Trying to feel better, fit into that new summer outfit you want to wear this year, or just trying to manage your weight and health?ou’re not alone.
You’re not alone.
Eating better is the first step toward weight loss—we all know that, and dieting is ineffective. The concept of losing weight by starving yourself has been disproven several times.
Instead of chasing the latest fad, we've put together a fun and healthy meal plan to get you started. Whether you’re a 9-5 grinder, a stay-at-home parent, or doing shift work, tasty options are easier to find than you'd think.
Meal Prep is Key!
It’s very important to schedule a healthy meal plan, with each piece ready to go for the week (or day), especially when you’re not at home much. Running out the door in the morning and forgetting to make lunch will lead to a fast food... and that just won't do.
Pick a day that works best for you to prep lunches and dinners. If Sunday is your free day (or "least crazy" day—parents know what's up), then carve out some time to make a plan.
Depending on your type of scheduling, you may want to take the time to prep dinner too. Or at least the days you know you’ll be home late and want a quick meal.
Below, we’ll give you a couple ideas for all three meals during the day, and some Pro Tips to get you started.
Breakfast is the most important meal of the day! You’ve heard before, right? It’s true though, so don’t forget. Breakfast helps you kickstart your metabolism to keep you burning fat all day.
Avoid going to that drive-through for your morning meal. Instead, try some of these easy options with minimal prep time to get you started.
Eggs - This goes without saying: eggs are a great source of protein and vitamin D. The best part is that you can mix it up, so it doesn’t get boring. Sunny-side up, poached, or even an omelette (with skimmed milk) can give you the best start to your day.
Oatmeal - This is perfect for those of you who are running out the door in the morning. Although steel-oats are better (taking about 15 mins to cook), rolled oats and instant oatmeal will still do the job for breakfast. Just remember to avoid the flavoured, sugary instant oatmeals.
Pro Tip: Keep a box of instant oatmeal in your desk at work. If you do rush out the door you still have something quick and healthy waiting for you.
Banana and almond butter toast - Super simple, and super tasty! Whether you’re in a rus, or taking your time in the morning and want to enjoy it with your coffee or freshly squeezed OJ.
Pro Tip: Use whole-wheat rye bread when you make toast. It’s better for you and kicks start your metabolism in order to help you shed more pounds!
Healthy Lunch Break
Forgetting your lunch is the worst. That’s when you’ll start to get hungry and take that trip across the street to that fast food joint you promised yourself you’d avoid.
That’s why preparing a healthy meal plan is key, especially for those on the go. Even if you’re a stay-at-home parent, it will probably make life considerably easier to heat it up.
We suggest picking two or three meals to prepare on any given day. That way you’re not eating the same meal for a whole week. Let's be real... that can get boring.
Tuna salad wrap - Get your favourite tuna salad recipe and some whole wheat wraps, and you have yourself lunch. Bare in mind that tuna salad has a shelf life of five days at most. Seal it up tightly, because you can't blame that smell on the dog.
Naked taco bowl - This dish will last the whole week, depending on the ingredients used. Start with brown rice, black beans, and your favourite salsa. Then add all the other veggies you love!
May we suggest: corn, sweet bell peppers, radish, napa cabbage, cherry tomato, cilantro, lime juice.
Pro Tip: Add lean ground turkey if you’re craving meat - but remember, cooked ground turkey only has a shelf life of four days!
- Balsamic Chicken Coleslaw - This is the perfect meal for on-the-go parents. You can eat it hot or cold and can meal prep to make a few meals. Try this recipe and then make it your own!
Healthy Dinner Options
You may want to get a slow cooker if you don't already have one. Most healthy meal plans will be so much simpler that way. During your Sunday meal prep, cut up and portion out what you need for each meal, ready to go in the freezer.
Before you leave the house in the morning, or before you start getting your kids ready for school, get your ingredients into the slow cooker. You can just let it sit all day, and you'll be well on your way to a great meal!
Here are a couple slow-cooked healthy meal plan options you can prepare the night before:
- Buffalo Chicken Lettuce Wraps - The recipe will be a family favourite and loaded with healthy goodness! You can probably make about six servings in a regular-sized batch.
Root Vegetable Stew - All the veggies you need, loaded into a delicious and comforting stew. We think this one will be a hit for everyone.
Pro Tip: Switch out the broth with mushroom or vegetable stock, and you have yourself a delicious vegan substitute!
- Beef Teriyaki - This one doesn't need a slow cooker. A fresh hot meal over the weekend maybe? Or date night during the week with a glass of red wine. Either way, this one is a sure winner.
These ones are easy! Fruits, freshly cut veggies, and whole wheat crackers can round out your healthy meal plan in a snap. They're everything you need in order to avoid that vending machine.
Almonds will help between meals, and dark chocolate will help curb that want for sugary chocolate bars. Just keep the dark chocolate to one or two bites per day!
Start Eating Healthy Today
Now that you have some amazing meal ideas for all points of today, you can get started. Mix and match our ideas above, and add your own.
See our Meal Plans to prepare your food without a fuss. Each jar is one fully balanced meal with fewer than 500 calories.
Have fun eating better. Shake up the way you eat!