One way that our diets get off track is not sticking to a meal plan. I prefer not to eat the exact same things everyday, but don’t have the time to cook up a different meal 3 times a day. Sometimes the meal plan gets boring and tiring. Below is a healthy meal plan that helps you prep and put together different meals to keep it easy, delicious and on target.
2 Sweet potatoes
2 Stalks of Carrots
1 Large Onion
Red, Yellow and Green peppers
Extra Virgin Olive Oil
Red Pepper Flakes
BBQ Sauce – low sugar
8 chicken thighs
Whole Wheat Tortillas
Whole Wheat Pitas
Low Sodium Chicken Broth
1 can of tuna
1 can no-salt added chickpeas
No Salt added tomato sauce
Recipes and Preparation
2 sweet potatoes peeled and cut up in 1 inch cubes
2 stalks of carrots peeled and cut up in 1 inch cubes
1 head of broccoli cut up
1 head of cauliflower cut up
1 Large Onion cut up
1 Zucchini cut up in 1 inch slices
2 tbsp of extra virgin olive oil
1 tbsp of salt
1 tbsp of garlic salt
1 tbsp of turmeric
1 tbsp of vegetable spices
1. Preheat the oven to 375 degrees F.
2. Start by cutting up all of the vegetables and set them aside. Take out a cooking sheet and line it with foil.
3. In a bowl, mix oil, and spices and the vegetables so they are covered in the oil and spices.
4. Place the vegetables on the cooking sheet and put in the oven.
5. Roast the vegetables for about ½ hour, flipping once.
As you are waiting for the vegetables to cook start prepping the chicken.
8 Chicken Thighs
2 Chicken strips
2 tbsp of extra virgin olive oil
1 tbsp of bbq sauce
1 tbsp of red pepper flakes
1 tsp of garlic salt
1. Line a cooking sheet with foil.
2. In a plastic bag put the oil, bbq sauce, pepper and garlic salt and shake until the chicken is covered.
3. Place the chicken on the cooking sheet and put it in the oven on a lower shelf from the vegetables, roast for 1 hour, flipping the chicken over every so often.
1 ½ cup of quinoa
2 1/3 cup of water
1 tsp of extra virgin olive oil
¼ teaspoon of salt
½ cup of cut up basil
1. Pour the water in a pot on the stove and bring to a boil.
2. Once the water is boiled pour the quinoa, 1tsp of extra vigin olive oil, and salt in the boiling water and turn down the burner to medium heat.
3. Boil the quinoa until the quinoa soaks up the water, stir the quinoa and take off the burner.
1 Red, 1 Yellow and 1 Green peppers
Broccoli cut into florets
Cauliflower cut into florets
1. Split up the salad greens and other vegetables (cut up) into 5 different containers.
2. In the 1st container add ½ cup of quinoa, and 3 ounces of tuna.
3. In the 2nd container add 1/2 cup 1 chicken thigh cut up.
4. In the 3rd c ontainer add ½ cup of drained and washed chickpeas.
5. In the 4th and largest container store the rest of the tossed salad.
How To Store The Food
In see-through plastic or glass tubs or jars, store the chicken, quinoa, and vegetables in separate containers.
Your Seven Day Healthy Meal Plan
Whole wheat pita with salsa scrambled eggs
Salad greens mixed with 3 ounces of tuna, ½ cup of quinoa and 2 tbsp of salad dressing
1 cup of chicken thigh with 1 cup of roasted vegetables and 1 cup of quinoa
Oatmeal with raisins and cinnamon
Salad greens mixed with ½ cup rinsed and drained chickpeas stuffed into a whole wheat pita
Chop ½ cup leftover roasted vegetables and stir into 2 beaten eggs. Pour into a small non-stick skillet and bake at 350 degrees until set
Whole wheat tortilla with salsa scrambled eggs
Salad greens mixed with ½ cup chopped leftover chicken, ¼ cup of cheddar cheese, and salad dressing
Stir 1 chopped garlic, ½ cup diced leftover chicken, ½ cup of roasted vegetables, and ¼ cup of quinoa in 2 cups of low sodium chicken broth. Heat in a pot over medium heat until it boils.
Scrambled eggs with salsa and 1/8 avocado wrapped in a whole wheat tortilla
Puree ½ cup of rinsed and drained chickpeas with 1 tsp olive oil, 1 small clove of garlic, and juice of ½ lemon. Serve with toasted pita and ½ cup leftover roasted vegetables
Place in between 2 whole wheat tortillas chopped ½ cup of roasted vegetables, ½ cup of chicken and ½ cup of tomatoes diced and sprinkle on ½ cup of cheddar cheese. Cook the tortillas in a small pan on the stovetop over medium heat until lightly brown on both sides. Serve with 1/8 mashed avocado and salsa mixed.
Oatmeal with raisins and almond butter
Salad greens mixed with ½ cup rinsed and drained chickpeas, 1/8 diced avocado, mixed with salad dressing
Combine 1 cup leftover vegetables, 1 cup of quinoa, 1 egg and ¼ parsley in an over safe skillet. Top with 2 tablespoons shredded cheddar cheese. Bake at 350 degrees until warmed through and cheese is melted. Put half aside for lunch the next day and eat the other have with salad greens served with 1 tablespoon salad dressing.
Whole wheat pita with 1/8 avocado and 2 ounces of tuna
Leftover quinoa and roasted vegetable casserole
Cut open a whole wheat pita into 2 slices and spread a thin layer of tomato sauce over each half. Top with leftover roasted vegetables, chopped olives, and 2 tablespoons grated Parmesan cheese. Broil until pizza is hot and cheese is browned approximately 2 to 3 minutes.
Scramble eggs mixed with ½ cup of vegetables and sprinkled with cheddar cheese
Lunch: Stuff in a whole wheat pita, the rest of the vegetables, chicken, and quinoa with 1/8 avocado and sprinkle some shredded cheddar cheese and broil until cheese is melted and pita is warm.
Pick a day that you have about 4 hours to dedicate to grocery shop, cook, package and clean up your place and you will be surprised how much time it frees up in your week. Not only will it free up some extra time, but you won’t be wondering what to eat, and you won’t reach for an unhealthy choice.