I’ve created a guide for you to use which will (hopefully!) make it easier for you to mix and match meals on your own to fit your individual needs:
ABOUT THE GUIDE: Since everyone is different with different needs, and because I’m speaking to the masses, I can’t provide specifics on portion sizes, calories, etc. The idea behind these daily meal plans is to provide you with a general guide for filling your plate in a balanced way. This way of eating should help you get the nutrients you need from your diet without having to count, measure, weigh or generally over-think your day to day meals. Try as much as possible to practice intuitive eating, listening to your body’s hunger and satiety signals. There are obviously many more options for each food group than the above examples show, but this should give you a good starting point. Any questions on the guide, feel free to leave in the comments below!
HOW TO USE THE GUIDE: Pick the serving size that’s right for you from each food group (for more on what generally counts as one serving, visit MyPlate and view the guides for individual food groups). In general I recommend filling 1/2 your plate with fruits and vegetables, 1/4 with protein (including dairy), 1/4 with whole grains (or starchy vegetables) and topping it all off with a sprinkling of healthy fat.
For each meal, aim to combine one choice from each column. For snacks, aim to include a protein and a carbohydrate choice (so anything from the whole grain, fruit or vegetable columns). Note that I’ve only included one snack example, but eat as many as you need to fuel your day – same goes for how many choices you’re choosing from each column. This is only meant to get you started and help you understand the mix of food groups that are important – number of choices, portions sizes, etc. are really determined by your individual needs. For more snack ideas – see this guide I wrote all about snacks! Below I’ve laid out a day’s worth of meals and a snack using the guide method.
DAILY MEAL PLAN:
RECIPES & PRODUCT SUGGESTIONS: I like to provide product suggestions when I’m particularly fond a certain brand or recommend a certain type of food for health reasons (i.e. ‘boneless, skinless chicken breast’ over ‘fried chicken wings’), but otherwise I recommend choosing what you like best. If you’d like a suggestion for a particular product that I haven’t provided, feel free to leave it in the comments below and I’m happy to provide!
- Whole Grain Pumpkin Apple Muffins: Recipe here
- Whole Grain Crackers: I love Triscuits (or Trader Joe’s woven wheats) and Brenton multigrain
- Fruit & Nut Energy Bites: Such as Larabar or make your own like these here
- Chicken sausage: Aidells, Applegate Farms
Disclaimer: Statements on this website are meant for general use only and are not intended to diagnose, cure, treat or prevent any disease. Readers are advised to consult with their healthcare providers prior to making any changes to their healthcare management. The information contained in this site is intended to serve as an inspirational aid and should be used in conjunction with advice from your healthcare professional. It is a supplement, not a substitute, to the knowledge, skill and expertise of healthcare professionals involved in patient care. All information contained in this site is subject to copyright and may not be reproduced without giving appropriate credit to the original source.1