Day 5: Healthy Soul Food Plan

The idea of eating healthy can be scary. Especially because so much of spending time with family and friends involves food. This healthy soul food meal plan is perfect for days when you want to cook for your family, but still eat healthy. Oven roasted chicken and mashed potatoes make any family event great. More importantly! Check out that calorie count. If you want to add a little bit of gravy to those potatoes or start eyeing some sweet potato pie, then go for it. But note that if you do that, the fat content might be more than recommended. One day won’t hurt though. Just get right back on it the next day. The important thing is to not make it a habit. Remember that Soul Food wasn’t created for health, but for necessity. We can celebrate it in a healthy way.

I hope this Healthy Soul Food Meal plan helps. While you’re here, be sure to check some of my other meal plans. They’re great for people with heart health issues and diabetes. And the recipes on this site are amazing! Give them a try.



  • Sunny-Side up eggs196 calories, 11.1 g fat, 224 mg sodium
  • 1 orange- 45 calories, 0.1 g fat, 0 mg sodium
  • 1 piece of toast- 70 calories, 0.9 g fat, 112 mg sodium



  • 2 cups of Vegetable Soup (leftovers)- 91.3 calories, 0.8 g fat, 188 mg sodium
  • 1 piece of bread- 70 calories, 0.9 g fat, 112 mg sodium


  • 1 apple- 95 calories, 0.3 g fat, 2 mg sodium


  • 4 oz of Roasted Chicken (preferably breasts)- 309 calories, 18 g fat, 206.4 mg sodium
  • 1 cup Mashed Potatoes220 calories, 4.8 g fat, 220 mg sodium
  • 1 cup of Boiled Green Beans- 34 calories, 0 g fat, 7 mg sodium

Total for the day1387.1 calories, 45.9 g fat, 1210.4 mg sodium

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