The Best Ways to Plan Healthy Meals

View as one page

Downsize portions

I needed to change my perspective on my portion sizes. I ate lots of healthy foods, but my portions were often much too large. Using a smaller plate also helped me eat less because the smaller portions make it look fuller. I never feel like I am eating less, and my clothes fit better as well!

View as one page

Think protein first

When I plan a meal, the first thing I think about is protein. If I eat a balanced meal of whole grains with protein and fat, I tend to snack less and my craving for sweets is practically nonexistent. I aim for at least one serving of protein at each meal, which equates to about five ounces of chicken, five ounces of canned tuna, or a couple of eggs.

View as one page

Color your meals

Before I reached my Feel Great Weight, I rarely ate vegetables, and I didn’t realize how much they would benefit my appetite until I started to eat more of them. I like to load up my plate with two or more different fruits and/or vegetables in each meal. I typically cover half of my plate with colorful fruits or vegetables and include some lean protein, healthy fats, and whole grains on the other half.

View as one page

Eat salads

Salads are a great way to pack more nutrients into my diet, but I used to make the same salad day after day, which as you can imagine, ended up boring and unappetizing. Now I experiment with interesting ingredients like truffle oil and truffle salt. The natural flavors lightly pervade my entire salad, so I often don’t need to add dressing.

Some of my other favorite ingredients include: walnuts, roasted Brussels sprouts, chickpeas, fresh berries, crumbled feta, pumpkin seeds, and avocado. With so many different ingredients, my salads never get boring—and I never feel deprived.

View as one page

Prep veggies

On Sundays, I cut up vegetables like peppers, carrots, celery, and broccoli, so they are ready for salads, snacking, or to be tossed in a meal. This helps me stay on track especially during times like when I return home after a run or CrossFit class and I want to eat everything in sight. Instead of snacking on potato chips or cookies, I grab my veggies and hummus and snack on those while I prepare dinner.

Similarly, I'll cook sweet potato wedges and leave them in the refridgerator, which can be eaten as is or easily added to oatmeal or smoothies.

View as one page

Stock-up on non-perishables

I almost always have rolled oats, peanut butter, canned tuna, canned beans, brown rice, and frozen veggies in the house, so I always have healthy options on hand to make a last-minute snack or meal. This, of course, prevents me from ordering take-out or running out to grab fast food. I have no excuse but to eat healthy when I have tons of options on hand.

View as one page

Allow yourself to indulge

The more I deprive myself of my favorite foods, the more I want them, so I plan splurges into my diet. I love sweets and eat a small portion almost every day, but I don't let myself go crazy. Usually, I'll enjoy a couple of pieces of dark chocolate or a small cookie after dinner. Because I know that I can have a sweet treat every day, I don't overdo it and keep my healthy eating in check.

1. Prev:5 Ways to Have a Healthier Thanksgiving
2. Next:Everyday Ways to Maintain Your Feel Great Weight