Simple & Healthy Meal Plans

Following a simple and healthy meal plan is easier than you think. The main thing to keep in mind is that you need a balance of carbohydrates, fats and protein in every meal you eat. To avoid food binges, try eating five or six smaller meals per day, which helps keep your blood sugar levels in check, making you less hungry. When choosing a healthy, simple meal plan, follow the USDA's healthy food pyramid to help keep you on track.

Breakfast

A lot of people don't have time in the morning to prepare a full breakfast. Fortunately, there are many healthy, simple breakfast options to choose from. Reduced fat or fat-free yogurt with fresh fruit is an excellent breakfast option. Whole wheat toast or a whole wheat English muffin with either hummus or peanut butter are some other simple healthy breakfast options. Eggs are loaded with nutrients, and can be cooked ahead of time to save time in the mornings. Simply hard boil a handful of eggs and eat them for breakfast through the week. Here is one example of a simple healthy breakfast:

1 cup skim milk
1 whole wheat English muffin
1 hard boiled egg
1/2 cup fat free Greek yogurt with 1/2 cup of fresh strawberries

Lunch

Lunch is another meal where you can save a lot of calories. Rather than eating out or eating in the local cafeteria, pack your own lunch. Choose lean meats like chicken, turkey or fish, and pair the meat with a whole wheat pita and mustard instead of mayo. Eat a vegetable such as a side salad or a handful of carrots with every lunch. Here's an example of a simple healthy lunch:

Whole wheat pita with 3 oz. turkey breast, one slice reduced fat Swiss cheese and mustard
Side salad with Romaine lettuce, tomato, olive oil and red wine vinegar

Dinner

Dinner is when most people consume the majority of their calories; however, dinner doesn't have to be unhealthy. Try using this strategy for a healthy meal every night of the week: Fill half your plate with fresh vegetables, a quarter of your plate with lean protein and a quarter of your plate with a whole grain. Here's an example of a simple, healthy dinner:

4 oz. flank steak seasoned with herbs and spices like parsley, black pepper and cumin
1 cup steamed broccoli and carrots with olive oil and lemon juice
1/2 cup whole wheat spaghetti with tomato sauce

Snacks

Healthy snacking is just as important as the three main meals you eat. Choose healthy dairy snacks such as string cheese, cottage cheese and yogurt; healthy fruits and vegetables like celery, tomatoes, cucumbers, peppers and avocado from the vegetable food group; apples, bananas, oranges and berries; and healthy nuts like almonds, walnuts, pecans and pistachios. Here are some examples of some healthy snacks you can enjoy:

6 whole grain crackers with 2 tbsp. hummus
1 piece of string cheese
1/2 cup cottage cheese
1 palm full of almonds
1 apple with almond butter dip

Drinks

Liquid calories can really add up, so limit your daily drinks to water, tea and coffee. Aim for at least 10, 8-oz. glasses of water every day. Avoid sugary sodas and juices, and when you consume alcohol, limit yourself to one or two glasses of wine or light beer.