Meal Plan Guide

Because I’m single I have the same thing for breakfast, lunch, and dinner daily because it’s difficult and expensive to plan for 7 separate breakfasts, lunches, and dinners for just one person. It’s much cheaper to buy in bulk and use that food for the entire week. Sometimes I will mix things up with sauces and seasonings, but most of the time it’s the same thing everyday.

Eating Schedule

I like to have a very detailed meal plan. It’s important to me to know what I am going to eat and when I am going to eat it. One thing to keep in mind with a detailed meal plan is that some parts need to be flexible. Sometimes you may make plans to meet someone for a meal and not eat what you had planned at the time you planned it. How hungry you are also requires flexibility. If you aren’t hungry, you shouldn’t eat. So if you planned on 2 snacks at specific times but you aren’t hungry, it’s ok not to eat those snacks. If you aren’t hungry yet when it’s time for the next meal, wait until you are hungry. If you aren’t craving your indulgence of the day it’s ok to skip it. The indulgence is built in to keep you from going off track, but if you don’t want it you are likely to not go off track anyways. It’s also ok to change the timing of snacks and indulgences because they are built in to satisfy hunger between meals. Depending on how filling your meal is you may be hungry at different times.

When you start making a meal plan it is important to think about your eating schedule. I like to plan for breakfast, lunch, dinner, 2 snacks, and 1 indulgence. I normally eat breakfast between 8-9 AM. I typically eat a snack between breakfast and lunch, if I’m hungry. I eat lunch at noon. If I am hungry I will eat a snack in between lunch and dinner. I typically eat dinner at about 5:30. I save my indulgence for in between dinner and bedtime.

Breakfast

My meals tend to vary from week to week. Some weeks I have a heavier breakfast than other weeks. The key to breakfast is quick and simple. I like something that is either grab and go, quick to prepare, or easy to prep the night before. I typically do a nutritious beverage, carb and protein, or protein and fruit. As I’m writing this guide I have been on a stretch of meal replacement or protein shakes for breakfast. Here are some of my favorites:

  • Protein shakes
  • Cold pressed juice
  • Overnight oats
  • Smoothie
  • Bagel and cream cheese
  • Toast and peanut butter
  • Protein waffle/pancake
  • Yogurt and fruit

Lunch

Lunch for me is something I can eat at work. It either needs to be eaten cold or be good heated up in the microwave. It also needs to be either prepped at home or easy and quick enough to prep at work. What I make for lunch is dependent on what I had for breakfast. Like breakfast, I typically do a nutritious beverage, carb with veggie and protein, or protein and fruit or veggie. If I have a carb in my breakfast I don’t typically include a carb for lunch. Here are some of my favorites:

  • Protein shake
  • Cold pressed juice
  • Smoothie
  • Veggies and dip
  • Fruit and peanut butter
  • Salad with quinoa, some sort of cheese, some sort of fruit, and dressing
  • Rice with some sort of protein and veggie
  • Bento style lunch
  • Wings or pizza and salad(from local pizza place)

Dinner

Dinner is the one meal of the day where I’m able to prepare what I want and sit down and enjoy it. I typically prefer to make something that can be prepped on Sunday and made in 30 minutes or less when eating it throughout the week. I like to eat a balanced dinner with a protein, carb, and veggie. Most of the time I will marinate the protein and grill it on my Ninja Foodi indoor grill. I like to keep the carb simple most of the time. For the veggie I typically boil it, roast it, or grill it.

  • Protein
    • Chicken
    • Burger
    • Steak
    • Pork Chop
    • Sausage
  • Carb
    • Brown Rice
    • Quinoa
    • Pizza Dough
    • Lentil Pasta
    • Potato
    • Beans
  • Veggie
    • Zucchini
    • Asparagus
    • Lettuce
    • Cabbage
    • Green Beans

Snacks

I always like planning snacks. Hunger is not a very fun feeling when there are only unhealthy options available. I typically plan on a snack between breakfast and lunch and a snack between lunch and dinner. One of my snacks is typically a fruit or veggie and the other is typically some sort of protein or carb. Here are my favorites:

  • Grapes
  • Carrot Sticks
  • Pineapple
  • Watermelon
  • Green Juice
  • Orange
  • Nuts
  • Trail Mix
  • Popcorn
  • Cheese
  • Charcuterie
  • Dried Fruit

Indulgence

I like to try to make my indulgences healthy if possible. I enjoy searching for healthy alternatives to my favorite treats. I hope to share some of my favorite recipes with you as I learn them! I also like to make it hard to eat more than one serving. For example, only baking one cookie at a time or having individually packaged treats. I try to savor each bite because it allows me to get more enjoyment of the treat. Here are some of my favorites:

  • Black Bean Brownies
  • Break and Bake Cookies
  • Chocolate Covered Nuts
  • Ice Cream
  • Chocolate

***Please note I am not claiming to be an expert in nutrition. I am just trying to share my process for creating a meal plan based on my experiences.***

Published by Jes Short

I'm just a girl working on her journey to wellness, both physically and mentally.

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