Healthiest Meal Plan Ideas
There is no one-size-fits-all healthy eating plan; instead, you need to adjust your diet as your life progresses. A general principle of healthy eating is that you need to balance different nutrients at different stages of life. This is how one can create a weekly meal plan.
Pillars of a healthy diet
For the vast majority of adults, these handy tips should be the backbone of your meal plan:
- Selected Fruits and Vegetables
- Carbohydrates from whole grains (brown rice, whole wheat bread, millet, bulgar wheat, etc.)
- Fermented foods, such as kefir, kimchi, and sauerkraut
- Unsaturated fats, such as extra-virgin olive oil, canola oil, avocado, and nuts
- Two servings of oily fish such as salmon (and nuts and seeds if no fish) per week
- A handful of nuts and seeds per day
- Aim for 30 grams of fiber per day
- Eating a variety of beans and legumes (such as chickpeas, kidney beans, black beans, and lentils)
- Drink approximately 8 glasses of water per day[1]
Count Calories
A calorie is the energy required to raise the temperature of 1 gram of water from 14.5°C to 15.5°C. This was calculated in the laboratory by burning food. However, food is not "burned" in our bodies, and people's metabolisms and energy expenditures vary, so this is a very rough estimate. That's why losing weight can be a tricky process.
Intake, and the amount of energy available to you, is also affected by food processing. An example of this is candy corn. If you grind it into a powder and use it to make tortillas, you'll be eating a lot more calories than if you ate whole kernels.
Another problem with calories is that instead of taking nutritional quality into account, it encourages quantity to be prioritized. For example, there is a big difference in the number of nutrients consumed in 500 calories of fruits and vegetables versus 500 calories of ice cream, so this needs to be taken into account when planning a week's worth of healthy meals.
Also, the number of calories you need depends on many factors, including age, gender, lifestyle and activity level, so it can be difficult to predict exactly how many calories you need. Instead, I'd rather recommend a general principle of balancing your plate and reminding you to eat when you're physically hungry, not because of an emotional trigger.
How to Balance Your Plate
When you're thinking about a healthy weight loss meal plan or a healthier lifestyle, your breakfast, lunch, and dinner plates should contain the following:
- Fruits and vegetables (1/2 plate)
- Whole Wheat (1/4 dish)
- Lean protein (1/4 plate)
- 1 tablespoon unsaturated oil
This will help you figure out what to include and approximate serving sizes when considering each meal[2].
If it all feels overwhelming and you're convinced you just don't have time for all the planning, check out 4-step guide to freeing up more time from your busy schedule. It will help you organize and find the time you need to live a healthier life.
Your healthy meal plan for the week
Check out the following 7-day healthy meal plan with meals and snacks to start meal prep and planning.
Monday
breakfast- Overnight Oats with Chia, Quinoa, and Milk or Fortified Plant-Based Milk
- 1 grapefruit
snack
- handful of mixed nuts
- eating lunch
- Baked Tofu with Green Salad and Bulgarian Wheat
- piece of fruit
snack
Apple Slices with Nut Butter
dinner
- tofu and salmon
- brown rice
- spring green
Tuesday
breakfast- 2 boiled eggs
- 2 slices whole wheat toast
- 1 cup skim or plant-based milk
- 1 banana
snack
- 1 cup plain yogurt with a spoonful of honey
- eating lunch
- A turkey sandwich (turkey breast, sliced tomato, lettuce, on two slices of whole wheat bread)
- 1 small cup vegetable stock
snack
- 1 cup grapes
- dinner
- vegetable curry
- Dal
- brown rice
Wednesday
breakfast- 1 whole wheat English muffin with peanut butter or almond butter
- 1 orange
- 1 cup skim or plant-based milk
snack
- 1 cup sliced carrots
- Hummus
- 1/2 slice flatbread
- eating lunch
- Chicken breast (6-ounce serving), grilled or broiled
- Garden Salad with Tomatoes, Onions and Quinoa
snack
- 1 cup blueberries and an apple
dinner
- stuffed eggplant
- mixed vegetables
- millet or quinoa
Thursday
- breakfast
- 1 bran muffin
- 1 serving turkey breakfast sausage
- 1 orange
- 1 cup skim milk
snack
- 1 pear
- 1 cup flavored soy milk
lunch
- Chicken Noodle Soup
- salty crackers
- 1 apple
snack
- celery sticks
- hummus or peanut butter
dinner
- 5 oz sirloin steak
- Mashed potatoes
- boiled spinach
- green beans
Friday
breakfast- 1 cup whole grain cereal with skim milk
- 1 banana
- 1 slice whole grain toast with peanut butter or almond butter
snack
- 1 cup cottage cheese
- 1 fresh pineapple slice
lunch
- Tuna Wrapped in Wheat Tortillas, Mayonnaise, Lettuce and Tomato Chips
- 1 sliced avocado
snack
- 1/2 cup blueberries
- nonfat yogurt
dinner
- trout or salmon fillets
- boiled carrots
- 1 cup quinoa
- Bulgarian Wheat Small Garden Salad
Saturday
breakfast- 1 cup cooked rolled oats with 1/2 cup blueberries, 1/2 cup skim milk, and sliced almonds
- 2 slices turkey ham
- skim milk or plant-based milk
snack
- raw broccoli florets
- 2 tbsp hummus
- 1 peach
lunch
- 1 cup whole wheat pasta with red pasta sauce
- medium garden salad
snack
- 1 cup plain yogurt
- 1/2 cup strawberries
- 2 tbsp nuts
dinner
- Phaseol Veggie Chili
- Small Garden Salad
- 1 baked sweet potato
Sunday
breakfast- 2 slices avocado whole grain toast
- 2 poached eggs
- low-fat or plant-based milk
snack
- 1 orange
lunch
- Baked Macaroni and Cheese
- Small Garden Salad
snack
- handful of nuts
dinner
- 8 oz turkey breast
- 1 cup baked beans
- boiled carrots
- cooked kale or spinach
How to Adjust Your Meal Plan
More or less nutrients are needed during certain phases, so it's important to be aware of your changing needs.
if you are pregnant
If you have a specific healthy meal plan for one week during pregnancy, limit oily fish to once a week due to the risk of contamination, and limit tuna steaks to 2 tuna steaks or 4 medium cans a week.
You should also avoid the following food groups:
raw or undercooked eggs unpasteurized cheese raw or undercooked meat pie Swordfish, Sharks and Marlin Homemade Raw Egg Ice Cream Soft serve ice cream from a van or kiosk Vitamin A Supplements licorice Alcohol
if you are breastfeeding
Your body needs more calcium (1250 mg), selenium (70 micrograms) and iodine (200 micrograms) when you're breastfeeding. Make sure to include these in your diet.
when you go through menopause
Change your risk of long-term disease, so it's important to focus on products that help support bone and heart health. The week-long healthy eating plan you see above already includes nutrients that support long-term heart health, but for bone health, aim to:
1200 mg of calcium per day High-quality protein at every meal Foods Rich in Vitamin K phosphorus-rich foods magnesium rich foods
Organize Your Shopping
Once you've created a healthy meal plan for the week, you can save frequently-needed ingredients in an online shopping list for easy reordering. Some recipe books now also have a QR code so you can easily sync the ingredients you need with your online purchases.
Eat seasonal fruits and vegetables whenever possible, but canned beans, frozen, dried and freeze-dried fruit are excellent alternatives to fresh fruit that retain most of their nutrition.
Final Thoughts
Creating a healthy meal plan for the week can be daunting at first, but once you get the hang of it, it can be a fun addition to your weekly plan and eventually when you start cooking at home more Improve your overall lifestyle. healthy recipes. Try using the general feedback above and adapt it to your own specific needs. Have fun finding new and exciting recipes to add to your plans!
Brooke Lark Unsplash.com
Reference
[2] ^ Fitbit: Fitbit’s Guide To Building A Balanced Plate
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