin C than it did out when grown out of season.
This is because these foods are allowed to follow their natural growth cycle and reach maturity without being harvested with chemicals or other harmful processes. One of the best ways to prepare and stick to a meal plan is to stay organized. Using a meal journal or tracker can be a great way to keep track of your progress and maintain healthy food choices.
MyFitnessPal Premium lets you easily scan barcodes, log foods and recipes and gives you access to nutritionist-approved recipes and guided meal plans. This allows you the opportunity to evaluate your food plan and modify and tailor it in real time to fit your evolving health and diet needs.
Your provider can help you determine whether tools like a food diary or tracker can be helpful for you and your health goals. One of the biggest reasons many people struggle to stick to a meal plan or their nutrition goals is because they believe they need to give up their favorite sugary treats and salty snacks to do so.
The key to any well-balanced diet is moderation. The same goes for eating out or ordering in. Have more questions about meal planning? To Make It 1, Calories: Omit the peanut butter at the A. snack and omit the hummus at the P.
To Make It 2, Calories: Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P. Daily Totals: 1, calories, 73 g protein, g carbohydrates, 36 g fiber, 69 g fat, 1, mg sodium.
snack to 1 clementine and omit the hummus at the P. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
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Use limited data to select content. List of Partners vendors. Meal Plans Clean Eating Meal Plans. By Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans.
Emily Lachtrupp, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M. In This Article View All.
In This Article. What Is a Clean-Eating Meal Plan? What to Eat on a Clean-Eating Diet. How to Meal-Prep Your Week of Meals:. Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7. Was this page helpful? Thanks for your feedback! Tell us why! Related Articles. Newsletter Sign Up.
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