Be Well Meal Planning

Meal planning is very individualized to both a person’s lifestyle, as well as the type of eating they subscribe to (be it low carb, Mediterranean, vegetarian, etc). However, here are some general tips to make your meal planning more healthy or helpful! If you would like more meal planning guidance for your specific goals, send me an email: christina@almebewell.com.

• Pick a day to plan all of your meals for the coming week.  It will only take about 10 or 15 minutes and it’s worth it!

• Pick your proteins and make them lean choices.

  • Fish, seafood, certain cuts of red meat (should have no more than 10g fat per 3.5oz cut), chicken breast, turkey breast, egg whites, tofu, tempeh, beans.

• Pick your non-starchy vegetables, 1-2 servings at least per meal.

  • They are rich in vitamins, minerals, antioxidants, fiber; will add volume to your dish to fill you up and stay full longer.

• Choose your carbohydrates. They should be a side dish and not the main course, filling ¼ of your plate.

  • Pick whole grains; they add vitamins, minerals, fiber, and enhance feelings of fullness.

  • Skip refined starches like breads, white rice, and pastas

• Choose 2-3 servings of fruits per day, try to eat the skin - NO juice.

• Choose 2-3 servings of low fat/fat free dairy or dairy alternatives per day.

• Fats can quickly add additional calories so be mindfull!  When cooking try not to add additional fat and instead use seasonings to your heart’s content! They add flavor and do not add calories.

• We all know life can get hectic, so allow for some flexibility. For example, if you end up working late and do not feel like cooking, have a back-up for a healthy meal or leftovers.

• Write a grocery list while you are meal planning. Look through your cupboards to see what you do and do not need. A list helps you stick to your “guns” when you are shopping, try not to stray from it!