Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Store in a large glass meal-prep container. Healthy Meal Plans — Personalized! Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. Macronutrients: calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat. Macronutrients: calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat. Not for the faint-hearted, this plan is strict no snacking! Some days even include a glass of beer or wine. Day 4: Breakfast.
In fact, incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. Don’t feel discouraged if you don’t stick to the plan exactly as outlined—it’s OK to make variations that fit your lifestyle and needs. Store in an air-tight container to keep fresh for the week. Lemon-Tahini Dressing. Try the Day Clean-ish Eating Challenge. Serve over lettuce. View All. Macronutrients: approximately calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat. All these plans can be added to the WLR food diary for extra flexibility.
Studying a few examples may make this whole meal planning thing easier, so here’s a full week’s worth. You don’t need to follow the days in order; you can choose any meal plan, skip one, or repeat as you like. This week’s meal plan was designed for a person who needs about 2, to 2, calories per day and doesn’t have any dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes. Every plan includes three meals and three snacks to keep you feeling satisfied all day long. Some days even include a glass of beer or wine. Feel free to add more water, coffee, or herbal tea to any day, but keep in mind that adding cream or sugar also adds calories.