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

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Jasmine El Nabli

Jasmine El Nabli

Registered Dietitian and Health and Wellness Director