Meal Planning

Healthy meal planning can be one of the scariest tasks when trying to maintain a diet. Counting calories and monitoring sodium are often mentioned, but they can seem daunting. This section will help you learn to plan meals without all of the fuss and medical lingo that other diets will throw at you. Just remember to keep an open mind and remember that the most important thing in life is health.

What is a Healthy Meal?

You will find that the word “healthy” means different things to different people. The same can be said for healthy meal planning. The key to a healthy meal in terms of heart health is a meal that is low in sodium, saturated fat, and extra calories. Check out my article on Managing High Blood Pressure or the American Heart Association to learn about what you should be aiming for specifically.

How to Use the Meal Plans

There are 7 days worth of Southern style sample meal plans on this page. Each meal plan has the calories, fat, and sodium listed. You can try to recreate the meals listed on the sample days or you can use it to help create different meal plans. Just remember that the recommendations for your dietary intake is not necessarily the same as for everyone, so check out this article then use it to personalize your meals. If you are recommended to have more calories than the samples provided, then add another snack or more servings of vegetables and grains.

How to Create Your Own Meal Plans

The golden rules are:

  1. Make sure 3/4 ths of your plate is covered with vegetables, grains, and fruit.
  2. Reserve the last portion of your plate is for protein (meat, beans, fish).
  3. Avoid fast food as well as excessive use of salt shakers, frying foods, and fatty food.

Healthy Meal Plans

Day 1
Cheesy grits for breakfast and delicious pan-seared fish for dinner. Is this really a diet?

Day 2
Apple Cinnamon Oatmeal for breakfast, chicken n’ dumplings for lunch, and salmon for dinner. Imma ask one more time. Is this really a diet??

Day 3
A cheeseburger for lunch? Really? Yep, you’ll just have to make up for it with a lighter dinner… and maybe some gym time too.

Day 4
Grilled chicken breast biscuit for breakfast. Tell momma that your biscuits are as good as grandma’s after making these.

Day 5
A Southern style dinner including roasted chicken, mashed potatoes, and boiled green beans. Let’s not forget how easy these recipes are.

Day 6
Need to hit the road fast in the morning. Make blueberry muffins the day before and eat leftovers. Voila. You’ve got a breakfast on the go.

Day 7
Creamy grits for breakfast, gumbo for lunch, and a fancy salad for dinner. Where do I sign up?

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