Meal plan example

Charlotte Umney Reg: 2915 Example Nutritional Plan

Meal Plan - Example

I have created a simple meal plan based on the food you like and dislike. See how you get on and let me know if you have any questions.

Make the plan work for youYou don’t have to do each day in order. On busier days, have the meals that are quicker to make. If you have meals left over from the day before use it up e.g. if you cooked a lot of pasta eat it for the few day or two. And then start with new recipe.

You can save time and money by cooking a few portions and freezing what you don’t eat. It will take time to adapt the plan to your lifestyle.

Bare in mind, I have made the evening meals lower in carbohydrates. Aim to eat your last large carbohydrate meal/snack around lunchtime.

The only exception to this is after training. If you did a training session in the evening then you can eat carbohydrates within 2 hours of training to replenish your glycogen levels.

Always eat breakfast, its really important to kick start your metabolism.

If you have had a great week and been healthy you can always have a day off from the plan or a snack you have been craving. Don’t restrict yourself too much or it will end up being impossible to follow. Its about gradual habit change and wont happen over night.

I have included some recipes that I use but if you don’t like something change it, if your not sure ask me.


Food Labels The guide below is useful if you wish to check any food labels whilst shopping and will help you to pick foods that are lower in sugar and saturated fat. If your not sure about a pre packaged food always check the label.

Drinks

Water is very important for a healthy lifestyle and helps to speed up your metabolism. Aim to have 6/8 glasses a day. Try to avoid flavored water because of the sweeteners and chemicals added. If you get bored of plain water you can experiment with adding fruit. The image gives you some ideas to try.

Try to avoid soft drinks, processed fruit juices, iced coffees and alcohol as much as possible due to the high sugar content, empty calories and chemicals.

Instead of fizzy drinks, try unflavored fizzy water with fresh mint leaves or fruit added.

I have suggested trying to have mint tea after your evening meals, worth a try as it again helps to increase your metabolism and aid digestion. Just add fresh mint leaves and a green tea bag to warm/hot water. Leave the mint leaves in


for 5-10 minutes but take the tea bag after a minute so it doesn’t become too bitter. Try not to add too much sugar.

Day 1

Breakfast (within 1 hour of waking up)

Glass of warm water with lemon or green tea (optional)

Pancake with banana, honey (Greek yogurt and seeds optional)

(Recipe suggestion 1 for flourless pancakes)

Snack & glass of water

Lunch

Vegetable chilli with brown rice(Recipe suggestion 2)Glass of water

Snack & glass of water

Dinner (before 8pm)

Chicken fajitas (Recipe suggestion 3)Glass of water

Fresh mint tea (optional)


Recipe suggestions

Recipe suggestion 1

Flourless banana pancakes

Ingredients (1 serving)

- 1 eggs-1 banana (ripe)

Method

1. Mash the banana and eggs together (if you find the mixture too thick add a small amount of milk).

2. Heat tsp oil or butter in a small frying pan on a medium heat. Then fry batter in small amounts. Ensuring to turn half way through.

Best served with honey, fruit and yogurt


Recipe suggestion 2

Vegetable chilli with brown rice

Ingredients (2-4 servings)

- 2/3 cups of brown rice- 1 tin of mixed beans - 1 tin of kidney beans -1 onion- 1 garlic bulb-1 green pepper- 1 carton chopped tomatoes- 1 tablespoon of tomato puree - Juice of ½ lemon- 2/3 squares dark chocolate- Shake of paprika- Shake of cumin- 1 vegetable or beef stock cube- 1 small chilli (option especially if your cooking for children! can always add dried chilli to individual portions when serving)- Handful of coriander (optional)

Method

1. Rinse and add brown rice to a saucepan of boiling water (simmer for approx 25 minutes)

2. Peel and dice the onion and pepper.

3. Then sauté in a large pan with the chopped chilli and crushed garlic on a low heat.

4. Add chopped tomatoes, lemon juice, crumbled stock cube, paprika and cumin, and simmer all together on a low heat for 5/10min.

5. Add the chocolate, mixed and kidney beans until they are heated through and the chocolate is melted.

6. Once rice cooked drain and serve.


Best served over rice with a sprinkling of grated cheese and chopped coriander.

Any leftover? Can be frozen for a quick meal anytime. Also great with a jacket potato.

Recipe suggestion 3

Chicken Fajitas

Although you are making me the marinade from scratch, dish should only take 20-30 minutes to make.

Ingredients (2 servings)

- 1.5 lbs boneless and skinless chicken breasts; cut into ¼” thick slices (preferably free range and organic) - 2 red peppers; cut into thin strips- 2 yellow or orange peppers; cut into thin strips- ½ large yellow onion; cut into thick slices- 1 Tbsp olive oil

For the marinade:- 1 Tbsp. olive oil- 2 Tbsp. fresh squeezed lemon juice- 1.5 tsp. pink Himalayan salt- 1.5 tsp. dried oregano- 1.5 tsp. ground cumin- 1 tsp. garlic powder- ½ tsp. chili powder- ½ tsp. paprika- ½ tsp crushed red pepper flakes

To serve:- Flour tortillas or lettuce leaves - Fresh coriander

Method

1. Prepare your chicken by cutting it into ¼” thick strips, and place into a resealable sandwich bag.

2. In a small bowl, whisk together the ingredients for your marinade, and then pour finished marinade over your chicken.

3. Seal sandwich bag and set chicken aside.


4. On a clean cutting board, prepare your peppers and onions.

5. In a large non-stick pan, heat 1 Tbsp. of olive oil and add in your prepared peppers and onion, cooking on medium/high heat until peppers are tender and onion is turning translucent.

6. Remove finished peppers from pan and place into a large mixing bowl.

7. Cover bowl with plastic wrap and set aside.

8. In the same skillet, cook chicken over medium-high heat for 6 minutes or until no longer pink. Return pepper mixture to pan to heat through.9. Serve fajitas as is, or use romaine lettuce leaves in place of tortillas.

10. Top with salsa, hot sauce and freshly chopped coriander (optional)


Snacks

Snacks are important in maintaining your energy and blood sugar levels in between meals. You will see on the meal plan that I have suggested snacks in between most meals. However, try not to eat snacks late in the night, ideally not after 8 in the evening.

Eating healthier snacks will also help you to reduce your cravings for foods high in sugar, fat and calories. If your not sure about a snack remember to look back at the chart to help you understand and read food labeling.

I have listed some healthy snack ideas for you to try:

Fruit

This can just a portion of fruit e.g. an apple or banana, particularly good on the go. There are also ways to fruit more interesting e.g. a fruit salad or fruit smoothie.

I would recommend trying to eat fruit a variety of fruit, especially those in season. Try to eat a rainbow of different coloured fruits, as each hold different nutrients.

Smoothie ideas


Mango and Raspberry Smoothie

In a blender, puree ½ cup coconut water, ½ cup frozen mango, ½ cup frozen raspberries, 2 ounces tofu (optional), and 1 teaspoon honey until smooth.

Banana and vanilla smoothie In a blender, puree 1 banana (best if frozen), 200-250ml of milk and a dash of vanilla flavoring

Yogurt

Always opt for natural plain or Greek yogurt with no added sugar. To sweeten add a little honey ad/or fruit. Can also be added to some smoothies. Frozen yogurt is a nice alternative to ice cream, especially in the summer.

Protein & cereal bars

You need to check the labels to ensure that they are not too high in sugar. Trek bars and nakd bars are good.

Rice cakes & crackers

The small versions are a great alternative to crisps. The larger ones are delicious with natural peanut butter or cottage cheese.

If you would like something sweet, why not try a crispbread with a small amount of nutella and banana.

Bagel With Ricotta and Strawberries


Spread ½ toasted whole-grain “flat” bagel with 2 tablespoons fresh ricotta. Top with ⅓ cup sliced strawberries. Drizzle with 1 tsp honey.

Sesame Popcorn

Toss 4 cups popped popcorn with ½ teaspoon toasted sesame oil and ½ teaspoon sesame seeds.

Whole-Grain Bread With Almond Butter and Peaches

Spread 2 teaspoons almond butter on 1 slice toasted whole-grain bread. Top with ½ sliced peach.

Vegetable sticks

Carrot or cucumber sticks also make a great snack. If too boring by themselves have with a small amount of cottage cheese.

Meal plan example

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