7 Steps: Meal Planning for Beginners

  • Monday: Meatless Monday Night
  • Tuesday: Taco Night
  • Wednesday: Salad Night
  • Thursday: Slow Cooker Night
  • Friday: Pizza Night
  • Saturday: BBQ Night
  • Sunday: Leftovers Night
  • Proteins: Chicken, Fish, Ground Turkey, Ground Beef, Beans, Lentils…
  • Carbohydrates: Brown Rice, Pasta, Quinoa, Sweet Potato, Corn Tortillas, Oats…
  • Vegetables: Asparagus, Zucchini, Brussel Sprouts, Cauliflower, Kale, Mushrooms, Broccoli, Bell Peppers…
  • Fats: Avocado, Almonds, Olive Oil, Tahini, Nut Butters, Pumpkin Seeds, Chia Seeds, Flax Seeds…
  1. Time: How much time do I want to spend making a recipe?
  2. Ingredients: What ingredients do I want to use? …whether I already own them or if there is a new ingredient I would like to purchase and try.
  • Overnight Oats
  • Healthy Egg Muffins
  • Whole grain toast topped with Greek yogurt, avocado, and smoked salmon
  • Southwest Scrambled Eggs
  • Protein Pancakes
  • Chopped veggies + hummus
  • Boiled eggs + cherry tomatoes and cucumber
  • Non-fat Greek yogurt + berries
  • Canned tuna + 1 Tbsp Non-fat Greek yogurt + 1 Tbsp. avocado
  • Fresh or dried edamame
  • Apple + 1 Tbsp. nut butter (i.e. peanut, almond, cashew)
  • Healthful and balanced eating
  • Time to spend on yourself, your hobbies, and with loved ones
  • Money saved
  • Portion control
  • Enjoyment



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Jasmine El Nabli

Jasmine El Nabli

Registered Dietitian and Health and Wellness Director