I'm the sort of person that needs a meal plan so I can follow healthy habits. Literally what I should have for breakfast, lunch, and dinner, and a cheat meal here and there. When I unfollow a healthy habit, I fall off my health plan and I'm over it!
Any tips that I could follow? I'd appreciate it!
Hi ANITASHARP5 ,
Have you talked to your doctor about changing your diet/type of food? Do you have any food allergies?
hi, I make a menu for myself weekly. I have egg white omelette / cottage cheese and sliced pears/ or bacon and cheese on rye .for breakfasts.
Fruit for lunch, and mainly chicken pork or fish for main meals. With either salads or vegetables. I go online and use those ingredients to try to put together low cholesterol meals. It’s much easier today to eat well even on a low budget. The internet provides so many lovely options.
I do a weekly shop and my standard meals that I make are based around a mix of core meats/fish: Steak, chicken breast, salmon, a form of white fish (hake, cod, basa, whatever's cheapest in the supermarket) and possibly a backup meat like sausages or chicken goujons/kievs (I have limited freezer space so I mix and match, but usually keep one of each). Whatever I get out the freezer the day before plans my meals for me, and I have a default combo of meals I can make that are quick and easy. It might be an idea to take a look at some foods you like to centre your meals around and then shop based off what you're aiming to eat; after all, you can't eat anything that you don't have in the house to hand, so if you only buy what you want to consume you can help yourself stick to your diet already.
For breakfast, I've weaned myself off cereal because I have a huge tendency to eat chocolate cereal which is a lot of calories. Instead, I keep reduced fat Greek yoghurt and grapes in my fridge for a breakfast combo. I've got a sweet tooth, so red or black grapes are the perfect fruit to combat the sourness of Greek yoghurt; that way I'm eating something healthy but I also get to balance out the sour with the sweet and get a bit of fruit in as a head-start. I'm also really bad at drinking water and keeping hydrated so the moisture in grapes helps me out a lot. You can do things like overnight oats, which usually includes yoghurt and fruit but also oats for more stodge, which can be made the night before and left in the fridge to thicken for a heartier breakfast. Porridge sachets are also another option for ease of making.
Lunch is normally a sandwich for me due to work, and I favour wholegrain seeded bread. I'm not as picky with fillings, usually some kind of ham, beef, chicken or tuna, or jam. I guess lunch might be a more difficult choice if you tend to have two cooked meals a day, but I usually aim for something lighter like sardines in tomato sauce on toast or an omelette if I do want to cook. I always keep crackers as a backup/crispbreads so I can make a really easy cheese and crackers/crispbread if I run out of ideas.
As said, dinner is determined by whatever I bought during my weekly shop. As a staple I tend to keep chicken breasts, since I can have those with pasta, in a wholemeal wrap (those are good to keep in your cupboard, they last ages before going off and you can use them for wraps for lunch/dinner or DIY pizzas if you feel like making your own) or with chips and salad, or with rice. Salmon is good too, you can have it with cous cous (plain with a little salt, or flavoured) noodles, rice, whatever you fancy. It really depends on what your taste is, but depending on how much time you have free to cook and prepare it's good to take a look at core flavours to design your meals around and find some default meals from there. It might help with your planning to designate a core ingredient to each day and work out what you want to have with it closer to the time depending on how hungry you are. I try not to eat fish or meat 2 days in a row, I usually alternate, but sometimes I just get something out and work with it.
I usually have a takeaway for a cheat meal and I cap myself to 1 a week. But again you can maybe pick a day that you'd want a cheat meal on the most and work it out around that too (I'd suggest Friday or Saturday night if you work a 9-5 Mon-Fri, but that's coming from someone who finds relief in food after a busy week. It might be different for you)
Hope this helps somewhat!
Personally i chose for myself a 12-Week Carb Cycling Meal Plan betterme.world/articles/12-... . As I am not very good with my body that one seemed to me to be a really good option. maybe you will find it also a good option
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