3 Days healthy meal plan ideas

The following healthy meal plan ideas contain 3 days’ worth of nutritionally balanced menus. The menus emphasize whole grains, fresh fruits, and vegetables. They are low in fat, saturated fat, and cholesterol, moderate in sodium, and high in taste. Accompanying each menu, there is one recipe. Use these menus as a guide to begin to eat a more nutritiously balanced diet. If you need to add servings, we suggest adding a whole grain, a piece of fresh fruit, or more vegetables. If you are interested in healthy eating you can check my article that talks about what is the healthiest type of diet

Consuming a range of nutrient-dense foods that give the body the vital vitamins, minerals, and other nutrients it needs for optimum health and well-being is the practice of healthy eating. Whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, are part of a balanced diet. Limiting the intake of processed and refined foods, extra sweets, and harmful fats is another aspect of it.

To support diverse biological processes, such as growth and development, the maintenance of healthy tissues, and the defense against chronic diseases, a balanced and nutritious diet should offer enough nutrients. A healthy diet also entails consuming sensible serving sizes and including regular exercise as a part of a healthy lifestyle.

Making wise dietary choices that support general health and well-being and lower the risk of chronic diseases, including obesity, diabetes, heart disease, and some types of cancer, is the overall goal of healthy eating.

Use the Healthy Eating Plate as a guide for creating balanced meals. You can download the printable Healthy Eating Plate here

½ of your plate. Vegetables and fruits. Look for color and variety.

¼ of your plate whole grains. whole wheat, barley, wheat berries, brown rice, quinoa, oats

¼ of your plate Protein. Fish, nuts, beans, poultry

Drink water, tea, or coffee, and avoid sugary drinks. Also, limit dairy products and milk.

Choose healthy plant oils in moderation. The best is olive oil.

This image is a copy of the version available at https://food-guide.canada.ca

Eating a well-balanced diet that includes fruits, vegetables, lean protein, healthy fats, whole grains, and low-fat dairy products is known as Healthy eating.  A healthy diet should not include processed foods and sugar.

Eating healthy will help you to live a better quality of life and avoid chronic diseases like heart disease, diabetes, and cancer. Different types of diets are healthy, but the best one is the Mediterranean diet.

For the fifth year in a row, the Mediterranean diet was considered the best diet, according to ratings announced by U.S. News & World Report.

Numerous studies have found that the Mediterranean diet can reduce the risk of dementia, memory loss, depression, diabetes, high cholesterol, and breast cancer. The Mediterranean diet uses plant-based cooking focusing on fruits and vegetables, whole grains, beans, and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil.  The focus is on fish, red meats are used sparingly, and poultry, dairy, and eggs in small portions.

Refined foods and sugar are eaten only on special occasions

Top 5 tips

1. Prepare most meals at home and avoid fast food during the day.
2. Make an eating plan each week to avoid eating the wrong food.
3. Choose recipes with plenty of vegetables and fruit.
4. Avoid sugary drinks and instead drink water.
5. Eat at least three meals a day with snacks in between.

Day 1

Breakfast: Whole Wheat Pancakes

2 whole-wheat pancakes top with 1/2 cup unsweetened applesauce. 1 cup plain greek yogurt. 1 cup black coffee (no sugar)

Ingredients

• 1 cup whole wheat flour 
• 2 tsp Stevia
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1 cup buttermilk
• 1 egg
• 2 tbsp melted butter

Instructions 

1. Whisk to combine whole wheat flour, sugar, baking powder, baking soda, and salt in a big bowl. 
2. Whisk to combine the buttermilk, egg, and melted butter in another bowl.
3. Whisk the wet mixture into the dry ingredients, and stir the two together until barely mixed.
4. Preheat a pan at medium heat and grease the surface with butter.
5. Add small scoops of pancake batter
6. Cook for a few minutes until you see little bubbles forming on the surface.
7. Flip the pancakes and cook for a couple of minutes on the other side.

Lunch: Caesar Salad

Caesar Salad . 6 wheat crackers. 1 fresh orange. 1 cup skim milk

Caesar Salad Ingredients

• 8 cups romaine lettuce
• 1/2 cup fat-free croutons
• 2 cups cubed cooked chicken breast
• 1/4 cup fat-free Caesar dressing
• 2 Tblsp Parmesan cheese, grated

Preparation

1. Combine romaine lettuce and croutons with chicken in a serving bowl.
2. Pour dressing over salad; toss to coat evenly. Top with Parmesan cheese.

Dinner: Brown Rice With Broccoli

1/2 cup chopped red or yellow pepper

1/2 cup chopped red or yellow pepper

1/2 tsp soy sauce

Day 2

Breakfast: Banana Bread

• 2 slices banana bread
• 1 tsp soft margarine
• 1/4 cantaloupe
• 1 cup skim milk

Lunch: Bagel Sandwich

• 1 whole-wheat bagel
• 2 Tbsp fat-free cream cheese,
• .sun-dried tomatoes, cucumbers
• .1/2 cup raw vegetables (broccoli florets, celery sticks, green pepper strips)3
• 2 Tbsp fat-free ranch dressing (for dip)
• 1 apple
• 1 cup skim milk
  

Dinner: Grilled Beef Kabobs

• Grilled Beef Kabobs (see recipe below)
• 1 cup quinoa with carrots and herbs
• 1/2 cup steamed spinach with lemon and garlic
• 2 slices grilled pineapple
• Herbal tea

Grilled Beef Kabobs Recipe

• Serves 4
• 12 ounces top sirloin beef steak
• 6 Tbsp fat-free Italian dressing
• 8 cherry tomatoes
• 2 green bell peppers, cored and seeded and cut into 1-inch chunks
• 1 onion, cut into 1-inch chunks

Preparation

1. Cut meat into 1-inch cubes.
2. Place meat in a non-metallic dish, and pour half of the dressing over to coat. Cover; refrigerate for 20 minutes. Turn to coat evenly. Discard marinade.
3. Thread skewers alternately with meat, cherry tomatoes, green pepper, and onions.
4. Grill, basting with remaining fat-free dressing.
5. Serve immediately.

Day 3

Breakfast: Smoked Salmon and Poached Eggs on Toast

Lunch: Cannellini Bean Salad

Dinner: Crusted Salmon

Snacks (anytime)

1 1/2 ounces cheddar cheese
4 crispy rye wafers
6 ounces cranberry juice

1 1/2 ounces of low-fat cheddar cheese
2 crisp rye wafers
6 ounces of pineapple juice

Find out more about why healthy cooking is important in my article

Healthy Eating