Meal Planning in 4 Easy Steps

My patients often ask me to create a menu plan for them. The approach I like to take is to teach them how to create a balanced meal with the general knowledge they learn in our one-on-one health coaching sessions.

The last thing I want to do is create a meal plan that includes all of your least favorite foods. So here are some quick tips for a lunch and dinner meal plan that’s easy to mold to your tastes!

For each meal:
Choose a non-starchy vegetable(s) to make up half of your plate
– Broccoli, carrots, brussel sprouts, spinach,
radishes, zucchini, mushrooms, peppers, etc.

Pick a protein to cover ¼ of your plate. I recommend organic and grass-fed options if they’re in your budget!

– chicken, salmon, pork loin, turkey, flank
steak, eggs, lean hamburger, tilapia, tofu,
greek yogurt, cottage cheese, etc.

Go for a whole grain or starchy vegetable to finish off the last ¼ of your plate.

– Quinoa, buckwheat, amaranth, brown rice,
wild rice, butternut squash, sweet potato,
acorn squash, yam, spaghetti squash,
lentils, etc.

Make double! While you’re plating up your dinner, grab a couple plastic containers to portion meals for the next day or so.

Don’t forget to use your trusty 9-inch plate to keep portions sizes in check. Lastly, before heading out the door to go grocery shopping, check the pantry and refrigerator for any items that might be on your shopping list, so you don’t over-buy! And don’t forget your favorite healthy snacks to keep you going throughout the day. Happy planning!

– True Health Clinical Health Consultant Jody Drange, RD, CDE, ACSM EP-C


For more information on nutrition for exercise and other lifestyle tips, contact True Health Diagnostics at 877-443-5227 to set up an appointment with a Clinical Health Consultant.

All True Health Diagnostics materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health