Meal Plan

While I usually eat relatively healthy, I really want to write down my guidelines for a meal plan, both to hold myself accountable and for anyone else who is interested! I am still trying to eat intuitively, but some of my clothes fit a little tight, so I want to see if watching what I’m eating a little more will make a difference. I’m not a nutritionist, but read a lot about health and nutrition and these are some kinds of meals that work best for me!

The basis for all meals is a complex carb + protein, while incorporating healthy fats and some sweets (because my sweet tooth definitely can’t be denied). For some people, eating 3 meals a day works best, but for me, I would rather eat 5-6 smaller meals throughout the day! I have some stomach issues from time to time and usually eating a huge meal aggravates it, so if I eat more frequently and in smaller portions, that usually helps!

Breakfast: I usually work out in the morning, so breakfast needs to be out refueling!

  • 1/2 cup oatmeal made with almond milk/water + fruit + optional granola or nut butter
  • 1 cup Greek yogurt with fruit + granola/nut butter/cereal
  • 1 egg + 2 egg whites scramble with veggies and a little cheese/avocado
  • 2 multi grain pieces of toast/waffles with fruit + optional nut butter. Could also add a scrambled egg white
  • Protein bar + piece of fruit (preferably only if breakfast needs to be eaten on the go!)

Morning snack: Breakfast usually keeps me full for about 3 hours after I eat it. Sometimes I can survive without a morning snack, but sometimes I get hungry right around 11am and need something to tide me over until lunch!

  • Greek yogurt + granola/cereal/fruit
  • Banana
  • Apple
  • Grapes

Lunch: For lunch I like to pack in veggies because I usually don’t have any vegetables for breakfast (my breakfast 90% of the time is oatmeal)

  • Salad (spinach +  lettuce) + protein (chickpeas, chickenless strips, black beans, tofu, tempeh, veggie burger) + 1/4 avocado + any other veggies you like (ideas: shredded carrots, tomatoes, cucumbers, roasted zucchini/squash, etc.) + 1 tbs light dressing with a side (ideas: carrots + hummus, multi grain/pita crackers, apple)
  • Healthy wrap (multi grain or Flat Out brand) with veggies, one of the proteins mentioned above, and a spread (could be avocado, hummus, etc.) with a side of fruit or extra vegetables (carrots, celery, peppers, etc.)
  • English muffin or multigrain/ Ezekiel toast with spinach, avocado, and a protein (I liked a scrambled egg). Protein could also be on the side! Add a fruit or veggie side

Afternoon snack:

  • Protein bar (square bar, larabar, quest bar, clif bar, Go Macro bar — there are sooo many amazing bars on the market right now, the options are endless!)
  • Carrots/celery sticks/bell peppers + hummus/guacamole
  • Fruit/any of the options from the morning snack would also work!

Dinner:

  • Protein (tofu/veggie burger/tempeh) + roasted/steamed veggie (asparagus, carrots, broccoli, Brussels sprouts, green beans, etc.) + sweet potato
  • Big salad with a protein
  • Stir fry– veggies of choice + tofu/tempeh grilled on the stove with 1/2 cup brown rice
  • Brown rice bowl- 1/2 cup brown rice, chickpeas/black beans, any veggies! Can add salsa, hummus, avocado
  • Omelet (1 egg + 2 egg whites) with lots of veggies of choice, a little cheese, and 1 slice of toast or english muffin on the side

Dessert:

  • 2 dark chocolate PB cups
  • 3 dates
  • 1 serving of a Lenny & Larry’s cookie
  • Arctic Zero
  • Yasso Greek yogurt bar
  • Greek yogurt + honey +granola
  • Vegan oatmeal bites/cookies
  • 1/2 square bar

Anytime you are hungry: have a half portion of one of the snacks, wait 15 minutes, and assess if you are still hungry. Extra veggies are also always okay too!

Obviously, these are just some ideas off the top of my head! One of my main issues is that I snack too much, so I really want to stick to 2 snacks + a dessert with the CORRECT portion.

My other problem is that I never want let myself stay hungry..if I’m hungry, I need to eat!

If you have ideas for any other meals, comment and let me know! I’m going to try to do some full day of eating posts to hold myself accountable/have a visual of what a day of eating would ideally look like. Again, I am not trained to recommend meal plans, this is just what I am doing right now for ME because it fits my needs. Everyone is different!

 

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