As a mom, wife, and Health & Wellness Coach, I plan my meals every week. Here is an example of my meal plan from last week.
Creating a well-balanced weekly menu that includes all the necessary macronutrients—proteins, carbohydrates, and fats—is a great way to ensure a healthy and varied diet. Here’s a sample menu for the next week:
Monday Breakfast: Greek yogurt with mixed berries and granola (rich in protein, healthy fats, and carbs). Lunch: Grilled chicken breast with quinoa salad and mixed vegetables (balanced with protein, complex carbs, and fiber). Snack: Apple slices with almond butter (a good mix of carbs and healthy fats). Dinner: Baked salmon with sweet potato and steamed broccoli (high in protein, healthy fats, and carbs). Tuesday Breakfast: Scrambled eggs with spinach and whole wheat toast (a good mix of protein, healthy fats, and carbs). Lunch: Turkey and avocado wrap with whole grain tortilla, side of carrot sticks (balanced in protein, healthy fats, and fiber). Snack: Cottage cheese with pineapple chunks (rich in protein and carbs). Dinner: Stir-fried tofu with brown rice and assorted bell peppers (a good source of plant protein, healthy fats, and carbs). Wednesday Breakfast: Oatmeal with banana slices and walnuts (rich in carbs, healthy fats, and protein). Lunch: Lentil soup with a side of mixed green salad (rich in protein, fiber, and carbs). Snack: Hummus with cucumber and carrot sticks (balanced in protein, healthy fats, and carbs). Dinner: Grilled shrimp with mixed vegetable quinoa (high in protein, carbs, and healthy fats). Thursday Breakfast: Smoothie with spinach, banana, protein powder, and almond milk (a good mix of protein, healthy fats, and carbs). Lunch: Chicken Caesar salad with whole grain croutons (balanced in protein, healthy fats, and carbs). Snack: Greek yogurt with a handful of almonds (rich in protein and healthy fats). Dinner: Beef stir-fry with mixed vegetables served over brown rice (high in protein, healthy fats, and carbs). Friday Breakfast: Whole grain toast with avocado and poached eggs (balanced in healthy fats, protein, and carbs). Lunch: Quinoa and black bean stuffed bell peppers (rich in protein, fiber, and carbs). Snack: Sliced pear with cheese (a good mix of carbs and protein). Dinner: Baked cod with roasted Brussels sprouts and a side of barley (balanced in protein, healthy fats, and carbs). Saturday Breakfast: Protein pancakes topped with fresh berries and a drizzle of honey (rich in protein and carbs). Lunch: Tuna salad with mixed greens and whole grain crackers (balanced in protein, healthy fats, and carbs). Snack: Edamame (rich in protein and healthy fats). Dinner: Chicken and vegetable curry served with basmati rice (high in protein, healthy fats, and carbs). Sunday Breakfast: Chia seed pudding made with almond milk and topped with fresh fruit (rich in healthy fats, protein, and carbs). Lunch: Roast beef sandwich with whole grain bread and a side of coleslaw (balanced in protein, healthy fats, and carbs). Snack: A handful of mixed nuts and dried fruit (a good mix of healthy fats, protein, and carbs). Dinner: Spaghetti with marinara sauce and lean ground turkey meatballs, side of garlic bread (high in protein, carbs, and healthy fats).
