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Healthy Living Nutritional Tips | 1 Week Meal Plan

Updated on October 5, 2014

Contemplating Change

Thinking about changing your eating habits, yet confused about what diet will work for you? My first suggestion is throw out the word “diet” from your vocabulary and look for healthy eating options. I will help you to choose food options that are healthy without relying heavily on labels. So no matter if you are focusing on weight loss, healthy eating or both the information below will help to guide you in your process.

Are you looking for immediate results? Of course you are, we live in a society that wants to microwave everything or rid it immediately. Unfortunately, it takes time to either become unhealthy or over weight. Therefore, be prepared to put equal time into getting healthy. It is worth the dedication ridding of old ugly habits.

21 Day Concept

It takes time for true change to occur. Studies show that it takes 21 days to start or change a habit. That is 21 days to a new you through your hard and dedicated work. I think everyone’s life is worth at least 21 days, right? After the 21 days, which are the hardest, it just takes a little less willpower to maintain what you have changed.

Don't Give Up!!

Now that you have the motivation to try, just remember “21 days.”

Portion Control

Portion control is probably a term that most of us have heard and may question since the phase itself is a little transient. Below I will describe how to relate common objects to aid with your own portion control. Using your own body parts gives the freedom from the hassle of measuring cups.

The Importance of Portion Control

Selecting the Right Foods

Selecting appropriate food choices are essential to creating healthy change. The biggest error frequently made comes from incorrect serving sizes. Just think of any fast food restaurant, the biggest craze today is to “Super Size” everything. Oh and who can forget the all-you-can-eat buffets. Why not get your moneys worth, right? But those serving sizes are so out of proportion are so far away from any reference of healthy.


Learning to Read Labels

Now that you have a grasp of what to eat, how do you read food labels for prepackaged nutrients? Yes they can be confusing but one way to avoid that hassle is to stick closer to whole foods. But when you can’t the example below can help guide you through labels do's and don'ts.


Avoid Unnecessary Eating

Eating when hungry should be the only time you eat. So when you become bored find something other to do than eat. You may be wondering now that I have a food list, have looked at reading food labels, I am still confused, how do I put this all together?

Eating the Appropriate Amount of Food

If weight loss is your concern and focus then it is imperative to eat the appropriate amount of calories in comparison to your activity level. So the main message is that to achieve weight loss, food and exercise are key ingredients. Also, to avoid energy slumps proper quantities of food while exercising is very important. The more calories you burn the more you need to replace. Don't think of starving yourself since by getting too few calories your metabolism will actually slow down and may induce weight gain.

Eating Appropriately

First off it is best to break your meal eating down to 5-6 times a day. Yes, that is 5-6 times a day. Thinking of limiting your meals to 300 calories which would calculate a daily intake of 1500-1800 calories. Yet if you are looking to lose weight you may want to adjust that as well. Adjusting caloric intact depends on your desired weight, your current weight, gender and age. The trick is to increase the times you eat and lower the amount of calories consumed. By doing this you are satisfying your body and reducing the spike and dips in blood sugar levels. One last trick is to train your brain to know when you are full. Frequently we have trained our brains to signal feeling full when feeling ill, the need to unbutton your pants and take a nap. Not anymore if you eat the appropriate servings trust me you will be full just not “buffet style” full.

Sample Recommended Caloric Intake With Exercise


Breakfast: Scrambled egg whites, one slice whole wheat toast

Snack: Cottage cheese and mandarin oranges with almonds

Lunch: Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado)

Snack: Nutrition bar

Dinner: Tofu-vegetable stir fry with brown rice

Snack: Cottage cheese and grapes


Breakfast: Six egg-white omelet, oatmeal

Snack: Yogurt and fruit smoothie (watch calories they can rack up in these)

Lunch: Turkey burger on whole wheat bun with lettuce and tomato

Snack: Yogurt and grapes

Dinner: Grilled salmon with cucumber-dill dressing, green salad and baked potato

Snack: Cottage cheese with an apple


Breakfast: Egg-white pancakes (see Day 3); sugarless fruit spread

Snack: Weight loss Shake

Lunch: Chili (made with lean ground turkey, kidney beans, salsa), green salad

Snack: Nutrition Bar

Dinner: Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta

Snack: Cottage cheese and yogurt

Sample Meals for a Week


Breakfast: Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared with water

Snack: Lowfat yogurt with fresh fruit and almonds

Lunch: Grilled fresh tuna with broccoli and roasted new potatoes

Snack: Nutrition bar or celery with peanut butter

Dinner: Eye of round steak with sweet potato and green beans

Snack: Cottage cheese with blueberries


Breakfast: Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla)

snack: homemade fruit salad (orange, apple, grapes, walnuts, 2 tbsp lowfat yogurt)

Lunch: Teriyaki salmon with cooked spinach and brown rice

snack: weight loss shake (I like Kirkland or Costco brand)

Dinner: Pork tenderloin with asparagus and baked potato

Snack: Cottage cheese with strawberries


Breakfast: Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T whole grain pancake mix, mix in blender), serve with sugarless fruit spread

Snack: Nutrition bar

Lunch: Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap)

Snack: Yogurt and your favorite fruit and nuts

Dinner: Sushi made with brown rice, seaweed salad

Snack: Green salad with cottage cheese


DAY 7: Reward Yourself

You worked hard all week this one if a free day to eat what you want!!!

A healthy diet consists of:

See results


Now that you have found the basics needed for a healthy lifestyle, don't forget the "21 day" challenge for a better you.

These meals are really delicious and once you get accustomed to the food choices, it is important to get creative. By using your imagination you will not get bored and you have endless recipes available that use whole foods. One more recommendation is to have fun at your local Farmers Market. I made a family day out of it with my children, they love all the food choices that a Farmers Market offers.


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    • mdscoggins profile image

      Michelle Scoggins 3 years ago from Fresno, CA

      Vandynegl glad this was helpful for you.

    • vandynegl profile image

      vandynegl 3 years ago from Ohio Valley

      Great information and very useful! I like the visual aids, which can help those who need more direction with food labels, etc. It is amazing how many people overlook the portion control part of eating! For my meat-eating husband, eating a piece of meat the size of a deck of cards would be very limiting for him!

      Thanks for sharing!

    • Lady_E profile image

      Elena 7 years ago from London, UK

      Thanks for the very useful info. I like the way you prepared the "Sample week".

    • mdscoggins profile image

      Michelle Scoggins 7 years ago from Fresno, CA

      Thanks nutrition is very important and if I can help that make me feel good. Thanks for the welcome

    • travelespresso profile image

      travelespresso 7 years ago from Somewhere in this exciting world.

      Great hub MDScoggins. I especially like your graphics and the comparison of food sizes to a tennis ball or a deck of cards. That's fantastic. Well done and welcome to HubMob.