There are many websites and healthy eating programs but most cost money. Since I am trying to write healthy meal plans weekly why not share them with other people?
Meal planning, saves my family tons of money and helps everyone eat much better. I try to keep things simple and use meals in the same week that use the same items. I incorporated a night of leftovers to clean out the fridge and I try to use fresh fruits and veggies in season. To keep thing simple, 3 meals are repeated daily for a week, 3 other meals have a rotation system with three items for variety. I usually repeat the exact meal plan for two weeks.
Here are some tips and guidelines that I use:
6 small meals a day is one of the best ways to boast metabolism, control blood sugar and indigestion.
Balance - All meals contain at least a healthy carb and a protein. Over half of the meals are speed meals meaning they can be grabbed quickly without preparation the remainder take preparation but most can be prepared ahead. When you eat healthy it is going to take a little work.
A good portable food cooler- It is a good idea if you work away from home or are preparing food for someone who does to invest in a good cooler and at least two cold ice packs per person.
A weekly shopping trip is mandatory. The less a person is in a store the less they will spend and the less junk they will buy. If you can make it one shopping trip for 2 weeks even better, making one run in between for fresh dairy and veggies.
Food Journal- doubles your chances of losing weight, so if that is your goal I would suggest using myfitnesspal or livestrong.com to record what you eat.
Time schedule- Try to eat every 2 to 3 hours to maintain control of the appetite and boost metabolism. Set up your own schedule according to the following pattern based upon your needs and the needs of your family:
Meal-1 6:00 am
Meal-2 8:00 am
Meal-3 10:30 am
Meal-4 1:00 pm
Meal-5 3:30 pm
Meal-6 6:30 pm
Workout- Exercise is an integral part of a healthy lifestyle. A program that includes most fitness components (cardio, muscular strength, muscular endurance and flexibility) is best.
A word to the wise, you can't cheat on these meals. The lower calorie options need to be considered and the portions need to be accurately measured. Those who do the meal plans but still have their treats and soft drinks will inevitably not see much of a weight change unless it is up. They may feel better, which happens when you eat the right balance of protein and healthy carbs, but their goals may not happen quickly.