Smart Healthy Meal Planning

Eating right is much easier if you do a little healthy meal planning. The old adage "Fail to plan, and you plan to FAIL" is certainly true in the kitchen as well.

A few minutes spent ahead of time, figuring out what you are eating and when, will save time, money, and a lot of frustration later. So let's sit down together, and go through the basics of healthy meal planning.

After we figure out what to eat, then it's time to get down to planning our meals for the week.


First, every day should start with some fruit. Fresh and whole, in a salad, or in a smoothie. If you are pressed for time in the morning, a smoothie can be the answer. Throw in some grapes, orange, apple, banana, some berries (fresh or frozen), some undenatured whey protein, even an egg if you like. Blend it up well, and voila! Breakfast.

It helps to have the right tools, so a good blender like a blendtec, or Vita-Mix is very helpful.

Mix it up, and find your favorite! As you plan out your breakfasts for the week, make sure to include some oatmeal, and even some eggs. (Ooo, and omelette with peppers and tomatoes, and onions, and.... Mmmmmm)

Plan out your 7 breakfasts for the week, making sure to have some fresh fiber first on days when you don't have a fruit smoothie.



Lunches can be the easiest meal of the day to plan, or the hardest if you don't have any leftovers. It's easy to get in a sandwich rut when there aren't too many other options.

Lunch works well when there are leftovers from supper. Some roast beef, or chicken, stew. Warm it up slowly in the oven, and feast on it with a fresh salad.

Make a tasty balsamic vinaigrette dressing! If you're packing a lunch, then some leftover chicken breast and a salad with homemade dressing is the perfect thing. When you plan supper, plan enough leftovers to throw in the lunchbox for tomorrow.


The final meal of the day, and in North America it's the largest one. Some nice wild salmon, or other fish, slow cooked on the grill. This meal also lends itself well to the slow cooker. Stew, Roast, Chicken - your favorite meats at the center, with fresh (or lightly steamed) veggies - carrots, broccoli, cauliflower, peas, beans, asparagus - all your favorites. Add a salad with mixed greens, and you have a feast for a king.


When you sit down to plan your meals out ahead of time you can avoid the "What's for supper?" conundrum. Naturally, as you begin to plan out the meals for your family, you'll want to make them as healthy as possible.

Sit down with a list of your favorite meals, and fill in the weeks breakfast, lunch and supper menus. Once you have what your eating lined up, you can plan your shopping list and head off to the store for the supplies.

Having it all organized ahead of time will save you a lot of time, frustration, health and money, since you will be able to avoid fast food. A little healthy meal planning goes a long way.

Head up from healthy meal planning to healthy eating plans.

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