Meal Plans
Prioritize Your Health
Welcome to our 'Meal Plans' section, where we guide you towards a healthier lifestyle through thoughtful nutrition. Delve into the essentials of healthy eating, supported by scientific research. For a comprehensive understanding, we recommend exploring this authoritative article on nutrition standards: Link to Scientific Article. It serves as a valuable reference as you embark on your journey to optimal well-being.
Meal Plans
Day 1
Breakfast
Overnight Oats
Overnight Oats: Breakfast to Look Forward To - Flavour and Savour
These provide healthy whole grain carbs and fiber for children and are easy on the stomach, the fruits you choose also contain many useful antioxidants and micronutrients.
Day 1
Lunch
Pasta Salad
Healthy Italian Pasta Salad - Cooking With Curls
This meal provides a variety of benefits from fiber if using whole grain noodles to calcium and iron if using cheese and meat products.
Day 1
Dinner
Chicken Vegetable Stir-Fry
Healthy Chicken Stir Fry Recipe | Weeknight Dinner | Wholefully
This meal is high in protein and vitamin A which is good for eyesight and development of the retinas.
Day 2
Breakfast
Avocado Toast
Tomato & Avocado toast | Fooducate
This meal provides a high range of healthy fats that decrease LDL cholesterol, and fiber which is good for cleaning out your intestines
Day 2
Lunch
Lentil Soup
Crockpot Lentil Soup - Isabel Eats
This meal contains many vegetables that are high in protein and fiber and is easy to pack for lunches
Day 2
Dinner
Baked Potato Bar
Baked Potato Bar with Healthy Toppings - It's a Veg World After All® (itsavegworldafterall.com)
This meal is also easy to make and take out with out, potatoes are high in potassium and this recipe adds a lot of complex carbs as well
Day 3
Breakfast
Broccoli and Ham Egg Bake
Healthy Ham and Broccoli Egg Bake Recipe - Tasty Ever After
This meal provides calcium, protein, and fiber and easy prep for later meals
Day 3
Lunch
Peanut Butter and Banana Sushi
Healthy Banana Sushi Rolls with Peanut Butter | My Everyday Table
Peanut butter provides an arrangement of healthy fats and bananas have potassium which is good for many bodily functions
Day 3
Dinner
Caprese Chicken Breasts
Best Caprese Chicken Recipe - How To Make Caprese Chicken (delish.com)
This meal is again high in protein and iron and has a tomatoes that contain lycopene which is good for heart health
Day 4
Breakfast
Fruit Parfaits
Fruit Parfait with Yogurt and Granola (myheavenlyrecipes.com)
This meal is easy to make and provides a good source of calcium and probiotics
Day 4
Lunch
Sweet-Potato Black Bean Bowl
Sweet Potato Black Bean Meal Prep Bowls - It's a Veg World After All® (itsavegworldafterall.com)
This recipe is packed with viatmins and nutrients like fiber, vitamin a, and healthy fats from avocado
Day 4
Dinner
Healthy Mac and Cheese with Veggies
Healthy Mac and Cheese with Veggies - My Kids Lick The Bowl
This meal has cauliflower and zucchini which have lots of fiber and nutrients as well as cheese which is high in calcium
Day 5
Breakfast
Chocolate Cherry Chia Pudding
Chocolate Cherry Chia Seed Pudding (Easy + Healthy + Vegan) (madaboutfood.co)
This meal contains healthy omega fatty acids from chia and helpful phytochemicals from chocolate
Day 5
Lunch
Tuna Salad
Healthy Tuna Salad With Cranberries - Gluten Free (chelseyamernutrition.com)
This meal contains seafood whihc is high in omega fatty acids as well as protein and cranberries which have a variety of nutrients
Day 5
Dinner
Chickpea Curry
20 Minute Chickpea Curry Recipe - Nora Cooks
Chickpeas contain plant-based protein and fiber which is good for heart health
Day 6
Breakfast
Bell Pepper Egg Cups
Breakfast Red Bell Pepper + Egg Cups (low FODMAP) - For A Digestive Peace of Mind—Kate Scarlata RDN
Bell Peppers are high in vitamin A and eggs have lots of protein
Day 6
Lunch
Veggie Quesadilla
Southwest Veggie Quesadillas | Gimme Delicious
This meal has lots of beans, onions, and peppers which have many nutrients that have been discussed previously
Day 6
Dinner
Salmon Burgers
Yummy Salmon Burgers with Slaw Recipe - Pinch of Yum
This meal is high in Omega 3 fatty acids and protein
Day 7
Breakfast
Peanut Butter Granola Bars
5-Ingredient Healthy Peanut Butter Granola Bars - The Real Food Dietitians
Super easy to make and filled with nuts and seeds that are high in essential fatty acids
Day 7
Lunch
Turkey Meatballs
Make Ahead and Freeze Turkey Meatballs - Hälsa Nutrition (halsanutrition.com)
Turkey is a high protein, low fat animal product that is great for keeping meals light
Day 7
Dinner
Black Bean and Rice Skillet
Easy Black Bean & Rice Skillet - Marisa Moore Nutrition
This meal contains black beans, high in fiber, and brown rice which is a great whole grain also high in fiber