Build Your Own Healthy Meal Plan

Building a balanced meal doesn’t have to be complicated.

Use this 4-step formula to create meals that fuel your body and fit your life.

1. CHOOSE A PROTEIN

2. CHOOSE A VEGGIE

3. CHOOSE A CARB

4. ADD FAT OR FLAVOR

PROTEIN OPTIONS: Helps keep you full and supports muscle, energy, and overall health.

ANIMAL-BASED PROTEIN OPTIONS

• Chicken breast

• Chicken thighs

• Rotisserie chicken

• Ground turkey

• Ground beef

• Steak

• Pork

• Salmon

• Tuna

• Shrimp

• Fish & seafood

• Eggs

• Greek yogurt

• Cottage cheese

PLANT-BASED PROTEIN OPTIONS

• Tofu

• Tempeh

• Edamame

• Beans

• Lentils

• Peas

VEGGIE OPTIONS: Adds fiber, vitamins, minerals, and color to your plate.

FRESH, FROZEN, OR PRE-CUT

• Broccoli

• Cauliflower

• Brussel sprouts

• Green beans

• Asparagus

• Bell peppers

• Zucchini

• Cucumber

• Carrots

• Tomatoes

• Spinach

• Kale

• Mixed greens

• Coleslaw mix

• Mixed vegetables

• Roasted vegetables

CARB OPTIONS: Provides energy and helps make meals satisfying.

POTATOES & STARCHES

• Potatoes

• Sweet potatoes

• Winter squash

• Corn

GRAINS & LEGUMES

• Rice

• Quinoa

• Couscous

• Oats

• Farro

• Barley

• Beans

• Lentils

BREAD PRODUCTS

• Tortillas

• Wraps

• Bread

• English muffins

• Bagels

FRUIT

• Apples

• Grapes

• Bananas

• Oranges

• Berries

• Melon

FAT & FLAVOR OPTIONS: Makes it delicious with fats, sauces, seasonings, and toppings!

HEALTHY FATS

• Avocado

• Guacamole

• Nuts

• Seeds

• Olive oil

• Olives

• Nut butters

• Cheese

• Feta

SAUCES & FLAVOR BOOSTERS

• Salsa

• Pico de gallo

• Taco seasoning

• Teriyaki sauce

• Soy sauce

• BBQ sauce

• Buffalo sauce

• Pesto

• Marinara

• Tzatziki

• Lemon juice

• Lime juice

• Garlic

• Fresh herbs

MEAL INSPIRATION COMBOS: Mix and match from each column to create endless combinations!

TACO BOWL

1. Ground turkey

2. Peppers & onions

3. Rice

4. Salsa & avocado

SHEET PAN DINNER

1. Chicken thighs

2. Broccoli

3. Potatoes

4. Olive oil & garlic

MEDITERRANEAN BOWL

1. Chickpeas

2. Cucumber & tomato

3. Quinoa

4. Feta & olives

BREAKFAST FOR DINNER

1. Eggs

2. Spinach

3. Toast

4. Avocado

THE 5-MINUTE MEAL PLANNING SHORTCUT

For the week, try choosing:

2 PROTEINS + 2 VEGGIES + 2 CARBS + 2 FLAVOR PROFILES

This gives you plenty of variety while keeping grocery shopping, meal prep, and decision-making simple.

REMEMBER:

The goal isn’t perfect meals. The goal is creating meals that are realistic, enjoyable, and fit your life.

You’ve got this!