A major factor in meal planning and maintaining a healthy lifestyle living, in the long run, is proper planning. Poor food decisions often occur when you are not planned for the meal and end up catching fast some other convenient and potentially unhealthy food. By Knowing what you are going to eat ahead of time and holding all the ingredients set as part of a weekly plan executes eating have a healthy weekly menu much easier.
How to set up a weekly meal plan?
When you are creating a weekly meal plan, keep it healthy by limiting meals with saturated fats and sugar, processed meals and fast foods. Make your food as much as you can ahead of time, such as cutting vegetables or making snacks in a pot that can be cooked later. Eat slowly during each meal, and look for smaller servings than you usually eat. Mix the meal combinations from week to week, so you do not get bored with your food. Consider adding one day a week in which you allow yourself to eat fast food or another unhealthy option to avoid the feeling of deprivation and binge eating when you quit your normal diet.
Meal weekly plan: breakfast
Many acknowledge breakfast the most critical meal of the day because you are breaking the fast you just passed while sleeping all night long. Eating foods that have a right mix of protein, carbohydrates, and fiber will give you the boost you need without letting you down. Choose foods like boiled eggs or scrambled eggs with whole-grain toast, yogurt, and fruit, oats, whole dry grains with skim milk or a protein smoothie.
Meal weekly plan: lunch
Some healthy lunch choices that will keep you well during the day include a turkey sandwich on brown bread, bread stuffed with eggplant, minestrone or other low-fat soup or a tuna sandwich. You may also have remnants of your dinner the night before. Keep an eye on the condiments you use, such as mayonnaise, so you do not take too much fat. If you have more time to prepare your food, rice, beans, fish meat or poultry, vegetables are the healthy combination provided that more than 50% of your dish is low-calorie fruits and vegetables.
Meal weekly plan: dinner
Dinner time is an important meal on a healthy menu plan because you do not want to eat anything too heavy too late in the day when your activity levels are ending and getting ready for a night’s sleep. Include meal options such as grilled or cooked fish, chicken breast, lean meat, vegetarian chili or whole pasta with vegetables or tomato sauce. Additional can include brown rice, salad or steamed vegetables.
Meal weekly plan: snacks
Adding small snacks to your daily menu plan will keep your blood sugar at a constant level so you can avoid compulsivity. Foods such as mixtures of cereals, raw vegetables, nuts or other fruits will keep you well and without starvation between meals.
Many colors for healthy lifestyle living
The more colorful your meal is, the healthier your food is, as long as this coloring does not come from preservatives and artificial colors. (Photo: healthyusa.com)
Meal simple plan: template
Healthy eating is easy. Enjoy a diversity of nutrient-dense foods from all food groups. Divide the plate into four parts. Fill a room with lean protein, a quarter with whole-grain carbs and the remaining half with vegetables. Drink a glass of low-fat milk as well. Below is a simple example of a weekly food menu.
As Monday is the beginning of work and school week, a person should keep simple meals to remain whole. At breakfast, whole grain cereals with skim milk and banana are an excellent choice. For lunch, one should consider a turkey sandwich on whole wheat bread with an apple, carrot and skim yogurt. For dinner, fried chicken made with low-sodium soy sauce or olive oil and frozen vegetables served with brown rice is a healthy option. If you prefer, you can change the dinner menu for lunch. In the intervals between these three meals, eat fruit and drink milk or vitamins.
Buy fresh fruits of the season because they will be less expensive and tastier. For breakfast, eat a whole wheat bread with cheese and low-fat cream and orange juice for a healthy energy for your day. For a mid-day meal, vegetable soup with whole-grain crackers and low-fat cheese with grapes will make you feel right with your choice. For dinner, noodles with turkey meatballs and a salad with low-fat salad dressing is a fantastic way to reward yourself for eating well. Again, you can exchange lunch with dinner and between meals, continue with fruits and vitamins.
In case the ingredients of an item are hard to pronounce and mention, food may not be a healthy choice. At breakfast, cottage cheese or low-fat ricotta with sliced peaches and whole wheat toast with margarine is a healthy start to the day. For lunch, whole-grain pasta with vegetables and fruit salad can be a tasty alternative to something more creative. For dinner, grilled salmon with baked potatoes and roasted brussels sprouts. If you realize that lunch is not giving you the energy you need, change it for dinner. Add fruit and vitamins between meals.
Refrigerated vegetables are an excellent replacement for fresh options, and they heat up quickly in the microwave. At breakfast, oatmeal with raisins, nuts and brown sugar with low-fat milk is a delicious choice in fiber and iron as an alternative to sugary cereals. For lunch, a whole wheat bread with hummus, lettuce and tomatoes, skimmed yogurt and fresh strawberries are healthy options. For your dinner, go for a meatloaf made with lean ground beef, green beans, and sweet potato mash is a tasty take on a simple weekly menu.
A person should visit all four corners of the supermarket for a weekly shopping list to be healthy. That means having on the list a visit to the aisle for fruits and vegetables, baking for whole grains, meat section for lean proteins and don’t forget to choose low-fat milk. At breakfast, a boiled egg with two slices of whole wheat bread and a glass of low-fat milk will help you get the day off on the right foot. For lunch, one should try a tuna sandwich made with low-fat mayonnaise on whole wheat bread or curd, topped with sliced cucumbers and a fresh apple. For dinner, a whole wheat tortilla filled with eggplant antipasto with lean cheddar cheese and parsley, brown rice, and a salad with low-fat salad dressing for a delicious way to end the day. If you want to vary, try adding natural yogurt between meals instead of fruits.
Lean cuts of beef can help you get out of the rut without losing your shape. For breakfast, whole wheat pancakes with real maple syrup, sliced bananas, and low-fat milk is a tasty treat. For lunch, grilled chicken salad with dried blueberry/strawberry/blackberry, walnuts and low-fat salad dressing, whole wheat bread and low-fat yogurt have protein and packed antioxidants. For dinner, grilled sirloin, corn, roasted peppers and baked potato fries are a satisfying meal.
The person should eat in moderation what he likes of all food groups and not overdo it in any food. For breakfast, an omelet with cheese and ham, fresh cantaloupe, fresh strawberries, blueberries/strawberries / fresh red fruits, wholemeal cookie, and fries is a buffet that will not leave a person in the mood. For dinner, parmesan chicken with whole wheat spaghetti and steamed broccoli is an excellent way to end the week.
As you can see, a weekly meal plan for homemade food is quite easy to do. This menu we suggest may be a weekly menu for family or individual, only increase/reduce the amount of food. Meal planning can be modified as you see fit according to your tastes. Be sure to visit a nutritionist before making a weekly menu and be sure to put your comments on their menu in the space for comments below.