Key points
- A good meal plan is flexible. Use these ideas as a template, not a strict set of rules.
- Build meals around protein, vegetables, high-fiber carbohydrates and a little healthy fat.
- Planning and prepping a few items ahead of time makes healthy choices easier on busy days.
The balanced plate method
If counting calories doesn't appeal to you, the plate method is a simple alternative. It's based on the same idea as USDA's MyPlate:
- Half your plate: vegetables and fruit, such as salad greens, broccoli, green beans, peppers, berries or an orange.
- A quarter of your plate: protein, such as chicken, fish, eggs, tofu, beans or lean beef.
- A quarter of your plate: high-fiber carbohydrates, such as brown rice, quinoa, whole-wheat pasta, potatoes or corn.
- On the side: a small amount of healthy fat, such as olive oil, avocado or nuts, and water or another unsweetened drink.
Using a standard 9-inch dinner plate rather than an oversized one can also make portions easier to manage.
Three sample days of eating
These sample days show balanced meals using recipes from our healthy recipes collection. They aren't set to a specific calorie level. Adjust portions to fit your hunger, activity level and goals, which you can estimate with our calorie calculator.
Day 1
- Breakfast
- Berry overnight oats
- Lunch
- Chicken & quinoa power bowl
- Snack
- An apple with 1 tablespoon of peanut butter
- Dinner
- Sheet-pan lemon salmon with asparagus and 1/2 cup brown rice
Day 2
- Breakfast
- Two scrambled eggs with spinach and tomatoes, plus a slice of whole-wheat toast
- Lunch
- Lentil & vegetable soup with a side salad
- Snack
- Baby carrots and cucumber slices with 1/4 cup hummus
- Dinner
- Turkey & bean chili topped with Greek yogurt and green onions
Day 3
- Breakfast
- Greek yogurt berry parfait
- Lunch
- Leftover turkey & bean chili, or a whole-wheat wrap with turkey, lettuce, tomato and mustard
- Snack
- A string cheese and a pear
- Dinner
- Stir-fried tofu or shrimp with broccoli, bell peppers and snap peas over 1/2 cup brown rice
Meal prep made simple
Meal prep doesn't have to mean cooking every meal for the week on Sunday. Even a little preparation helps. Try this one-hour routine:
- Pick your meals. Choose two or three recipes for the week and plan to use leftovers.
- Cook a grain. Make a big batch of quinoa, brown rice or farro.
- Cook a protein. Bake chicken breasts, cook a pot of lentils or hard-boil a dozen eggs.
- Prep vegetables. Wash and chop vegetables for snacks, salads and quick stir-fries.
- Portion snacks. Divide nuts, yogurt or cut fruit into grab-and-go portions.
Store cooked food in the refrigerator within 2 hours and eat most prepared meals within 3 to 4 days, or freeze them for later.
A basic healthy grocery list
| Category | Ideas |
|---|---|
| Proteins | Eggs, chicken breast, ground turkey, canned tuna or salmon, tofu, plain Greek yogurt, cottage cheese |
| Produce | Leafy greens, broccoli, bell peppers, carrots, cucumbers, tomatoes, onions, berries, apples, bananas |
| Grains & starches | Rolled oats, brown rice, quinoa, whole-wheat bread or tortillas, potatoes, sweet potatoes |
| Beans & legumes | Canned black beans, chickpeas and kidney beans; dry lentils |
| Freezer | Frozen vegetables, frozen berries, frozen shrimp or fish fillets |
| Pantry | Olive oil, canned tomatoes, low-sodium broth, nuts, seeds, spices, vinegar |
Tips for sticking with your plan
- Plan for real life. Keep one or two simple backup meals, such as eggs and toast or a frozen vegetable stir-fry, for busy nights.
- Eat regular meals. Long gaps can lead to intense hunger later in the day.
- Include foods you enjoy. A plan you like is a plan you'll keep.
- Pay attention to drinks. Water, sparkling water and unsweetened tea or coffee are easy choices.
Medical note
These are general ideas for healthy adults. If you have diabetes, kidney disease, food allergies or another condition that affects your diet, work with your healthcare provider or a registered dietitian on a plan that's right for you.