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7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep

Verywell / Amelia Manley

Why Nutrition is Important for a Healthy and Balanced Diet

What to eat for a healthy balanced diet.

• Meal Planning

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle . Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level, and many more factors. When thinking about what is "healthy" and "balanced" for you, there are many considerations. Think about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.

Planning a daily menu isn't difficult as long as each meal and snack has some protein, fiber,  complex carbohydrates , and a little bit of fat.  You may want to plan approximately 100 to 250 calories for each snack and 300 to 600 calories per meal; however, you may need more or less depending on your hunger levels and energy needs.

A healthy diet generally includes a combination of the following:

• Vegetables: Always a smart choice, aim to fill about half your plate with veggies. Add plenty of cruciferous veggies like broccoli, leafy greens, as well as colorful options like peppers.
• Fruits: Go for fresh fruit whenever possible and try a variety of colors. Berries, grapes, apples, and grapefruits make great choices.
• Whole grains: Eating grains in their whole form provides additional fiber and nutrients. This includes brown rice, oats, and 100% whole grain breads.
• Lean protein: High in protein and relatively low in fat, lean proteins include grilled chicken, ground turkey, and white fish.
• Healthy fats: Fatty fish, such as salmon and tuna, as well as nuts, such as walnuts, provide essential omega-3 fatty acids. Avocados are a great source of beneficial unsaturated fats.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 to 2,200 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately. There are also several helpful fitness books that cover all things health and nutrition to help you find the best meal plan to meet your goals.

Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.

It's OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn't going to work because of the breading changes the fat, carb and sodium counts—and the calories. Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.

Download the 1-Week Healthy and Balanced Meal Plan

Download the meal plan.

• One grapefruit
• Two  poached eggs  (or fried in a non-stick pan)
• One slice 100% whole wheat toast

Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat

• 1 cup plain yogurt with 1 tablespoon honey

Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat

• 6 ounces grilled chicken breast
• Large garden salad (3 cups mixed greens with 1 cup cherry tomatoes, 1/4 avocado , topped with 2 tablespoons balsamic vinaigrette)

Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat

• 1 cup (about 10) baby carrots
• 3 tablespoons hummus
• 1/2 piece of pita bread

Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat

• 1 cup steamed broccoli
• 1 cup of brown rice
• Halibut  (4-ounce portion)

Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat

• Two pitted Medjool dates
• 1 ounce 70% dark chocolate

Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat

Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

• One whole-wheat English muffin with 2 tablespoons peanut butter

Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat

• One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries

Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat

• Turkey sandwich (6 ounces of turkey breast meat, large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)

Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat

• 1 cup (about 30) grapes

Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat

• 5-ounce sirloin steak
• One roasted sweet potato
• 1 cup cooked spinach (made with 2 teaspoons olive oil)
• 1 cup green beans

Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat

• 1 cup plain popcorn

Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat

Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat

• Overnight Oats (one mashed banana, 2 tablespoons chia seeds, 1/2 cup oats, 1 cup almond milk, 1 teaspoon cinnamon)

Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat

• One fresh pear
• 1 ounce (22) almonds

Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat

• One fried egg
• One slice whole wheat bread
• 1/2 avocado, mashed
• 1 medium apple

Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat

• 1 cup baby carrots
• 1 cup cherry tomatoes

Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat

• One whole wheat english muffin
• One slice tomato, two leaves lettuce, one slice onion
• 5-ounce turkey burger
• 2 tablespoons ketchup

Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat

• 1 cup of ice cream
• 1 cup fresh raspberries

Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat

Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat

• Two slices 100% whole wheat toast with 2 tablespoons peanut butter

Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat

• 1 cup grapes
• 1 ounce (14) walnuts

Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat

• Tuna wrap with one wheat flour tortilla, 1/2 can water-packed tuna (drained), 1 tablespoon mayonnaise, lettuce, and sliced tomato
• 1/2 sliced avocado

Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat

• 1 cup cottage cheese (1% fat)
• 1/2 cup blueberries

Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat

• 1 1/2 cups whole wheat pasta
• 1 cup tomato sauce
• Small garden salad (1 cup mixed greens with one half cup cherry tomatoes topped with one tablespoon balsamic vinaigrette)

Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat

Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat

Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat

• One whole wheat bagel
• 3 tablespoons cream cheese

Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat

• 1 cup cauliflower pieces
• 2 tablespoons ranch dressing

Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat

• Veggie burger
• Whole grain bun
• One slice cheddar cheese
• One sliced apple

Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat

• 2 tablespoons peanut butter

Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat

• 4 ounces  trout filet
• 1 cup steamed green beans
• 1 cup brown rice
• One small garden salad with 1 tablespoon salad dressing

Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat

• One fresh peach

Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)

Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat

• One (7-ounce) container of 2% Greek yogurt
• One hard-boiled egg

Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat

• 10 whole wheat pretzel twists

Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat

• One whole wheat tortilla
• 4 ounces turkey
• 1 cup mixed greens
• 1 tablespoon honey mustard

Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat

• 1/2 ounce (11) almonds

Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat

• 5 ounces  pork loin
• Small garden salad with 1 tablespoon vinaigrette
• 1 medium baked sweet potato
• 5 asparagus spears

Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat

• One medium chocolate chip cookie
• 1 cup sliced strawberries

Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat

Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat

• 1 cup cooked oatmeal
• 1/2 cup non-fat milk
• 2 tablespoons almond butter

Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat

• One (7-ounce) container 2% Greek yogurt

Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat

• 6-ounce baked chicken breast
• Large garden salad with tomatoes and onions and 2 tablespoons balsamic vinaigrette
• One baked sweet potato

Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat

• 1 cup raw broccoli florets

Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat

• 4-ounce serving of baked or grilled salmon
• Five asparagus spears

Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat

(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)

Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat

How to Meal Plan for a Healthy, Balanced Diet

• Eating breakfast will help you start your day with plenty of energy. Choose protein and fiber for your breakfast.
• A mid-morning snack is totally optional . If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety.
• Lunch is often something you eat at work or school , so it's a great time to pack a sandwich or leftovers that you can heat and eat. 
• A mid-afternoon snack is also optional . Prioritize protein, healthy fat, and fiber to keep you going until dinnertime.
• Dinner can sometimes feel like a feat to cook and prep, but it can be very simple. Consider stocking up on meal prep containers so you can chop and store vegetables ahead of time, as well as easily reheat food. For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad.
• A complex carbohydrate-rich evening snack may help you sleep . Avoid snacking on high sugar items before bedtime.

Planning healthy meals isn't difficult, but if you're not used to it, the planning can take a little practice. The examples we provided should give you a great start. Don't feel discouraged if you don't stick to the plan exactly as outlined—it's OK to make variations that fit your lifestyle and needs. Do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237 .

Grocery delivery services can help you get your food shopping done quickly. If you're in the market for a grocery delivery service, explore the best grocery delivery services to determine which option may be best for you.

USDA. 2020-2025 Dietary Guidelines for Americans .

Academy of Nutrition and Dietetics. How Much Water Do You Need .

By Eliza Savage, MS, RD, CDN Eliza Savage, MS, RD, CDN, RYT, is the Editorial Director at Verywell Fit, a registered dietitian, and a published author. She is also a registered yoga teacher and fitness enthusiast who has completed 2 full marathons and more than 25 half marathons.

Perfect Plate: The Right Portions for Superior Health

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

I f you haven't yet heard about the perfect plate method, now's the time to get started!

This exceptional healthy eating strategy can improve your diet without the hassle of measuring food or counting calories.

The perfect plate method helps you get or stay on track with a healthy lifestyle, offering a variety of nutritional benefits for you and your family!

The perfect plate method is a meal planning strategy that helps you plan meals that are:

• The right number of calories ( about 500 calories per plate)
• Well-balanced, containing a variety of healthy foods
• Non-restrictive
• Sustainable long term

Using the perfect plate involves filling up your plate with the right amount of each food group to maximize your health and wellness in a simple way!

Learn more about the perfect plate!

What Are the Benefits of the Perfect Plate?

The many benefits you can expect when using the perfect plate method designed by the Fit Father Project include:

• Healthy weight management
• Reduced chronic disease risks
• Nutritious eating
• More energy
• Fiber, vitamins, minerals, and other nutrients
• Less body fat
• Easier muscle building
• Ease of use
• Improved overall health and wellness
• Leaner physique
• Weight gain prevention

The perfect plate method helps you feel satisfied with the right number of calories, so you don't feel hungry, deprived, or too full.

How to Utilize Perfect Plate Meal Plans

To utilize the Fit Father Project's perfect plate method for nutritious meal planning, use the following guidelines:

• Fill half of each plate of food with vegetables, particularly lower-calorie non-starchy vegetables
• Fill one-fourth of each plate of food with nutritious, protein-rich foods
• Fill one-fourth of your plate with fiber-rich carbohydrates and/or heart-healthy fats
• Add three servings of dairy foods or calcium-rich alternatives
• Eat fruit 1-3 times per day

List of Non-Starchy Vegetables

Examples of non-starchy vegetables include lettuce, spinach, kale, other leafy greens, broccoli, cauliflower, zucchini, asparagus, tomatoes, cucumbers, bell peppers, mushrooms, carrots, onions, green beans, Brussels sprouts, okra, and other non-starchy veggies.

List of Healthy Protein Foods

Sample nutritious protein foods include chicken, turkey, very lean ground turkey, duck, grass-fed lean beef, buffalo, lean pork, fish, shrimp, scallops, crab, other types of seafood, eggs, tofu, seitan, veggie burgers, and other plant-based meat substitutes.

Avoid fried meats, breaded meats, and highly processed meats like ham, salami, hot dogs, sausage, regular bacon, and fatty ground meats.

List of Fiber-Rich Carbohydrates

Examples of fiber-rich carbs include sweet potatoes, yams, corn, peas, lentils, pinto beans, black beans, other types of legumes, quinoa, whole-grain pasta, oatmeal, whole-grain cereals, brown rice, wild rice, whole-grain bread, and other whole grains.

Avoid white rice, white bread, baked goods, other refined grains, sweet treats, and sugar-sweetened drinks (soda, lemonade, sweet tea, etc.).

List of Nutritious Fats

Heart-healthy fats to add to perfect plates include avocados, olive oil, avocado oil, walnut oil, other plant-based oils, fatty fish, fish oil, nuts, seeds, nut butters, and olives.

Steer clear of animal fats (fatty cuts of red meat, etc.) whenever possible, as much of the fat in them is saturated and can increase your risk of high cholesterol when eaten in excess.

List of Calcium-Rich Dairy Foods or Equivalents

Examples of dairy foods and calcium-rich equivalents include milk, plant milk, plant-based yogurt, cottage cheese, Greek yogurt, reduced-fat cheese, and plain kefir.

Read nutrition labels to make sure you don't choose products that are loaded with added sugar, such as sugar-sweetened kefirs and yogurts.

List of Nutrient-Dense Fruits

All fresh fruits are nutritious. Pick blackberries, raspberries, strawberries, blueberries, apples, pears, peaches, bananas, oranges, grapefruits, cantaloupe, honeydew melon, watermelon, grapes, kiwi fruit, fresh cherries, other fresh fruits, or 100% fruit juice.

Avoid canned fruits or juice drinks that contain syrup or other forms of added sugar.

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Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting..., sample perfect plates.

Now that you're ready to create your own perfect plate, consider some of the following sample perfect plates to get started!

• 1/2 plate of sautéed asparagus
• 1/4 plate of grilled chicken breast
• 1/4 plate of baked or roasted sweet potatoes
• Optional fat*: oil-based dressing, avocados, or olives
• 1/2 plate of fresh bell peppers
• 1/4 plate of cooked grass-fed beef
• 1/4 plate of cooked quinoa
• Optional fat*: avocado slices, shredded cheese, or oil-based dressing with seasonings
• 1/2 plate of salad greens
• 1/4 plate of whole-grain bread
• 1/4 plate of sliced chicken or turkey
• Optional fat*: oil-based dressing or smashed avocados
• 1/2 plate of steamed broccoli and carrots
• 1/4 plate of grilled salmon
• 1/4 plate of brown rice
• Optional fat*: oil-based dressing or sliced avocados
• 1/4 plate of canned light tuna
• 1/4 plate of white beans
• Optional fat*: avocados, olives, or oil-based dressing
• 1/2 plate of sautéed bell peppers mixed with onions and mushrooms
• 1/4 plate of scrambled eggs plus optional noncured turkey bacon
• 1/4 plate of potatoes roasted in olive oil
• Optional fat*: feta cheese or sliced avocados
• 1/2 plate of green beans
• 1/4 plate of very lean pulled pork
• 1/4 plate of a whole-grain hamburger bun
• Optional fat*: slivered almonds

Plate #8 (Vegan)

• 1/2 plate of sautéed zucchini in olive oil
• 1/4 plate of grilled or sauteed tofu
• 1/4 plate of cooked wild rice
• 1/2 plate of tomatoes with cucumbers
• 1/4 plate of canned light tuna mixed with avocado-oil mayonnaise or smashed avocados
• 3/4 plate of a veggie omelet made with eggs, bell peppers, mushrooms, or other veggies
• 1/4 plate of oatmeal
• Optional fat*: olives or avocado slices
• 1/2 plate of steamed broccoli
• 1/4 plate of stir-fried chicken, very lean beef, or shrimp
• 1/2 plate of roasted Brussels sprouts
• 1/4 plate of very lean turkey burger or veggie burger
• 1/4 plate of whole-grain hamburger bun or lettuce wrap
• Optional fat*: sliced avocados
• 1/2 plate of leafy greens, tomatoes, and cucumbers
• 1/4 plate of grilled shrimp or salmon
• Optional fat*: oil-based salad dressing
• 1/2 plate of bell peppers, shredded lettuce, and diced tomatoes
• 1/4 plate of taco-seasoned very lean ground turkey
• 1/4 plate of whole-grain tortilla
• Optional fat*: sliced avocados or shredded cheese
• 1/2 plate of sauteed asparagus, bell peppers, or mushrooms
• 1/4 plate of cooked eggs
• 1/4 plate of whole-grain toast or a whole-grain English muffin
• Optional fat*: smashed avocados
• 1/2 plate of leafy greens
• 1/4 plate of seasoned bison
• 1/4 plate of peas, dried beans, or corn
• 1/2 plate of steamed cauliflower with broccoli
• 1/4 plate of grilled chicken
• 1/4 plate of whole-grain pasta
• Optional fat*: pesto sauce made with olive oil
• 1/2 plate of fresh carrots, celery, or other sliced vegetables
• 1/4 plate of canned or rotisserie chicken
• 1/4 plate of whole-grain bread or a bagel
• Optional fat*: sliced avocados or avocado-oil mayonnaise
• 1/4 plate of hard-boiled eggs
• 1/4 plate of whole-grain couscous
• 1/2 plate of cooked okra
• 1/4 plate of baked cod

*Optional: replace some or all of your starch with nutritious fats to reduce carbs.

How Often Should I Use Perfect Plates?

When trying to maintain exceptional health and wellness, or improve your current eating habits, use the perfect plate method whenever you can.

Even when dining out, order your meals to work with perfect plate guidelines when possible.

A simple meal/snack plan to try when developing nutritious menus for yourself and your family include:

• 1/2 plate of non-starchy veggies
• 1/4 plate of protein foods
• 1/4 plate of fiber-rich starches and/or healthy fats
• Dairy food, fruit, and optional fat

Snack (optional)

You don't have to stick with this exact meal plan, but you can use it as a guide or make changes as needed to fit your needs, lifestyle, and food preferences.

Consider making a protein shake made with protein powder , milk or plant milk, ice, optional fruit, and optional nut butter as a snack or meal replacement!

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Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

10 More Tips for Perfect Plate Planning

Additional tips that can help you plan the perfect plate and stay healthy include:

Use Variety When Planning Menus

Change the contents of perfect plates often to avoid boredom and nutrient deficiencies.

Swap out veggies, carbs, and protein foods on a regular basis to maintain variety in your menus.

Choose a variety of colors each week when shopping for fruits and vegetables to maximize vitamins, minerals, and disease-fighting antioxidants in your meal plan!

Choose Foods Your Family Loves

Every family is different, so what works for one isn't necessarily best for another.

Take your family's food preferences into consideration when planning perfect plates, so you can all fully enjoy the benefits of exceptional nutrition!

Use Smaller Plates for Weight Loss

If weight loss is your goal, simply choose smaller plates at mealtime!

Doing so ensures your body gets the nutrients needed to keep energy levels high, without overindulging in calories and feeling too full.

Simply eat when you feel hungry (every few hours or so), as you can eat smaller meals frequently throughout the day during weight loss.

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Keep the Fridge Stocked with Nutritious Foods

Keep a fresh supply of nutritious foods in your fridge at all times to ensure all of your meals have the potential to become perfect plates.

If you don't have time to grocery shop, consider trying healthy meal delivery services or have pre-selected groceries delivered right to your doorstep!

Flavor Foods with Oil and Seasonings

Make sure perfect plates taste delicious by cooking foods in olive oil (or other plant-based oils).

Use herbs and other seasonings instead of animal fats or condiments sweetened with added sugar.

If you need to limit your sodium intake because of high blood pressure or other heart disease risk factors, use your salt shaker as little as possible.

Grill, Bake, Roast, or Sauté Foods

Grilling, baking, roasting, and sautéing foods with olive oil are some of the healthiest ways to prepare perfect plates!

The Fit Father Project offers a variety of nutritious recipes to choose from when you sign up for the program!

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Create Perfect Plates When Dining Out

If you're dining out at a restaurant, you can still order foods in a way that creates a perfect plate!

Order extra protein foods and veggies or ask for a side salad (with oil-based dressing on the side).

Order grilled or baked chicken, fish, seafood, or very lean beef, as well as cooked broccoli, cauliflower, asparagus, green beans, or other non-starchy veggies with each meal.

Have Cheat Days Now and Then

Even the most competitive athletes allow themselves a cheat day from time to time.

Don't stress if you veer off track with perfect plate planning every now and then.

It's simply a guide for you to use for most of your meals.

Do what you can to eat healthy, but don't get discouraged after a cheat day.

Simply get back on track the next day!

Choose Drinks Wisely

While drinks aren't part of perfect plates, they are just as important!

Drink water, milk, 100% juice, vegetable juice, coffee, tea, or even homemade protein shakes in place of soda, other sugar-sweetened drinks, and alcoholic drinks whenever possible.

Make Meal Planning Fun for Your Family

Recruit friends and family to join you when planning and preparing menus using perfect plates.

Doing so can make the experience fun and you can set a good example for your kids!

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Getting Started with the Perfect Plate!

Using the perfect plate has never been easier!

When joining the Fit Father Project, you have access to the full FFP recipe book with over 50 different perfect plate options and exact recipes to follow step by step.

Doing so helps you achieve health and fitness goals long-term!

Other benefits associated with the Fit Father Project include custom meal plans, health coaching support from medical experts, muscle-building and fat-burning workouts, recipes, weekly newsletters, social support from other fit dads, and much more!

In addition to using the perfect plate method to plan your menus, try a FFP free meal plan and workout to get started with a healthier lifestyle today!

Erin Coleman, B.S. - Nutritional Science, R.D., L.D.

Writer , the fit father project.

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

• The Fit Father Meal Plan – with simple & delicious recipes
• Safe & Effective Workouts Program – only 90 min/week
• VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the perfect plate.

Get Your FREE Meal Plan & Workout:

We’ll show you exactly what to eat & how to exercise to burn fat in your 40’s, 50’s & 60’s.

• © 2024 Fit Father Project. All Rights Reserved.

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Deals end on June 20th 2022.

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here . We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

• All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
• In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
• We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Frugal Minimalist Kitchen

7 totally free meal planning printables.

I’m excited to share with you these free meal planning printables. They are made for people like you who have a busy schedule and don’t want to spend hours making dinner every night.

This curated list includes PDF meal planning templates, grocery lists, recipes, and weekly meal plans all created by Registered Dietitians – so you know you’re getting high quality meal planning resources.

Check out these free meal planning printables and get started today. Simply click through and sign up to download all the resources you’re interested in for free!

Free Meal Planning Printables:

Minimalist meal plan printable.

Minimalist meal planning simplifies meal planning down to the core essentials so you spend less time meal planning and can avoid the overwhelm that comes with complicated meal planning systems. If you struggle to stick with meal planning, or do meal plan regularly but it takes you more than 10 minutes a week, this free meal plan printable can help you! This freebie includes a printable meal plan template plus a 1 week sample meal plan that will help you get started meal planning!

Learn more about why you need a minimalist meal plan or keep reading for more free meal planning printables!

Free Printable Meal Planner with Grocery List

Create your own meal plan full of foods your family loves. This free guide full of meal planning printables created by Amanda Claxton, MS, RD owner of Amanda Claxton Nutrition , LLC, will help you make meal planning easier! 

Quick & Easy Weeknight Recipes

These meals can be made with ingredients already in your kitchen, and are easy to modify. They’re perfect if you are having a crazy night when your planned recipe is just too much effort or when you only have 10 minutes to get dinner on the table before you’re rushing out to evening extra-curricular activities.

Healthy Meal Plan Checklist

Easy meal planning tips for eating at home, balanced meals worksheets.

The “Build My Fuel Mix™ Worksheets” by Body Trust Nutrition, LLC are a unique take on meal planning. They prompt you to choose balanced meals by including easy to remember food combos to help simplify the decision making process when it’s time to eat.

The My Fuel Mix™ Framework is a personalized approach to meal planning that is flexible but adds structure as well. Perfect for people who are aiming to get off the diet rollercoaster and wanting to learn to trust their own body cues through gentle nutrition.

Non-Diet Cooking & Recipe Resource List

Minimalist meal planning workbook.

If you’re tired of trying to piece together your meal plan each week using free meal planning printables, blog posts, and other resources, consider investing in a more comprehensive resource.

While this resource isn’t free, it will free up your time and energy to put towards other things in your life. Plus it will pay for itself after preventing just one or two unplanned takeout meals! Get it below ↓

The Minimalist Meal Planning Workbook completely simplifies meal planning and takes you step-by-step through the process so you can stick with it once and for all!

Keep reading: Tips for When You Actually Hate Meal Planning 5 Ways Meal Prepping Helps Keep Your Kitchen Clean & Organized Simple Meal Planning Ideas Top 7 Minimalist Meal Planning Techniques To Simplify Meal Planning

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Meal Prep Guide

Who hasn’t left work late with a growling stomach but little energy to shop and cook? A busy schedule is one of the top reasons why people choose quick takeout meals, which are often calorie-laden and a contributor to expanding waistlines. [1-3]

Now, imagine a different scenario where within a few minutes of walking through the door you have a delicious home-cooked dinner, and perhaps even lunch packed-up for the next day. Amidst hectic weekday schedules, meal prep or meal planning is a great tool to help keep us on a healthy eating track. Although any type of meal prep requires planning, there is no one correct method, as it can differ based on food preferences, cooking ability, schedules, and personal goals. Here are some examples:

• If you now eat fast food or takeout several nights of the week, your goal may be to choose a specific day of the week to create a food shopping list and hit the grocery store.
• If you already food shop once a week and have basic cooking skills, your goal may be to choose one day a week to do most of the cooking, or try a new recipe.
• If you already cook some weekday meals for your family, you might decide to create a schedule so that you are not deciding last minute what to make and to ensure you have the needed ingredients on hand.

Some benefits of meal prep:

• Can help save money
• Can ultimately save time
• Can help with weight control, as you decide the ingredients and portions served
• Can contribute to an overall more nutritionally balanced diet
• Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation

Tips for supermarket savings

Planning your meals ahead of the trip to the grocery store is a key strategy for eating well on a budget. From the supermarket to the kitchen, here are some other strategies to get the biggest nutrition bang for your buck.

Prepping for Meal Prep

• Discuss with your family what types of foods and favorite meals they like to eat.
• Start a monthly calendar or spreadsheet to record your meal ideas, favorite recipe sites, and food shopping lists.
• Collect healthy recipes. Clip recipes from print magazines and newspapers and save in a binder, or copy links of recipes onto an online spreadsheet.
• Consider specific meals or foods for different days of the week. Remember Wednesday as Prince Spaghetti Day? Some families enjoy the consistency of knowing what to expect, and it can help to ease your meal planning. Examples are Meatless Mondays, Whole Grain Wednesdays, Stir-Fry Fridays, etc.
• Start small: Aim to create enough dinners for 2-3 days of the week.

Getting Started

• As you find favorite ‘prep-able’ meals, or your menus become more familiar and consistent, watch for sales and coupons to stock up on frequently used shelf-stable ingredients like pasta, rice, and other whole grains, lentils, beans (canned or dried), jarred sauces, healthy oils, and spices.
• On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa, and farro; dried beans and legumes; and, roasted vegetables.
• Also consider preparing staple foods that everyone in the family enjoys and which you can easily add to a weekday meal or grab for a snack: washed greens for a salad, hardboiled eggs, a bowl of chopped fruit, cooked beans.
• If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so that you can quickly pop them into the oven or stir-fry later in the week.
• Multi-task! While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.
• When you cook a recipe, make extra portions for another day or two of meals, or to freeze for a different week. Be sure to date and label what goes in the freezer so you know what you have on hand.
• For lunches, get a head-start and use individual meal containers. Divide cooked food into the containers on prep day.

Meal prep can save time and money if you are preparing just enough for what is needed the following week. Refrigeration and freezing are an important step to successful meal planning. However, forgotten food such as produce hiding in a drawer or a stew stored on a back shelf in an opaque container for too long can spoil and lead to food waste. Label all prepped items with a date so that you can track when to use them by. Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front-and-center at eye-level so you remember to use them.

When it comes to freezing, some foods work better than others. Cooked meals tend to freeze well in airtight containers. Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed. Blanching vegetables for a few minutes before freezing can help. However, if the texture of a frozen food becomes undesirable after thawing, they might still be used in cooked recipes such as soups and stews.

The following are recommended times for various cooked foods that offer the best flavors, maximum nutrients, and food safety.

Refrigeration at 40 °F or lower 1-2 days: Cooked ground poultry or ground beef 3-4 days: Cooked whole meats, fish and poultry; soups and stews 5 days: Cooked beans; hummus 1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container 2 weeks: Soft cheese, opened 5-6 weeks: Hard cheese, opened

Freezing at 0 °F or lower 2-3 months: Soups and stews; cooked beans 3-6 months: Cooked or ground meat and poultry 6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag 8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)

Ready to get started? Below are some recipes that lend well to bigger batches—and don’t forget that the Healthy Eating Plate can serve as a helpful menu planning guide. Happy prepping!

• Farro with Confetti Vegetables
• Vegetarian Shepherd’s Pie
• Cauliflower Tomato Soup with Indian Spices
• Mixed-Up Grains
• White Beans, Wild Rice, and Mushrooms
• Vegetable Stock ( great for making use of leftover veggie trimmings )
• Fryar CD, Ervin RB. Caloric intake from fast food among adults: United States, 2007–2010 . NCHS data brief, no 114. Hyattsville, MD: National Center for Health Statistics. 2013.
• Lachat C, Nago E, Verstraeten R, Roberfroid D, Van Camp J, Kolsteren P. Eating out of home and its association with dietary intake: a systematic review of the evidence. Obes Rev . 2012 Apr;13(4):329-46.
• Nago ES, Lachat CK, Dossa RA, Kolsteren PW. Association of out-of-home eating with anthropometric changes: a systematic review of prospective studies. Crit Rev Food Sci Nutr . 2014;54(9):1103-16.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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Don't Waste the Crumbs

Healthy Eating on a Budget

How to Meal Plan and Make it Work

By Tiffany Published March 3, 2023 • Last Updated May 30, 2023 6 Comments

Learn how to create a meal plan and make it work for your family, even around your busy schedule. Meal plan for a week or a month to eat real food and stay on budget! If you’d like all of the learning tools to save big money on real food meal planning, check out my Grocery Budget Bootcamp .

Making a meal plan is the BEST way to keep your family eating real food on a real budget . After a lot of trial and error, I’ve learned my favorite method of meal planning and it saves me time and money!

Whether you plan meals for an entire month or plan one week at a time, this step-by-step method breaks it down into a simple task.

How to Meal Plan

1. start your meal plan by creating consistencies.

Pull out your meal plan calendar and with a pencil, write down any dinners that are the same each and every week.

For example, we LOVE to make our own pizza , so we do that every Friday night.

It relieves stress to plan for one less day each week and saves money because we can buy ingredients in bulk . Plus as a family, we all look forward to that night every week!

2. Plan Your Menu Around Weekly Activities

Dinner often gets tossed aside as a second thought or no thought at all when we have a bunch of things on the calendar. The question is, if we know we have these commitments, then why can’t we plan dinner around them? I want you to:

• Write down your consistent obligations on your meal plan calendar and alongside it write in “Leftover Night” or “Quick and Easy”.
• Also, make a list of your favorite quick and easy meals to make it easy to meal plan for busy nights.. .  
• Then, let’s say you have baseball on Tuesdays and Thursdays, just rotate six different quick and easy family favorites on the first night and save leftovers for the next night. (My slow cooker is my best friend for these kinds of nights!) 

Look, your calendar is already filling up!

3. What Are Your Eating Goals?

Are you working on feeding your family more real foods ? Make your healthy eating goals a reality by including them on your meal plan calendar.

• Planning a soup and salad night would increase your vegetables and help you consume more bone broth . 
• For the days you are home, set a meal prep day to make foods like breads and snacks , eliminating processed foods from your pantry.
• You can align your eating goals with your grocery budget goals too: Stretching your meat to cover multiple meals or even going meatless one night a week will both make big strides toward saving money. If you need some ideas to fill out your meal plan, check out these  25+ Cheap Healthy Meals (for under $10) .
• Even small things like making your own dressings and sauces add up in the long run. Plus you’ll be feeding your family better food!

4. Filling in the Blanks of your Meal Plan with Categories

You may feel a little overwhelmed at this point, thinking you’re going to have to come up with a ton of recipes for the days that are left.

But we’re not going to do that. Instead, we’re going to pick a few broad categories of meals we like to eat. For example:

• “new dish”
• slow-cooker
• comfort food

You should choose categories that best fit your current season of life. If it’s cold outside, you might want more comfort foods or baked casseroles. 

If it’s summer, you might be grilling more often and eating cold meals like sandwiches and salads.

FAQs for How to Plan Meals

What are 5 tips for meal planning for one.

Pick out recipes that serve one or two people. Make sure to portion out your meat and make sure to put your leftovers in the freezer. Roast a bunch of vegetables at once and cook things that you wouldn’t mind eating for lunch the next day. For more info read, u003ca href=u0022https://dontwastethecrumbs.com/13-tips-for-cooking-real-food-for-one-person/u0022u003e13 Tips for Cooking Real Food for One Personu003c/au003e.

What are the 3 key steps for effective meal planning?

1. Figure out your strategy.u003cbr/u003e2. Take time while making your shopping list.u003cbr/u003e3. Make time to cook.u003cbr/u003e4. Invest in some glass containers for storing your food.

More Ways on How to Menu Plan

5. choosing meals based on what you have.

Go through the freezer, refrigerator, and pantry and notice what you have. 

• Do you have lots of ground beef? Perhaps some burgers or Italian meatballs should be on your menu.
• Have a lot of rice, but no pasta?   Aim for Asian dishes since they’re more likely to be served with rice.
• With the ingredients you already have in your house , write down recipe ideas next to each category from the last step. 

Again, the meals you choose don’t have to be extravagant recipes – we’re basically brainstorming for the “grand master recipe list” that you can go to when you meal plan again!

As you thumb through magazines, browse websites and Pinterest , and talk to friends, make notes of any recipes you want to try and add the winners to your master recipe list!

Here’s a short list of dinner meal ideas to help you get started:

• sandwiches : burgers , chicken club, grilled cheese
• pasta : spaghetti , stuffed shells, alfredo
• baked dish : breaded chicken, “fried” pork chops
• grill : whole chicken, tri-tip (both make excellent leftovers for tacos or fajitas!)
• soup/salad :  minestrone , Caesar , chicken noodle , strawberry spinach
• potatoes : twice-baked, shepherd’s pie
• ethnic :  vegetable fried rice , stir fry , tacos , lasagna
• “new dish” : whatever I find in a magazine, blog, or Pinterest
• casserole : chicken/broccoli/rice, sausage/potato/egg
• slow-cooker : beef roast, pork shoulder , whole chicken

6. Meal Planning for Breakfast and Lunches

So far in our menu planner, we’ve focused primarily on dinners, but we can’t neglect planning for breakfast and lunch!

Just as you did for dinner, use the first four steps and work through breakfast and lunch.

Your meal plan for breakfast and lunch can include some favorites, but you may not always need a detailed list for these meals… 

Sometimes it is easier to have some grab-and-go options available to create a snack lunch instead of having a very specific meal planned out. 

However, if you choose to finish up this part of your meal plan is up to you!

Here’s a Short List of Breakfast and Lunch Menu Ideas:

• Muffins are a family favorite in my house for breakfast and I prefer to make a big batch to last us throughout the week. 
• Oatmeal is another option that I like to keep on hand. 
• Homemade Granola and fresh fruit are great to keep meal planning simple.

Freezing baked goods like muffins , pancakes , and breakfast breads saves you lots of time when you have days when you need to leave the house early. 

If you’re packing school lunches or sending lunch to work with your spouse, plan options that work with their schedule.

7. Meal Planning Your Way

Remember that meal planning is about getting organized and saving money – according to what YOU eat. It’s not about conforming to what someone else does or trying to impress with cooking skills.

• If you don’t enjoy making your own pasta sauce , then buy your favorite. Plan one-pot meals or casseroles if you like to eat them.
• Even if you’re a classic peanut butter and jelly sandwich type of home – keep it up!

My point is that your dinners don’t have to have the perfect blend of meat, starch, veggie, and salad. My plan reflects the nutrition goals and food preferences of my family.

We don’t eat out much, and definitely not fast food, (for a variety of reasons, not just nutrition). I enjoy cooking and baking and I’m fortunate enough to have a family who is very forgiving when recipes don’t work out as planned (which does happen!).

8. The Shopping List

I prefer to make a big bulk shopping trip at the beginning of the month, and then make little trips throughout the month for fresh items like produce and dairy as needed. Incorporating in-season produce into your meal plans and following these other tips to save on produce can cut down on expenses and help maximize your purchases.

Whether you like to shop at the start of the month or shop every week, here’s my basic method for creating a shopping list:

• Keep a piece of paper on the fridge . As an item runs low or out, write it on the list.
• As I add specific meals to the meal plan , add the ingredients to the list needed to complete the recipes.
• Review the list and see if I can substitute for something I already have. Like making homemade coconut milk instead of buying it.
• When I’m ready to shop , I write down what grocery store I plan to go grocery shopping at. (C for Costco , A for ALDI , and W for Walmart , etc.)

How Do I Make a Meal Plan That Works?

This is the method I used when I first started meal planning, but I totally get that meal planning is not everyone’s strong suit. If you’d rather have a plan ready to go for you instead of creating one yourself, I recommend checking into my quarterly meal plans : 30 Minute Dinners . This is a great idea because:

• These meal plans are designed to help you spend less on food and have already helped 8000+ people save money on groceries. 
• The meal plans also comes with shopping lists, prep lists, and even ideas for breakfast and lunch too. It’s literally an all-inclusive package for eating real food on a budget!

If you want to dive into more than just menu planning, a good idea is my Grocery Budget Bootcamp . It will give you all the tools you need to save big money on real food eating. Meal planning is just one component of making your grocery budget work. Many people have already saved hundreds of dollars just by going through Grocery Budget Bootcamp! Enrollment is currently closed, but you can join my FREE 5-day Crush Inflation Challenge and start saving money on groceries tomorrow!

More Helpful Tips

• How Much Should I Spend on Food?
• Creating a Price Book
• Eating Real Food on a Budget
• The Best Healthy Food to Buy in Bulk

30 Minute Dinners Sample Meal Plan

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Reader interactions.

March 3, 2020 at 9:50 AM

Thank you Tiffany!! I really struggle with trying to meal plan. I really thought everyone found it easy and tried to incorporate meals that were different. But I see by your post that starting with the basics makes more sense.

August 24, 2017 at 11:48 PM

The part of your meal plan that was so helpful to me was the categories and the simple meal/leftovers night. I need room for creativity (and leftovers) in my plan. Thank you for the great idea!

March 28, 2012 at 11:54 AM

Thank you, thank you, thank you!! I’ve been trying to be more consistent at meal planing. This is a great tool!

March 28, 2012 at 12:29 PM

You’re very welcome! I’m so glad it helps!

March 22, 2012 at 4:09 PM

Looking forward to this series. Thanks for taking the time to break it down. Meal planning is a must when you are trying to save money, and eat healthier too. I agree, one must find a way that works, don’t give up if your first attempts didn’t work out well.

March 22, 2012 at 6:21 PM

You’re most welcome Michele, and you’re absolutely right. We must continuously tweek methods (or find new ones) to fit our ever-changing needs!

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What is the MEAL plan in writing? How many sentences should a MEAL paragraph have? Why should you be writing according to this plan in the first place? In this article, we’ll answer all your questions about the MEAL writing format and provide an example for better understanding.

The purpose of academic writing is to communicate your arguments with clarity and precision. As academic editors , we regularly come across essays and papers that don’t have a logical flow. For this to happen, you must break down your central argument into distinct parts in a way that each paragraph deals with a single part.

This helps the reader navigate your text easily and makes comprehension easier. After all, your job as a writer is to make things easier for the reader to understand!

The MEAL paragraph helps you achieve exactly that. It offers the reader a part of your larger claim, offers some explanation, and leads them on to the next part.

Thompson Writing Program at Duke University developed the MEAL writing plan to help students organize their material. But the MEAL paragraph is a convention, more than a strict rule. So once you understand the point of this writing plan, you’re free to adapt it however you want!

Without wasting any time, let’s see how to write an effective paragraph, every single time.

Make sure your paragraphs are well-structured. Learn more

What does MEAL stand for in writing?

The acronym MEAL stands for main idea, evidence, analysis, and link to the larger claim. In a MEAL paragraph, you arrange your sentences in this specific order. 

This gives your argument a logical flow throughout your paragraph. The MEAL paragraph starts with the central idea. Once you state it, you can provide evidence to support it. If the evidence needs to be analyzed for your reader’s understanding, you do that next. Once the idea has been presented and backed with evidence, you provide a link to your larger argument.

In this way, your essay or paper becomes a chain of interlinked paragraphs that all flow from each other. This helps you structure your paragraphs and improve the flow in your document.

M: Main Idea

A well-written thesis focuses on one main idea, called the thesis statement. Similarly, an effective essay paragraph focuses on one main idea, which can be found in the topic sentence. Conventionally, this should be the first sentence of your paragraph, but it’s not possible every time.

So even if the MEAL paragraph is designed with a specific order, it’s more of a guideline than a strict rule. Just make sure to develop your paragraph around a main idea and put that in your topic sentence, even if this is your second or third sentence. 

But if you can’t decide on the main idea, then you won’t know the starting sentence to your MEAL paragraph. How can you follow the MEAL writing plan if you don’t know where to begin?

When you break up your central claim into smaller chunks, form sentences out of them. Develop this argument from introduction to conclusion, and you’ll have a rough outline of topic sentences!

E: Evidence

Evidence validates your main idea. Here, evidence can be a direct quote from your source, paraphrased text, or a series of examples. Anything you use to support your topic sentence counts as evidence.

In academic writing , evidence is essential. The value of your writing is often determined by the sources you cite. Obviously, all your citations fall under the evidence section of the MEAL paragraph.

So anything you use in your paper to support your claims—research papers, journal articles, books, artwork, digital media, interviews, data samples—is your evidence. But evidence isn’t enough on its own, is it?

You need to state what you have made of the evidence in your document.

A: Analysis

Sometimes, the topic sentence and evidence may be so complementary that you won’t need to explain any further. But often, you need to analyze your evidence and explain how it supports your claim.

After all, this is what academic writing is all about! You analyze what others have written on a topic and use that to create new knowledge.

While the conventional order is analysis after evidence, it may not always work out that way. Especially in a research paper or journal article, you’re analyzing multiple sources, which makes it difficult to separate evidence and analysis.

As always, we recommend that you adapt the MEAL paragraph to suit your argument and ‌ writing conventions. As long as you prioritize clarity and present the necessary components in your paragraph, you should be fine!

L: Link to the larger claim

The last sentence of a MEAL paragraph is supposed to be a “link back to the central claim”. In other words, you state your main idea, explain it, and then elaborate on how it connects to your central argument.

But this is difficult to achieve and awkward to read. As you develop your argument, you don’t need to explicitly state how each chunk of your entire argument connects to the central idea. Your instructor and reader are smart enough to understand this based on your topic sentence and analysis!

So, we recommend that you end your MEAL paragraph with a link to the main idea of the next paragraph. This connects your paragraphs together and makes your entire document more cohesive.

Then again, in cases of complicated arguments in documents like journal articles, you may need to link back to the central claim for the reader’s comprehension. As you must have realized by now, the MEAL writing plan must be adapted to your particular discipline, topic, and writing style.

Just make sure to end your paragraph with a linking sentence that eases the reader’s transition between two paragraphs!

MEAL paragraph: An example

Notice how the paragraph only contains sentences that deal with the main idea. An effective paragraph under the MEAL writing plan contains no filler sentences: trim all the dead weight and only retain the essential words. As experts in editing and proofreading services , we can help you enhance your document’s paragraphs.

Want to keep reading? Here are the newest articles we’ve worked on:

• How to Write an Essay in 8 Simple Steps
• How to Write an Essay Outline: 5 Examples & Free Template

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Create the perfect meal with this simple 5-step guide. [Infographic] Hundreds of healthy meal combinations made easy.

You know you need a good balance of proteins, carbs, fats. But how do you turn that knowledge into healthy meals that taste delicious? Just mix and match these ingredients, flavor profiles, and cooking methods to create the perfect meal every time. Seriously, this guide could change your life.

At Precision Nutrition, it’s our mission to help clients develop healthy eating habits for life. That means:

• Eating fresh, minimally-processed food as often as possible.
• Including a balance of protein, veggies, smart carbs, healthy fats.
• Adjusting portions to meet health and body composition goals.

That all sounds great. But the trick is to do it all in a way that’s super-easy and tastes awesome.

That’s where Precision Nutrition’s all-star chef, Jennifer Nickle, comes in.

Jen’s been chef to UFC legend Georges St-Pierre and to tennis pros like Sloane Stephens and Eugenie Bouchard. She’s taught some of the best athletes in the world how to eat.

Become one of the first coaches to specialize in Sleep, Stress Management, and Recovery.

When clients are stressed, overwhelmed, and exhausted, eating better and exercising more can be nearly impossible. But you can become the rare professional who can help clients break through these obstacles—and help them thrive.

Join the waitlist to get our biggest discount when registration opens + get our free Enrollment Packet today.

Behold the Perfect Meal cheat sheet.

For the past few weeks Jen and I have been working together to create a cheat sheet that helps clients build amazing meals that pack in maximum flavor with minimal effort. And it’s finally ready.

Using the simple instructions in this infographic, you’ll be able to mix and match ingredients and flavor profiles to come up with literally thousands of easy, delicious, health-supporting meals.

Warning: This guide could change your life.

Download the infographic for your printer or tablet . Keep it in your kitchen or bring it along on your next grocery shopping trip. And be sure to share it with your friends.

Again, don’t forget to download or print out  this infographic so you have it handy next time you want to create the perfect meal.

If you’re a health and fitness pro…

When your clients are stressed and exhausted, everything else becomes a struggle : going to the gym, choosing healthy foods, and managing cravings.

But with the right tools , you can help your clients overcome obstacles like stress and sleep deprivation—leading them toward the lasting health transformations they’ve always wanted.

PN’s Level 1 Sleep, Stress Management, and Recovery Coaching Certification will give you these tools. And it’ll give you confidence and credibility as a specialized coach who can solve the biggest problems blocking any clients’ progress.

Get our biggest discount + exclusive perks when you join the waitlist for the Sleep, Stress Management, and Recovery Coaching Certification.

When you join the waitlist today, you’ll find out about our best deals, biggest savings, and a chance to register before anyone else for the Level 1 Sleep, Stress Management, and Recovery Coaching Certification —when we open it next. You can become one of the first coaches in the world to support clients when they’re stressed, overwhelmed, or exhausted—so they feel more energetic, in control, and capable of taking action.

Join the waitlist and…

• Learn from the world’s leading sleep, stress management, and recovery experts
• Gain the confidence and credibility to coach SSR effectively
• Get our free Enrollment Packet—with success stories, details on why SSR coaches are in high demand, and much more

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The Perfect Plate: Principles of Food Presentation

A delicious meal appeals to more of your senses than just smell and taste. It must also appeal to the eye. Imagine sitting down at a restaurant, and in front of you is a beautifully plated dish, thoughtfully laid out and presented.

A perfectly plated dish can upgrade your meal immensely. Through the strategic placing of ingredients, you will automatically view the meal as a high-value. You’re also more likely to enjoy the taste and hold a higher opinion of the meal.

Plating the perfect dish is both an art and a science. Chefs and cooking enthusiasts must explore their creativity and play with color and texture while placing foods to create a visual appeal.

How do you create the perfect plate to present your food? We’re covering the basic principles to get you started.

Start with a Canvas

To begin plating the perfect dish, you must start with a canvas, or in this case, a dish. While you may be tempted to pull any old plate from your cabinet, there is more to it than that.

You’ll want to consider the size, shape, and color of the plate you’ll use. Typically, chefs use white dishes because they contrast nicely with food. However, other colored plates can work very well, depending on the color of the food presented.

Your plate’s size should be large enough so your meal doesn’t crowd the plate, yet small enough to make the portion sizes look fairly filling but not too small. Pick a plate that’s too large, and your meal will seem insufficient. Pick a plate that’s too small, and your meal will seem like too much.

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The Perfect Placement

Now that you have your canvas, it’s time to make some art. The placement of your ingredients is crucial for a perfect plate. This is where scientific facts come in to create aesthetically pleasing dishes.

The Clock Guidelines

Pretend your plate is a clock. Imagine the numbers along the edges to help guide where you should place certain foods. By following these rules, your meal will be evenly plated.

• Between 12 and 3, you should plate your vegetables.
• Between 3 and 9 is where your meat will sit.
• Between 9 and 12, you’ll present any starches included in the meal.

Stay Symmetrical

According to science, people find things that are symmetrical more attractive than asymmetrical. Use this principle to your advantage and make sure that your plate boasts symmetry.

Utilize White Space

Don’t underestimate the power of using white space on your dish. To create the perfect plate, spread out your food and leave parts of the dish empty. This will make your meal look cleaner, more elegant, and overall more professional.

Moist Ingredients First

Creating the perfect plate means paying attention to every detail. This also applies to what foods to present first.

Place moist ingredients, such as mashed potatoes or purees, on the dish before other elements. You can then place the rest of your meal on top of or beside these moist ingredients to keep them from shifting and ruining your perfect plate.

Always Use Odd Numbers

When serving individual foods, always plate them in odd numbers. While we recommended staying symmetrical with the entire presentation, the human brain finds odd numbers more pleasing than even numbers.

For example, if you’re serving ravioli, plate five instead of four or six to achieve the perfect plate.

The Details

To achieve a well-plated dish, you must pay attention to the details. Your guests may not notice these intricate details, but these little considerations make a world of difference if ignored.

It’s time to bring back those memories of elementary school art class and the color wheel. When creating the perfect plate, use complementary colors. A colorful, bright meal will look more attractive and taste better than a dull, colorless dish.

Create a focal point and add a burst of color. You can use herbs, vegetables, or fruit as accent colors if the main dish seems a little bland. Lastly, utilize your white space by adding some color to pull the entire meal together.

A variety of textures on your plate will help present your meal attractively. Accentuate the different textures used through strategic placement.

For example, if serving creamy mashed potatoes, add sprinkled chives to create more depth and add another texture. You can do the same with meat by adding crushed nuts on top.

Create Tasteful Bites

While getting caught up in the perfect plate principles of food presentation, you can’t forget that your meal still has to taste good. Amplify the flavors in your meal with careful arrangements on the plate. You want the ingredients to go well together when someone takes a bite.

This thoughtful placement will give your guests a delightful flavor experience while adding another sense of beauty to your plate.

The Final Touches

You have your ingredients flawlessly placed on your dish to accentuate colors and texture and to amplify the flavors, but you aren’t done just yet! To achieve the perfect plate, you must consider some final touches.

Drizzle Your Sauces

Remember how we mentioned the importance of little details? Now it really shows when you simply drizzle sauce over your plate and pull it all together.

Think of your squeeze bottle as your paintbrush, adding the final touches to your canvas. Add accent dots to the white space, drizzle your sauce across the food, outline a ring on the plate’s outer edges, or create a unique design.

Let your inner artist shine through!

Thoughtful Garnishes

Adding a garnish to your plate can be a complete game-changer. However, you must be careful and strategic when using them. Some cooks tend to overdo it with garnishes.

While it’s a great way to add some more color and texture to the plate, they should be ingredients that will go well with your meal. You’ll want to avoid garnishes with a strong, overpowering smell, so as not to ruin the main dish.

A Quick Touch Up

They say a messy cook is a great cook. Unfortunately, that does not apply to perfect plating.

Before serving your dish, take a napkin to clean up any splotches or smears that may have accidentally shown up. Once you have cleaned up with crisp edges, you will have created the perfect plate using food presentation principles.

More Than Just a Pretty Plate

Cooking a great meal is more than just presenting an entree on a pretty plate. Embrace your enthusiasm for cooking and learn to make home-cooked gourmet meals in our online classes . With 320+ courses, you can learn the trade secrets and get one-on-one help from a professional Escoffier culinary school Chef Instructor.

Or take your passion further and earn an online culinary or pastry arts degree or diploma from Auguste Escoffier School of Culinary Arts.

If you enjoyed this article, read these next:

• Top Apps for Finding Recipes for Ingredients You Already Have
• How to Tournée Cut
• 4 Tips to Become an Artist in Plating

This article was originally published on March 06, 2019, and has since been updated.

• 4 Tips To Become An Artist In Plating
• Top Apps For Finding Recipes For Ingredients You Already Have

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Meal planning from start to finish in 4 steps

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Making healthy meals is easier than you think. It’s all about being prepared.

Use these 4 steps to help you plan your meals.

Decide what to eat

Write down your meal and snack ideas:

• Get recipe ideas
• Plan to use the foods you have before they go to waste

Make your grocery list

Write down the foods you need for your meal plan:

• Scan grocery flyers for healthy foods on sale
• Keep a grocery list handy and write down items as you run out of them

Go shopping

Stick to your grocery list to help:

• Reduce food waste
• Save money and time

Start cooking

Refer to your plan:

• Post your meal plan where everyone can refer to it
• Give everyone a job to help with the meal plan

Further reading

• Plan what you eat
• Healthier grocery shopping
• Cook more often
• Healthy eating and the environment

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• Meal Planning 101

30 Healthy Meal-Prep Ideas to Get You Through the Week

From breakfast to dinner, these easy, healthy meals will keep you full and satisfied.

Healthy Meal Prep Ideas for Breakfast

Healthy meal prep ideas for lunch, healthy meal prep ideas for dinner.

Pictured recipe:  Vegan Grain Bowl

We're big fans of meal prepping at EatingWell for many reasons. Whether you prep all your meals or just one, meal prepping saves time throughout the week. Plus, it can help you stick to a budget and make it easier if you're trying to follow a specific diet. To help you get started, we've pulled together some easy, healthy meal prep ideas for the week. As a bonus, these recipes are ready in 30 minutes or less, so you can get in and out of the kitchen in no time.

Start your morning off on the right note with these healthy breakfasts. From oats to smoothies, these recipes are packed with fruit, including apples, berries and bananas. Plus, each recipe includes fiber and protein to help you feel full and energized for your day ahead.

Make-Ahead Smoothie Freezer Packs

Assemble these smoothie packs and keep them in the freezer for up to three months. When you're ready, add the smoothie pack ingredients to a blender with a liquid of your choice, blend and you've got breakfast in minutes.

Get the recipe: Make-Ahead Smoothie Freezer Packs

Quick-Cooking Oats

You can easily double or triple this recipe to make multiple servings for the week. Portion the oatmeal into microwave-safe Mason jars and reheat at the office or whenever you're ready to eat. Add your favorite toppings, like fresh berries or nuts, and enjoy.

Get the recipe: Quick-Cooking Oats

Vegan Freezer Breakfast Burritos

Keep a stash of these burritos in the freezer and grab one when you're in a rush. These burritos reheat easily in the microwave and are packed with protein-rich tofu, beans and plenty of veggies.

Get the recipe: Vegan Freezer Breakfast Burritos

3-Ingredient Egg & Mushroom Puff Pastry Rolls

You might not believe it at first glance, but this meal-prep-friendly breakfast uses just three ingredients! After baking, you can refrigerate these rolls for up to four days before reheating in the microwave.

Get the recipe: 3-Ingredient Egg & Mushroom Puff Pastry Rolls

Ricotta-Berry Crepes

These easy, three-ingredient crepes can be assembled and stored in the freezer. The ricotta adds protein, while berries add color, flavor and nutrients.

Get the recipe: Ricotta-Berry Crepes

Apple Cinnamon Chia Pudding

This quick recipe takes just 10 minutes of active time (the rest of the time is spent chilling in the refrigerator). We use apples and pecans, but you could also try our Blueberry Almond Chia Pudding for an equally delicious twist.

Get the recipe: Apple Cinnamon Chia Pudding

Strawberry Jam & Goat Cheese Waffle Sandwiches

Tangy goat cheese marries with strawberry jam for a sweet-and-savory breakfast sandwich. Use frozen waffles that are high in protein to help you stay full until lunch.

Get the recipe: Strawberry Jam & Goat Cheese Waffle Sandwiches

3-Ingredient Tropical Greens Smoothie Packs

Smoothies are an easy way to add in some veggies! Here, we add spinach to the smoothie pack for a boost of nutrients and color.

Get the recipe: 3-Ingredient Tropical Greens Smoothie Packs

Mini Quiches with Sweet Potato Crust

These adorable mini quiches can be stored in the fridge or freezer for a fast breakfast. Sweet potato stands in for traditional quiche crust for a boost of nutrition and fiber.

Get the recipe: Mini Quiches with Sweet Potato Crust

Sheet-Pan Banana Pancakes

You can whip up a batch of pancakes with ease when you bake them on a sheet pan. These pancakes can be reheated in the microwave or oven—and don't forget the maple syrup!

Get the recipe: Sheet-Pan Banana Pancakes

Enjoy a satisfying, healthy lunch with these easy recipes. These meals are perfect for school, the office or a busy day at home.

Protein Bistro Lunch Box

Perfect for meal prep, these bistro-style lunch boxes can be assembled in advance, so you can simply grab and go on busy mornings.

Get the recipe: Protein Bistro Lunch Box

Steak Burritos

This tasty recipe yields four burritos, so one batch gives you grab-and-go lunches for the week.

Get the recipe: Steak Burritos

Tuna & White Bean Salad

Made with nutritious pantry staples like canned tuna and cannellini beans, you can prep this salad a few days ahead. Serve over salad greens or between two slices of bread for a fast and filling lunch.

Get the recipe: Tuna & White Bean Salad

Meal-Prep Chili-Lime Chicken Bowls

Packed with plenty of colorful, nutritious produce, these hearty chicken bowls are perfect for lunch at work or school.

Get the recipe: Meal-Prep Chili-Lime Chicken Bowls

Spinach & Strawberry Meal-Prep Salad

Chicken thighs bulk up this simple salad recipe for a light yet filling lunch. Pack the dressing in a separate container and dress right before serving (because no one likes soggy greens!).

Get the recipe: Spinach & Strawberry Meal-Prep Salad

Spicy Ramen Cup of Noodles

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

Make sure you use microwave-safe jars when you prep this warming meal so you can enjoy it directly from the container and save yourself an extra dish to clean.

Get the recipe: Spicy Ramen Noodle Cup Soup

Chopped Rainbow Salad with Peanut Sauce

Full of colorful produce, these salad bowls can be assembled up to four days in advance. We use bulgur because it cooks quickly, but you could swap in any other hearty whole grain.

Get the recipe: Chopped Rainbow Salad with Peanut Sauce

Southwest Black-Bean Pasta Salad Bowls

Make a healthy, high-fiber lunch with just five ingredients. Each serving has 14 grams of fiber, so you'll stay full throughout the afternoon.

Get the recipe: Southwest Black-Bean Pasta Salad Bowls

Meal-Prep Falafel Bowls with Tahini Sauce

We rely on healthy convenience items like frozen falafel and steam-in-bag fresh green beans to assemble these bowls in just 20 minutes. Dress with the tahini sauce right before serving.

Get the recipe: Meal-Prep Falafel Bowls with Tahini Sauce

Egg Salad Lettuce Wraps

Rather than sandwiching it between slices of bread, we use this egg salad in lettuce wraps for an easy, lower-carb swap.

Get the recipe: Egg Salad Lettuce Wraps

Dinner is on the table in record time, thanks to these healthy recipes. From creamy soups to cozy casseroles, you'll end your day feeling full and satisfied.

Creamy Chicken Noodle Soup with Rotisserie Chicken

Make a pot of this creamy, veggie-packed soup and enjoy it throughout the week. This soup uses rotisserie chicken to save time, but you could also use any leftover cooked chicken you have on hand.

Get the recipe: Creamy Chicken Noodle Soup with Rotisserie Chicken

Chhole (Chickpea Curry)

Andrew Scrivani

Made with convenient canned beans, you can prep this curry recipe ahead of time. When you're ready to eat, grab some naan and serve.

Get the recipe: Chhole (Chickpea Curry)

Vegan Grain Bowl

Sweet potatoes, chickpeas and avocado are delicious, satisfying additions to these grain bowls. Make for dinner one night and then save the leftovers for other meals throughout the week.

Get the recipe: Vegan Grain Bowl

Sheet-Pan Sausage & Peppers

Make this sausage and peppers recipe ahead of time, then plan to use it for dinners throughout the week. One night, they could be added to a roll for a classic sandwich, or cut up and tossed with pasta.

Get the recipe: Sheet-Pan Sausage & Peppers

Italian Wedding Soup

Jennifer Causey

This quick soup calls for Easy Chicken Meatballs . Prep a batch of the meatballs ahead of time, then use them in this soup that's on the table in just 20 minutes.

Get the recipe: Italian Wedding Soup

Sloppy Joe Casserole

This hearty casserole is an easy way to eat your veggies. Plus, it makes six servings, so you can prep this on Sunday and enjoy leftovers later in the week.

Get the recipe: Sloppy Joe Casserole

Air-Fryer Salmon Cakes

Make a batch of these flavorful salmon cakes ahead of time, then reheat and serve over leafy greens for a quick, nutritious dinner.

Get the recipe: Air-Fryer Salmon Cakes

Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage

Made with convenient, store-bought ingredients, this dinner comes together easily thanks to ingredients like riced cauliflower and pre-grilled asparagus.

Get the recipe: Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage

Oven-Roasted Chicken Thighs

When it comes to meal prep, making just one part of the meal ahead of time can make a huge difference. Prep a batch of these chicken thighs and keep them on hand. Add to pasta or toss over salad greens for a boost of protein. You could also cut the thighs up and make chicken salad for lunch.

Get the recipe: Oven-Roasted Chicken Thighs

Cheesy Ground Beef & Cauliflower Casserole

Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

This cheesy casserole makes six servings, so you can enjoy it on one night and reheat leftovers on another. If you plan to add toppings like sour cream, wait until you're ready to eat.

Get the recipe: Cheesy Ground Beef & Cauliflower Casserole

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Teaching Students Menu Planning: A Real-Life Classroom Application With Life-Changing Implications

When I speak to parenting groups about cooking and making memories in the kitchen with their kids, I always spend[…] Continue Reading

When I speak to parenting groups about cooking and making memories in the kitchen with their kids, I always spend some time on a crucial step to cooking: meal planning. Because for most of us, it’s not the cooking that we struggle with, it’s the planning. It’s the stopping to gather recipes and then making the grocery list. And finally putting a trip to the grocery store on your planner, prioritized right along with Joey’s karate class and Lisa’s ballet and open house and PTA. … It takes time and effort, but your chances for making healthy choices at dinner are far greater if after a busy day, you you come home to a well-stocked pantry and a plan in hand. In fact, with the planning out of the way, cooking can actually be an enjoyable way to wind down from the day.

When we meal-plan and cook our own meals, we eat healthier. If we know this to be true, then this must also be true: If we want to raise a healthy generation of kids, we must teach them how to plan for, shop for and prepare meals for themselves. And even if you aren’t able to actually get into a kitchen with real ingredients for your students, you can play a big part in preparing students for an essential life skill—cooking—all while still addressing many of the school subjects you are required to cover. The best place to start teaching students how to cook for themselves is with the most elementary supplies: a pencil, a piece of paper and a book—a cookbook, that is.

Ideas for Teaching Your Students How to Meal-Plan

Make a Menu Invite students to make a week’s worth of dinner menus for a family of four. Bring cookbooks for them to look through or send them home to look at their own family cookbooks. The Internet is a great resource, too, if they have access to it, so they can see pictures. Have them print, copy or rewrite recipes as they find the ones they want to use.

Allow them to incorporate leftovers on two nights, keeping in mind that the recipes they plan to eat twice must be recalculated to make eight servings. Set standards for what qualifies as a meal. Every meal must have a protein (meat, fish or legume), a non-starchy vegetable, and a starchy vegetable or whole grain. Don’t be too picky. Let them have fun and dream up exciting menus, even if they aren’t perfectly balanced. The idea here is to get them excited about a future in which they get to plan and prepare their own meals.  

Make a Grocery List Once they’ve made their menus and have copies of their recipes, have them make a grocery list with all the ingredients they need. You can print off copies of this Grocery List by Food Groups to help them understand how to organize a shopping list.

For a homework project, you could have them compare the list to their pantry at home, then go to the store with a parent to price all the items they’d have to buy to make their menu.

Learn the Vocabulary Have them look up and define cooking terms in the directions of their recipes; words such as sauté, chop, dice, mince, simmer, boil .   Learn by Demonstration Either show the students YouTube cooking clips on certain techniques, like how to chop an onion, or bring the ingredients and demonstrate a technique yourself. 

Hands-On Learning From the class’s menus, pick a few of the recipes that you could make in the classroom or make at home for them and let the kids vote on the one they want to try. (Check your school policies on bringing food into the classroom first.)

Pick one technique to learn in class. Whipping is a fun technique; try whipping cream or egg whites, letting each kid take a turn with the whisk.

Pick out three ingredients from the recipes that the students were unfamiliar with and bring them to class to let them feel, smell and taste them.  

As an assignment, have students help their moms or dads make dinner one night.

More Classroom Applications Writing: Have the students write a creative story using several of the cooking vocabulary words. 

History: Assign a research paper on famous chefs or a certain cuisine from around the world.

Science: Baking and cooking are as much science as they are nostalgia. What makes a cookie crispy versus chewy versus cakey? Science. What is the difference between baking soda and baking powder? Science answers that too. Will warm water boil faster (and get that pasta on the table sooner)? Do a science experiment to find out!

Math: Like science, math can be taught in almost every part of planning and cooking. Teach students how to convert a recipe for 12 to feed a family of four. Have them memorize the common measurement conversions that simplify cooking (3 teaspoons = 1 tablespoon, 1 cup = 16 tablespoons, 1 cup = 8 ounces, 4 cups = 1 quart, 16 ounces = 1 pound). Have three students each measure a cup of flour and weigh them to see if they are consistent. Then explain why professional recipes call for flour in weight and not cups.

Art: Bring an interesting fruit or vegetable and have the students sketch it.

Public speaking: Have each student do a how-to speech, teaching the class a simple recipe or cooking technique.

Cooking and menu planning is not only a practical life skill, it is also a practical way to teach students about math, science, reading and vocabulary, about following directions and problem solving.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Rachel Randolph is a mom to a busy toddler boy and a wife to an even busier high school football and baseball coach. She is co-author of We Laugh, We Cry, We Cook,  a food memoir written with her mom, and their upcoming book Nourished: A Search for Health, Happiness, and a Full Night’s Sleep (Zondervan, January 2015). She also blogs at www.TheNourishedMama.com and www.laughcrycook.com .    

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How to create meal plans your athletes will want to follow

Between monitoring macronutrients and hydration levels, there is a lot to consider when it comes to athlete meal plans. Read on to get the best tips for how to optimize performance with the right meal plan for athletes. 

Creating effective and realistic meal plans can help your clients feel supported and guided to make the right decisions for their health and wellness goals. While these are great for anyone, meal plans are even more important for athletes, since nutrient timing is crucial for optimized performance. 

But how can you create an athlete meal plan that can help your clients reach their performance goals? Here is everything you need to know about energy requirements and macronutrients to create a meal plan for athletes.

Tip: Check out this article to learn more about the importance of nutrition in sports training.

Energy requirements for an athlete meal plan

Caloric intake can vary from person to person depending on activity levels, age, gender, and goals. For instance, women’s energy needs can range from 1,600-2,400 calories per day, whereas men can range from 2,000-3,000 calories per day, depending on activity levels and age . 

However, if your client wants to gain or lose weight, these numbers should be adjusted accordingly. You can further determine your client’s energy needs with the BMR equation . 

Disclaimer: each athlete’s needs are different, so it’s up to you to monitor your client’s performance, listen to any concerns, and adjust nutritional recommendations as necessary.

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Macronutrient breakdown in a meal plan for athletes

A good meal plan for athletes doesn’t just address calorie needs– it also includes the right amount of macronutrients. 

While this can look different for everyone, there are some general guidelines for carbohydrates, protein, and fat. Let’s take a closer look at each one to get a better understanding of how these impact performance.

Tip: Learn more about sports nutrition in this extensive article . 

Carbohydrates

Carbohydrates are essential for athletes , as it’s the only macronutrient that can be broken down rapidly enough to provide energy during periods of high-intensity exercise.

Generally speaking, carbohydrate intake ranges from 5-7 g/kg of body weight/day for general training needs and 7-10 g/kg of body weight/day for the increased needs of endurance athletes.  

Interestingly, studies have found that many athletes fail to consume enough carbohydrates to fully replenish muscle glycogen stores. As a dietitian, you can encourage your clients to eat enough carbs to fuel their workouts by suggesting a variety of foods. 

Here are some examples of what to include in high-carb meal plans for athletes: 

• Vegetables (sweet/white potatoes, squash, broccoli, leafy greens)
• Whole-grain bread or crackers
• High-fiber cereals

Protein is an essential macronutrient that plays a vital role in strength, muscle mass, and satiety . Thus, it’s important to make sure your client gets enough of this macronutrient, especially if they are looking to boost performance.

Check out this article for more information on how you can use protein to boost sports performance.

The Dietary Reference Intake (DRI) for protein for adults* is as follows:

• Men and women: 0.8 g protein/kg of body weight/day
• Over 65 years old: 1 to 1.2 g protein/kg of body weight/day
• Athletes and highly active individuals: 1.4-2.0 g protein/kg body weight/day , depending on training needs and goals

*These numbers will vary depending on your client’s activity level, age, and other needs.

Furthermore, experts suggest that 1.2-1.7 g of protein/kg of body weight/day can be beneficial to increase muscle mass.

Here are some high-protein foods to consider including in a meal plan for athletes nutrition plan:

• Dairy products, like Greek yogurt, milk, cottage cheese, and cheese
• Lean red meats
• Beans and legumes
• Peanut butter
• Protein powder (this should be used as a supplement to whole foods)

Not all fats are created equal. While saturated and trans -fats have been tied to adverse health outcomes, healthy fats (like omega-3s, mono- and polyunsaturated fats) may help decrease LDL cholesterol, increase HDL cholesterol, reduce risk of heart disease, fight inflammation, and increase satiety.

While there is no RDA for this macronutrient, it is recommended that 30% of an athlete’s daily caloric intake come from healthy fats . Here are some examples of healthy fats to include in your client’s meal plan:

• Salmon and fatty fish

Hydration and electrolyte needs

Hydration can make or break an athlete’s performance.

A single exercise session can leave someone feeling parched, foggy, and nauseous if fluids aren’t replenished. Dehydration can compromise exercise performance and lead to dangerous health consequences, so it’s essential to ensure that your client stays hydrated before, during, and after a workout. Adequate fluid intake also helps regulate body temperature, reduce cardiovascular strain, decrease the risk of injury, and improve recovery.

Athletes can lose 6-10% of their water weight from sweat , and dehydration could lead to fatigue, reduced endurance, and poor body temperature regulation .

Daily fluid intake recommendations can vary. However, studies suggest that endurance athletes should assess fluid loss by weighing themselves and limiting the losses to 2–3% during exercise >90 min. 

When it comes to hydration, water is best. However, sports drinks can be beneficial because they contain a combination of water (for hydration), carbohydrates (for quick-burning fuel), and electrolytes (to offset those lost in sweat).

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5 tips for creating a meal plan for athletes

Now that we have covered macronutrients and hydration needs, let’s discuss how you can use this information to create meal plans for athletes that support their performance goals.

1. Variety is key

While carbs, protein, and fat are essential for an athlete’s meal plan , it’s important to have varied food items that provide a plethora of nutrients. 

For example, instead of having egg whites, toast and fruit for breakfast every morning, switch it up with some oatmeal, berries, and a dollop of peanut butter. These different options will not only keep your client excited about their meal plan, but it will provide them with a variety of nutrients to help with athletic performance and enhance overall health.

2. Look at the bigger picture

You should evaluate your client as a whole instead of just providing a meal plan based on nutritional calculations alone. Each meal plan should be tailored to each individual athlete and updated regularly to ensure that your nutrition care plan helps enhance your client’s athletic goals.

For instance, if your client is a heavy-weight lifter, you may want to increase their creatine intake. However, if you have a soccer player or an endurance runner, you can consider boosting their carbohydrate intake. 

Furthermore, age, different sports, and personal goals all play a role in sports nutrition and should be closely examined when creating a meal plan. 

3. On game day, stick to what is familiar

When game day arrives, have your clients stick with their usual diet instead of trying something new. This will ensure that athletes don’t experience any negative physical effects (such as an upset digestive system) and can perform their best. 

If your clients are traveling for an away game, encourage them to pack a variety of foods and drinks so that they have healthful options instead of relying on the food provided at the venue.

4. Have a post-workout plan

Post-workout nutrition is crucial for recovery, so it’s important to incorporate this into your meal plans for athletes.

Studies have found that consuming 20-40 g of high-quality protein within two hours of exercise can stimulate robust increases in muscle protein synthesis.  It’s also shown that consuming 0.8 g of carbs/kg of body weight can further replenish fuel stores.

And, as always, don’t forget to include hydration as part of this plan!

5. Find what works for them

To best optimize an athlete’s meal plan, be sure to listen to them and understand how they feel, what’s working/not working, and if they have other food preferences. After all, a meal plan should never be set in stone; it should evolve to fit nutritional needs. By working in tandem with your clients, you can optimize their diet accordingly and help them feel and perform their best!

Daily meal plans for athletes

Even though every athlete will have different needs, here are some sample meal plans of what foods to include to help boost recovery and performance.

Early morning workout

Eating before an early morning workout is optional and depends on your client’s goals , the type of workout they’re doing and its duration, and how their body responds to food. However, studies show that skipping a meal before workouts can decrease performance in some exercises , so if your client can tolerate it, you should encourage eating something beforehand. 

Here are some early morning workout meal ideas for both cardio and strength training. 

• Whole grain toast with nut butter
• Whole grain crackers with cheese
• Smoothie with milk of choice and a banana (you can also include a scoop of protein powder if desired)
• Oatmeal with berries
• Scrambled eggs and toast
• Turkey sandwich with lettuce and tomato slices
• 1 hard-boiled egg and 1 cup of applesauce
• A fried egg sandwich with cheese and tomato

Lunchtime practice or late afternoon practice/game

This is a good time to include protein (to help stimulate muscle growth) and carbs (to replenish glycogen stores), so here are good examples of starch and protein combos. 

• Salad with lean protein, beans, veggies, and salad dressing
• Sandwich with soup

Build the best meal plans for athletes with Nutrium app

Nutrium’s sports nutrition software has everything you need to enhance your client’s performance. With Nutrium, you can track each athlete's nutrition, which will go a long way in improving performance and taking your team to the next level.

You can also use Nutrium to calculate the BMR through ten Haaf et al. equations, make the sum of skinfolds, and plan different nutritional recommendations for different days .

Creating a meal plan for an athlete can be a daunting task, but with the right tools, you can offer a nutritional support plan to help your clients boost their athletic performance. Before creating any meal plans for athletes, you should do a thorough assessment of your clients’ needs, goals, and age to get a more accurate understanding of their needs. 

While macronutrient and hydration needs are essential when it comes to athletes , it’s important that you tailor these to each athlete and work in tandem with them to ensure optimal nutrition support.

We are always working toward bringing you the best nutrition content, so we welcome any suggestions or comments you might have! Feel free to write to us at  [email protected] .

Haven't tried Nutrium yet?  Now is the time! You can try Nutrium for free for 14 days and test all its features, from appointments, to meal plans, nutritional analysis, videoconference, a website and blog, professional and patient mobile apps, and more!  Try it now for free!

How Many Calories Should You Eat in a Day? Retrieved December 12, 2022 from https://health.clevelandclinic.org&nbsp ;

Guidelines for Daily Carbohydrate Intake. Retrieved December 12, 2022 from https://link.springer.com

Revisiting the role of protein-induced satiation and satiety. Retrieved December 12, 2022 from https://www.sciencedirect.com

How much protein do you need every day? Retrieved December 12, 2022 from https://www.health.harvard.edu

Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group. Retrieved December 12, 2022 from https://www.jamda.com

International Society of Sports Nutrition Position Stand: protein and exercise. Retrieved December 12, 2022 from https://pubmed.ncbi.nlm.nih.gov&nbsp ;

Protein intake for optimal muscle maintenance. Retrieved December 12, 2022 from https://www.acsm.org &nbsp ;

Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Retrieved December 12, 2022 from https://www.ncbi.nlm.nih.gov

Water, hydration, and health. Retrieved December 12, 2022 from https://academic.oup.com

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WEATHER ALERT

58 advisories in effect for 22 regions in the area

‘it’s very frustrating’: family takes 3 metro buses to school on first day back after houston isd’s bus route issues.

Ninfa Saavedra , Digital Content Specialist

HOUSTON, Texas – A family is frustrated after they say Houston Independent School District left their child without a way to school on the first day of class.

Edwin and Kimberly Haller shared that their daughter, who is starting first grade at Briarmeadow Charter School on Monday, had to take three different METRO buses to get to school because they couldn’t reach anyone at HISD to find out which bus she was supposed to take.

“It’s very frustrating. I have anxiety problems so I get really frustrated. So it’s very frustrating to have to go through this and not know what bus your child is going to be riding,” Kimberly said.

• Houston ISD cuts 85 bus routes to reduce ride times, reduce costs for school choice transportation

The family, who lives in southwest Houston, said they had to wake their daughter up extra early, walk to the METRO bus stop, and then catch three buses to get her to school, which is located on Richmond.

“Hopefully, we will be able to work the issues out with the bus schedule because I don’t know what’s going on,” Edwin said.

Unfortunately, the Haller family isn’t the only one with this issue on the first day back. On Sunday KPRC 2 reported that about 700 students were still being assigned bus stops and routes.

• Around 700 Houston ISD students still being assigned new bus stops, routes as first day of school starts Monday

The district said they assigned more than 17,000 students to bus routes this school year, and those who were not were supposed to be able to call the district’s transportation helpline between the hours of 4:30 a.m. and 7 p.m., but the Hallers said no one answered the hotline.

“HISD could do a better job answering the phone, I believe that’s the most important thing. If the school would answer the phone and give us information, that would be more helpful to everybody because if they don’t pick up the phone, we are all lost,” Edwin said.

The district said if your child has not been assigned a bus route Monday, they will be able to get on a bus at any stop or route serving their school and the driver will take them to campus.

“Any student who has not been assigned a route may get on a bus at any stop or route serving their campus. Drivers will pick students up and drop them off even if they are not assigned to a route or stop. The district expects all students to be assigned a permanent stop within 72 hours of their entry into the transportation assignment system,” the district said.

Families who need more information about their bus stop can call their campus or one of Houston ISD’s transportation services helplines for assistance between 4:30 a.m. and 7 p.m. at one of the numbers below, based on the first number of their route:

1 – Barnett Terminal: (713) 845-5022

2 – Butler Terminal: (713) 726-2100

3 – Central Terminal: (713) 676-9432

4 – Northwest Terminal: (713) 613-3049

Families can also call the Transportation Customer Service main phone number at (713) 556-5963.

Copyright 2024 by KPRC Click2Houston - All rights reserved.

About the Author

Ninfa saavedra.

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This Legendary Seasoning Is All You Need For Perfect Burgers

There are some dinner ideas that are classics for a reason, and burgers are definitely one of the best. Whether you prefer beef or turkey, chicken, veggie, or even a fish-based burger, they're pretty great. And, since they're ideal when served alongside a nearly infinite number of sides, that makes them great for nights when you're looking to clean up some leftovers. That said, it's easy to get stuck in your usual go-to burger recipe, and if you're one that mixes in some salt and pepper and calls it a day, we have an incredibly easy trick that you'll love.

Take a look at the most popular salad dressings from around the world , and you'll find a myriad of amazing flavors. Head to the U.S., though, and there's one dressing that reigns supreme — ranch dressing. Just like those incredible flavors work together to make a brilliant dressing and dip, the dry packs of ranch seasoning can be used in a variety of ways — and when you mix a packet into your burgers, you'll find it's a simple upgrade that adds some big flavor.

Not only is it simple, but it'll work alongside any protein you choose. Try it once, and you're guaranteed to make it a regular addition to your burger nights, which is perfect. Since there are so many different ways to use ranch seasoning , there are also some brilliant ways to use it to tie the whole meal together.

Add a little (or a lot) before cooking your burgers

The only thing better than a delicious upgrade is one that's easy, and this one is super easy. We definitely recommend opting for ranch seasoning, not in the classic packets, but in a shaker form. Why? It's so versatile that you'll use it up pretty quickly, especially when making these burgers.

A shaker will also allow you to control amounts, and while you can definitely use as much or as little as you like, a good place to start is by adding one packet of ranch seasoning to two pounds of meat. One packet is about one ounce, so if you're using a shaker and don't want to weigh out your seasoning, use about three tablespoons and another two teaspoons — give or take. It doesn't have to be precise!

Just mix the seasoning with your raw meat and cook as you normally would. This is a particularly delicious upgrade because it's an already balanced, tried-and-true combination of flavors that works really well with beef, chicken, or turkey. Ranch seasoning includes garlic, onion, salt, and, officially, the vaguely defined "spices." We know, though, that most ranch seasoning mixes contain parsley, chives, and dill — which means that every bite of your burger is going to be filled with just the right amount of herbaceous freshness.

Use ranch seasoning in other ways to bring the meal together

One of our favorite things about using ranch seasoning to dress up some burgers is that you can use the same seasoning in other ways to add even more flavor. If you love fries with your burgers, add ranch seasoning, some bacon, and cheese to those fries, and you've got a new favorite side. Other sides can benefit from a ranch upgrade. We also suggest using that seasoning in the breading if you're deep-frying some mushrooms or pickles or stirring it into a potato salad. You could also sprinkle it over some roasted vegetables.

Ranch seasoning can also do double duty on your burger itself, all without overpowering the meat. For starters, did you know that ranch seasoning should absolutely be used in your jar of pickles ? Because it should, and slices of those pickles are perfect for your seasoned burger.

You can, of course, top that burger with a ranch-flavored spread or serve your burgers on garlic bread instead of plain buns. A dash of ranch seasoning is the perfect addition to the butter spread you'll be using on your bread, buns, or rolls to turn it into garlic bread, and you can thank us later. Be sure to add some fresh, crunchy onions, a slice of tomato, and some lettuce to your burger, and you'll make sure you always keep some of that ranch seasoning on hand.