Meal Planner Guide: The Beginner's Guide to Meal Planning

These days once junk foods, processed foods, and alternative unhealthy edible treats area unit quite common within the market, it's of importance that you simply skills you'll be able to arrange your meals. designing meals can assist you to eat healthily.

Healthy meal planning is something that many people may find challenging, yet with the help of some pointers, you can certainly ease this difficulty and make sure that everything you and your family eat is delicious and nutritious.

• Set a cycle list for about 4-6 weeks. This will help provide variety to your meals.

• Your menu cycle should include balance; A balance of flavors like sweet, sour, savory, pungent, and a little spicy. This balance will help awaken and stimulate the taste buds. Balance also refers to the contained nutrients in each meal. Meals that you will prepare and serve to your family must provide them with nutrients. Meals should have protein, carbohydrates, vitamins, minerals, and other nourishing components found in a variety of foods.

• Your meals must be emphasized with variety. Change the types of menus that you prepare and serve every day. Every now and then, you may try to cook foods that are unfamiliar to you.

• Variation is also another important aspect of meal planning. Food texture and appearance of foods must be considered. Textures of food include smoothness, crispness, and fluffiness. You should avoid using an excessive amount of the same kind of food in just one meal. Make your dish striking by using different shapes and sizes of ingredients.

• Color also makes the meals and foods appealing to the eyes. When your dish has only one color, you tend to have less desire to eat it; but if the food has various colors in it, your mind thinks that it is delicious even if you have not tasted it yet. Vegetables and fruits add the natural colors you need to your meals.

• When planning meals, there are many things that contribute to your challenges such as the number of calories. In order to succeed in planning healthy meals, you can avoid all these difficulties by making everything simple. Meal planning does not have to include too extravagant or elaborate meals every day. You just have to stick to foods that you love and enjoy. There are also easy recipes that you can find online which incorporate ingredients that are new to you.

• In making changes to your diet, you should not do it all at once. Make changes gradually and slowly. It would not be realistic to make your entire meals on the completely healthy side in just one night.

• There are certain foods that you know are not that healthy enough, but you should not consider these foods are wholly prohibited. You may still include them in your meals, but what's important is you consume them moderately.

• Remember that you may plan the healthiest meal of all, yet if your attitude in eating will not be healthy, then your efforts may all be for nothing. Eat your planned meals with the family and enjoy them together. Always eat breakfast to jumpstart the metabolism.

Meal Planning

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THE MUSCLE COOK’S: PREPARE YOUR WEEK’S MEALS PLANS IN 3 HOURS OR LESS GUIDE

MEAL PLANS 

MOUTH-WATERING GUARANTEED 

 A Generic Meal Plan designed for a 2500kcal daily intake for a man of around 180 – 200lbs. Meal plan 2 contains variations for lunch and dinner.

Meal 1 – BREAKFAST 

Peanut Butter and Jelly Oats with Creamy Scrambled Eggs, Chives and Tender Stem Broccoli 

2 whole eggs + 4 egg whites 

100g Rolled Oats 

1 tsp Peanut Butter Natural Sugar free Jam 

1 tbsp chopped Chives Sea salt Black Pepper 

60g Broccoli

 ◊ Steam broccoli for 5 minutes then add into a pan with your eggs and sea salt until cooked through. Chop chives and add in at the end with pepper. ◊ Cook your oats in water then add in peanut butter + jam. 

Meal 2 – SNACK 

Avocado and Lemon Tuna rice cakes 

½ an Avocado 2 Brown Rice Cakes

 ½ a lemon, juice 

½ tsp chili powder

½ tin of drained brine tuna 

1 tsp grainy fresh mustard

 ◊ In a bowl mash add ingredients together and spread onto rice cakes.

Meal 3 – LUNCH 

Honey and Paprika Glazed Chicken with Quinoa 

6oz Chicken Breast 

2 tsp extra virgin Olive Oil 

60g Quinoa 

2 tsp Honey 

1 handful spinach 

1 small handful of parsley and coriander 

1 tsp paprika 

1 tsp black pepper 

1 tsp cumin 

½ a fresh green and red chili 

1 pinch sea salt 

4 vine tomatoes 

½ fresh limejuice and zest

 ◊ In a bowl, add paprika, cumin, pepper, salt, olive oil and mix together. Base the chicken and marinade in fridge for 10 minutes. 

◊ Grill the chicken on a high heat on a non-stick pan, turning every 2 minutes until evenly browned. Once browned, add 2 tsp honey and squeeze limejuice into the pan and cook until caramelized.

 ◊ Cook quinoa as stated on packaging and add greens when plating up.

 Meal 4 – SNACK 

Post Workout Shake 

1 Scoop Whey 

40g Oats 

300mls water

Meal 5 – DINNER

 Beef and Broccoli Stir Fry 

5oz Beef Strips (rump or sirloin) Broccoli Florets 

3 Turkey Bacon rashers 

20g Cashews, chopped 

2 tsp extra virgin olive oil 

Paprika 

Red Onion 

Spring Onion 

Sea Salt 

Pepper

 ◊ In a pan, add 1 tsp olive oil, your diced red onion, spring onion and finely chopped broccoli. Allow them to sweat on a medium heat for around 4 minutes before breaking up the turkey bacon and add it into the mixture for 2 minutes. 

◊ Add in your steak + paprika with 1 tsp olive oil and cook until steak is cooked to your liking. 

Meal 4 – BEDTIME SNACK 

25g Whey Protein 

200g of Fat Free Greek Style Yogurt 

½ tbsp. Natural Honey 

◊ Mix together thoroughly.

Meal Plan 1 SHOPPING LIST 

10 Eggs 

20 Egg Whites 

700g Oats 

5 tbsp Chopped Chives 

600g Broccoli 

5 Avocados 

10 Brown Rice Cakes 

3 Tins Tuna 

20oz Chicken Breast 

30g Quinoa 

200g Spinach Meal Plan 

1 SHOPPING LIST 

5 Red Chilis 

5 Green Chilis 

20 Vine Tomatoes 

3 Limes 

25oz Beef Strips 

15 Turkey Bacon Rashers 

100g Cashews 

5 Red Onions 

10 Spring Onions 

1ltr Fat Free Greek Yogurt

Condiments

 (Make sure you have stocked up before shop as you won’t need to buy these every week) 

Yogurt ,Honey ,Whey Protein ,Olive Oil ,Black Pepper ,Sea Salt ,Paprika ,Cumin ,Chili Powder ,Natural Jam ,Natural Peanut Butter ,Grainy Mustard ,Low Sodium Soy Sauce

Meal 1 – BREAKFAST 

Peanut Butter and Jelly Oats with Creamy Scrambled Eggs, Chives and Tender Stem Broccoli 

2 whole eggs + 4 egg whites 

100g Rolled Oats 

1 tsp Peanut Butter Natural 

Sugar free Jam 

1 tbsp chopped Chives 

Sea salt 

Black Pepper 

60g Broccoli 

◊ Steam broccoli for 5 minutes then add into a pan with your eggs and sea salt until cooked through. Chop chives and add in at the end with pepper. 

◊ Cook your oats in water then add in peanut butter + jam. 

Meal 2 – SNACK 

Avocado and Lemon Tuna rice cakes 

½ an Avocado 

2 Brown Rice Cakes 

½ a lemon, juice 

½ tsp chili powder 

½ tin of drained brine tuna 

1 tsp grainy fresh mustard 

◊ In a bowl mash add ingredients together and spread onto rice cakes.

Meal 3 – LUNCH 

Thai Red Curry with Brown Rice 6oz Chicken Breast 

1 tsp Sesame oil 

1 tbsp Red Curry Paste 

300mls Coconut Milk 

60g Brown Rice 

6 sprays 1kcal spray 

2 cloves of Garlic 

1 ½ Diced Onion 

1 tbsp finely chopped ginger 

2 Red chili’s 

2 Red Bell Peppers 

300g Spinach 

2 Handfuls of Chopped Fresh Coriander 

◊ Heat some sesame oil in a pan, add onion, garlic, ginger and stir for 2-3 minutes. Add in thai paste and cook for 1 minutes, add the chicken, cook for 2 minutes. 

◊ Add 300mls coconut milk, bring to boil reduce heat to simmer and cook until sauce thickens. 

◊ Add chopped chilies, bell peppers, spinach, salt and pepper. Take off the heat and add in finely chopped coriander. 

Meal 4 – SNACK 

Post Workout Shake 

1 Scoop Whey 

40g Oats 

300mls water

Meal 5 – DINNER 

Garlic and Chili Sea Bass with Avocado 

8oz Sea Bass Fillets Garlic Red Chili Green Chili 

1 tsp low sodium soy sauce 

2 tsp sesame oil 

½ an avocado 

1 whole tomato, sliced finely 

½ lime, juice 

◊ In aluminiam foil, add your sea bass, chili, garlic soy sauce, sesame oil and lime juice. Place into a steamer and cook for 5-6 minutes depending on size of fish. 

◊ Add chopped tomato and avocado to place, grade lime zest on top, add fish and serve. 

Meal 4 – BEDTIME SNACK 

25g Whey Protein 

200g of Fat Free Greek Style Yogurt 

½ tbsp. Natural Honey 

◊ Mix together thoroughly.

Meal Plan 2 SHOPPING LIST 

10 Eggs ,20 Egg Whites ,700g Oats ,5 tbsp Chopped Chives ,350g Broccoli ,5 Avocados ,10 Brown Rice Cakes ,3 Tins Tuna ,350g Chicken Breast ,300g Brown Rice ,14 Cloves of Garlic ,Red Chilis ,10 Red Bell Peppers ,1.5kg Spinach ,Fresh Parsley ,Fresh Coriander ,40oz Sea Bass or any White Fish ,5 Green Chilis ,5 Tomatoes ,2 Limes ,1ltr Greek Yogurt Fat Free

Condiments

 (Make sure you have stocked up before shop as you won’t need to buy these every week) 

Yogurt ,Honey ,Whey Protein ,Olive Oil ,Black Pepper ,Sea Salt ,Paprika ,Chili Powder ,Natural Jam ,Natural Peanut Butter ,Grainy Mustard ,Low Sodium Soy Sauce

VEGAN

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