Posted: Oct 22, 2013
Meal planning is essential to healthy eating. Failing to plan can lead to last-minute (usually unhealthy) choices such as take out or frozen pizza. That’s why I’ve created the following to help you plan healthy, balanced meals. Simply pick an item from each list to create a meal that you can feel good about eating and serving to family and friends.
Choose one of: Next add one of: Don’t forget veggies!
salmon sweet potato spinach
trout quinoa kale
haddock brown rice broccoli
cod whole wheat pasta peppers
tilapia whole grain bread cauliflower
tofu potato beets
lentils corn asparagus
chicken barley green beans
turkey whole wheat tortilla snow peas
pork whole wheat pita mushrooms
beef bulgur carrots
For a 300-400 calorie meal, choose 3-4 oz of any protein (left column) and 3-4 oz of any starch (middle column). Then add 4-8 oz of vegetables (right column).
For recipes ideas, I like the following sites: cookinglight.com, eatingwell.com, sparkrecipes.com.