One of the ways to ensure you eat healthy is meal planning. A meal plan is a list designed to match foods with times and days of the week. It can be described as a timetable for food.
For someone trying to switch his diet to something more healthy, healthy meal plans will be of good help. Healthy meal plans should prioritize meals that are both nutritious and easy to make. The recipes involved should be low-budget and cost-friendly.
Below is a list of healthy meal plans for different times of the day.
Overnight oats remain one of the easiest breakfast options. They require no preparation time. Another benefit of this is that the required ingredients are not costly. In the aspect of health, oats are a good source of beta-glucan fiber, which helps lower cholesterol levels and reduce the risk of heart disease. Overnight oats are very high in fiber, and the benefit of this is that it increases your satiety and keeps your stomach filled for longer. Apart from its endless nutritional values, oats are excellent for weight loss programs. They increase your body’s metabolism, which then leads to weight loss.
Loaded Avocado toast
A simple avocado toast consists of a toasted slice of 100% whole grain, rye, or sourdough bread and a thick layer of avocado. This layer of avocado is made by mixing half an avocado with some lime or lemon juice. However, if you’re looking to spice things up a bit, you can add fried eggs and a handful of crushed seeds, nuts, baby greens, or cherry tomatoes. Avocado is loaded with a good type of fat and several other important nutrients. In addition, avocados are filled with fiber which keeps you full for longer. Eating avocado toast is a proven way to reduce cholesterol and triglycerides levels.
Greek yogurt and fruit parfaits
Greek yogurt is a very ideal, healthy, and protein-filled snack. It has been shown to increase satiety compared to other yogurts with lower protein content. Apart from being high in protein, Greek yogurt is also high in calcium, which is very important for home health. To make your Greek yogurt tastier, you can make a parfait by mixing it with fruits. Your parfait can contain granola, fresh fruits, nuts, and seeds. Yogurt parfaits are suitable and enjoyed by all age groups.
Peanut butter granola bars
Homemade granola bars are considered healthy. They’re convenient, cost-friendly, and portable. The peanut butter granola bar comprises oats, nuts, seeds, dried fruit, honey, and peanut butter. These ingredients make it a beneficial and nutritious addition to any diet. Oats contain beta-glucan fiber that helps decrease the level of cholesterol, while nuts, seeds, and dried fruits have been shown to benefit blood sugar control and heart health.
Bell pepper egg cups
If you’re looking for a simple veggie-filled breakfast, bell pepper egg cups are a great choice. This meal is very cost-friendly, nutritious, and a sure way to uplift your taste buds. All you need to make this dish are bell tomatoes, eggs, and cheese, herbs, or red pepper flakes for garnishing. Bell peppers are packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. In addition, Bell Peppers also contain a healthy dose of fiber, folate, and iron.
Apart from those listed above, other good breakfast options are;
- Broccoli and cheese egg bake
- Chocolate cherry chia pudding
Pasta salad can be made into a balanced and nutritious meal. It’s made with cooked pasta, vegetables (non-starchy), meat, cheese, or beans. Another benefit of this meal is that it can be served cold and does well in the refrigerator. The nutritional value of this meal depends on the variety of ingredients used, which solely depends on your liking. Pasta salad with lots of vegetables is a very promising meal that provides you with enough energy to keep you throughout the day.
Lentil soup is a good meal if you’re in the mood for vegetables with a bit of spice. Lentils can lower cholesterol and work against diabetes. The potassium, iron, and folate present in lentils are also beneficial to the body. Lentils are also a source of plant-based protein and fiber, which will help keep you feeling fuller for longer.
Other options are;
- Peanut butter and banana roll-ups
- Bell pepper and guacamole
- Tuna salad with cranberries
- Sweet potato black bean meal prep bowls
- Vegetable quesadillas
- Fried rice with crisp pork
- Lemon chicken
- Egg noodles and pepper chicken
- Turkey meatballs
- Lentil bolognese
- Salmon burgers with slaw
Apart from these meals listed above, there are several other healthy meal plans that you and your family could try.
Another key to note after drafting a meal plan is proportion.
- Breakfast: Fruits(40%)+Proteins(30%)+ Starch(30%)
- Lunch: Fruits/Vegetables(40%)+Proteins(20%)+Starch(40%)
- Dinner: Vegetables(50%)+Proteins(30%)+Starch(20%)