Example of a meal plan.
The below meal plan is based on eating every 3-4 hours. Plan is the most important word here! We need to plan our meals. If we are out of the house most of the day at work or at school we must plan for this. Most "bad" meal choices are made when we don't plan, become famished and eat anything that is quick and ready.
A smart step to take once we come home from our weekly grocery shopping trips is to chop and bag/box our veggies and fruits for the week. Our peppers, broccoli, cauliflower, tomatoes, kale, cucumbers, strawberries etc. Another choice is to shop at stores like Trader Joe's that sell pre-cut veggies and fruits at a reasonable price.
Another good time saver is to pre-cut all your garlic that we buy, when we buy it. We can use a food processor to mince many garlic cloves all at once. Then put the garlic in an airtight container, with enough olive oil to totally cover the garlic. Now we have our garlic cut and ready to make flavorful, healthy dishes and we have garlic infused olive oil. We need to plan out our week and make sure we are prepared to honor ourselves, regardless of our schedule.
The meals in this plan can be substituted with any recipes that focus on whole foods. Our snacks should be whole foods always. Fruits, raw veggies, a handful of nuts or seeds or a glass of fresh home squeezed juice. To make our busy lives easier, make sure to save leftovers from the night before and bring them as lunch. Always start the day with a fruit/veggie smoothie or juice and whole, unprocessed oats and grains or maybe eggs, however you most enjoy them.
And we have to make sure to drink a glass or more of water every time we eat. We are almost 70% water! Make sure to replenish this required element constantly!
Meal Plan
Breakfast Lunch DInner
Mon Juice/smoothie bbq chicken kale lentil stew
Eggs or oatmeal salad rnbw sal
water
Tues juice/smoothie leftovers collard wrap
Eggs or oatmeal salad bkd swt po
water
Wed juice/smoothie stufd portbls sted veggie
Eggs or oatmeal salad bkd swt po
water
Thurs juice/smoothie lentil stew gr/fed burg
Eggs or oatmeal salad std kale
Water salad
Fri juice/smoothie Free lunch chard wrap
Eggs or oatmeal bkd swt po
water
Abbreviations : gr fed burg – grass fed burgers
Bkd swt po – baked sweet potato
Ste kale – sautéed kale
Sted veggie – sautéed veggies
Stfd prtbls – stuffed portabellos
Rnbw sld – rainbow salad
The below meal plan is based on eating every 3-4 hours. Plan is the most important word here! We need to plan our meals. If we are out of the house most of the day at work or at school we must plan for this. Most "bad" meal choices are made when we don't plan, become famished and eat anything that is quick and ready.
A smart step to take once we come home from our weekly grocery shopping trips is to chop and bag/box our veggies and fruits for the week. Our peppers, broccoli, cauliflower, tomatoes, kale, cucumbers, strawberries etc. Another choice is to shop at stores like Trader Joe's that sell pre-cut veggies and fruits at a reasonable price.
Another good time saver is to pre-cut all your garlic that we buy, when we buy it. We can use a food processor to mince many garlic cloves all at once. Then put the garlic in an airtight container, with enough olive oil to totally cover the garlic. Now we have our garlic cut and ready to make flavorful, healthy dishes and we have garlic infused olive oil. We need to plan out our week and make sure we are prepared to honor ourselves, regardless of our schedule.
The meals in this plan can be substituted with any recipes that focus on whole foods. Our snacks should be whole foods always. Fruits, raw veggies, a handful of nuts or seeds or a glass of fresh home squeezed juice. To make our busy lives easier, make sure to save leftovers from the night before and bring them as lunch. Always start the day with a fruit/veggie smoothie or juice and whole, unprocessed oats and grains or maybe eggs, however you most enjoy them.
And we have to make sure to drink a glass or more of water every time we eat. We are almost 70% water! Make sure to replenish this required element constantly!
Meal Plan
Breakfast Lunch DInner
Mon Juice/smoothie bbq chicken kale lentil stew
Eggs or oatmeal salad rnbw sal
water
Tues juice/smoothie leftovers collard wrap
Eggs or oatmeal salad bkd swt po
water
Wed juice/smoothie stufd portbls sted veggie
Eggs or oatmeal salad bkd swt po
water
Thurs juice/smoothie lentil stew gr/fed burg
Eggs or oatmeal salad std kale
Water salad
Fri juice/smoothie Free lunch chard wrap
Eggs or oatmeal bkd swt po
water
Abbreviations : gr fed burg – grass fed burgers
Bkd swt po – baked sweet potato
Ste kale – sautéed kale
Sted veggie – sautéed veggies
Stfd prtbls – stuffed portabellos
Rnbw sld – rainbow salad