Healthy Nutritious Meal Plan


Write and plan your meals 

include a well Balanced Meal full of good nutrients and track your condiments as well.

 

High Protein - 5 Servings

 

up to 1 gram of protein per day 

ex: if you weigh 120 pounds consume 120 g

Each serving can be measured by opening your palm of your hand

  • Chicken - Poultry
  • Fish
  • Shellfish
  • Pork
  • Beef
  • Bison/Venison
  • Eggs

Alternative Meats

  • Tofu, Soy
  • Protein Shakes
  • Protein Bar
  • Protein Snacks
  • Cottage Cheese
  • Yogurt 
  • Beyond Meat
  • Other alternative meat

 

 

 

 

Colorful Veggies - 5 Servings

  • Brussel Sprouts
  • Spinach
  • Arugala
  • Asparagus
  • Kale
  • Bok Choy
  • Cabbage
  • Cauliflower
  • Green Beans
  • Celery
  • Mushrooms
  • Cucumber
  • Mix Greens
  • Romaine Lettuce
  • Butter Lettuce
  • Bell Peppers
  • Carrots
  • Sprouts
  • Squash
  • Zucchini
  • Radish
  • Beets
  • Avocado

 


Tasty Fruits - 4 Servings

  • Blueberries
  • Raspberries
  • Cranberries
  • Acai Berry
  • Passion Fruit
  • Oranges
  • Banana
  • Apples
  • Kiwi
  • Mango
  • Canteloup
  • Clementines
  • Watermelon
  • Grapefruit
  • Grapes
  • Pears
  • Pineapple
  • Smoothies


Complex Carbs - 3 Servings

  • Oats
  • Ezekiel bread
  • Whole grain
  • Whole wheat
  • Beans - Legumes
  • Quinoa
  • Rice - brown
  • Potatoes
  • Buckwheat

 


Healthy Fats

  • Almonds
  • Nuts
  • Cashews
  • Cheese
  • Avocado oil
  • Olive Oil
  • Coconut Oil
  • Ghee
  • Olives
  • Seeds
  • Peanut Butter

 

 

Healthy Snacks

  • side salad with cucumber and other toppings
  • yogurt with fruits and granola and berries
  • protein shake with fruits
  • protein shake with peanut butter
  • hummus with carrots, brocolli, celery
  • mixed nuts
  • protein bar
  • cauliflower chips with guacamole 
  • quinoa chips with salsa
  • cottage cheese with pineapples
  • whole foods fruit bowl
  • tomato with cucumber