Designing Your Meal Plan

Choose nutritionally balanced meal ideas that are recommended for you, taking into consideration dietary limitations which often vary quite significantly for individuals in our community. It may be helpful to design your meal plan with options that are simple and take less time to prepare, in addition to using shortcuts through the use of canned goods, frozen foods, precut vegetables, premade proteins, or premade sauces.

An Example Of A Full Day Below:

• Breakfast = Premade egg bites with a yogurt parfait that includes frozen berries stirred into yogurt, topped with granola and nuts.

• Lunch = Sandwich made with premade hummus, cheese, lettuce, sliced tomatoes, and a pre-cooked protein like a turkey burger or sliced tofu.

• Snack = Premade protein shake and whole grain crackers, premade hummus with veggies, and take advantage of other precut fruits or veggies you have to use for snacks.

• Dinner = Chili made with jarred salsa, canned beans, premade veggie broth, and precut onions, carrots, and celery, all served over rice from your freezer.

• Snack = Smoothie with frozen berries, yogurt, milk of your choosing, chia seeds, flax seeds, oats, pre-washed spinach, and banana.

Contributions made by:

Katie Mednick, Registered Dietitian, Nutrition Expert