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4 Week Healthy Eating Meal Plan

January 1, 2018 by Jeanette 3 Comments

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4 Week Healthy Meal Plan

Kick off the New Year with this 4-week Healthy Eating Meal Plan, featuring healthy clean-eating breakfast and dinner recipes. The key to a healthy diet is to eliminate processed foods, limit sugar, eat lean proteins and healthy fats, and include lots of fruits and vegetables in your diet.

4 Week Healthy Eating Meal Plan - get back on track to healthy diet with these breakfast and dinner recipes, made with whole foods - nothing processed

The New Year is here and many of us are trying to get back on track to a healthy diet and lifestyle.

Eating healthy really isn’t very complicated. It’s basically about eating real food – not fast food or prepared food that comes in a box or package, eating a variety of fruits and vegetables, choosing lean proteins and healthy fats, and preparing them in a healthy manner (e.g., baking/roasting, steaming/boiling, stir-frying, braising).

Eating healthy also means paying attention to the proportion of fruits/vegetables (50%) to protein (25%) and grains (25%) on your plate. These proportions are according the Daniel Plan that I started following last year.

The keys to eating healthy are to:

  • eliminate processed foods
  • limit sugar
  • limit alcohol
  • limit high cholesterol animal products (e.g., fatty cuts of meat, shrimp, cream, butter, cheese)
  • avoid heavily salted foods
  • drink lots of water
  • eat lots of fruits and vegetables
  • eat healthy fats (e.g., olive oil, avocado, nuts/seeds)
  • eat more whole grains (e.g., oats, brown/black rice, quinoa, barley, farro)
  • eat lean proteins (e.g., skinless chicken breast, fish, beans)
  • eat organic foods (no pesticides, antibiotics)
  • use healthy cooking methods (e.g., roasting/baking, steaming, poaching/boiling, stir-frying)

To help you start or get back to a healthy eating plan this New Year, I’ve put together four weeks worth of breakfast and dinner recipes that meet these criteria.

Healthy Eating Meal Plan Week 1

4 Week Healthy Eating Meal Plan - get back on track to healthy diet with these breakfast and dinner recipes, made with whole foods - nothing processed

Day 1:

Breakfast: Balancing Maca Green Smoothie

Dinner: Chinese Steamed Fish with Soy Sesame Sauce served with steamed brown rice and Stir-Fry Bok Choy

Day 2:

Breakfast: Banana Berry Flaxseed Smoothie Bowl

Dinner: Slow Cooker Black Bean Turkey Chili served with large green salad

Day 3:

Breakfast: Steamed Kale and Poached Egg with Sriracha Sauce

Dinner: Five Spice Braised Chicken served with steamed brown rice and Stir-Fry Green Beans

Day 4:

Breakfast: Miso Soup with Tofu, Wakame Seaweed, Rice and Egg

Dinner: Stir Fry Thai Chicken with Basil and Peppers served with steamed brown rice

Day 5:

Breakfast: Strawberry Almond Breakfast Quinoa

Dinner: 15 Minute Spice Rubbed Roasted Salmon served over large green salad

Healthy Eating Meal Plan Week 2

4 Week Healthy Eating Meal Plan - get back on track to healthy diet with these breakfast and dinner recipes, made with whole foods - nothing processed

Day 1:

Breakfast: Overnight Oatmeal

Dinner: Slow Cooker Chicken Vegetable Stew served with Sauteed Kale

Day 2:

Breakfast: Mango Coconut Smoothie

Dinner: Lentil Chili served with large green salad

Day 3:

Breakfast: Overnight Oatmeal

Dinner: Chinese Five Spice Ground Turkey Zucchini Noodles

Day 4:

Breakfast: Kimchi Fried Rice

Dinner: Slow Cooker Jamaican Spiced Chicken Stew served with steamed brown rice and large green salad

Day 5:

Breakfast: Triple Berry Oatmeal Smoothie Bowl with Almonds and Chia Seeds

Dinner: Salmon Roasted Beet Feta Salad with Dill Dressing

Healthy Eating Meal Plan Week 3

4 Week Healthy Eating Meal Plan - get back on track to healthy diet with these breakfast and dinner recipes, made with whole foods - nothing processed

 

Day 1:

Breakfast: Smashed Miso Avocado and Egg in a Cup

Dinner: Buffalo Chicken Burger Salad

Day 2:

Breakfast: Banana Oat Chocolate Peanut Butter Smoothie

Dinner: Kung Pao Chicken with Peanuts served with steamed brown rice

Day 3:

Breakfast: Asian Inspired Savory Oatmeal

Dinner: Vegetarian Chana Masala served with steamed brown rice or quinoa

Day 4:

Breakfast: Breakfast Coconut Milk Quinoa with Fresh Fruit

Dinner: Clean Eating Slow Cooker Pumpkin Chicken Curry served with steamed brown rice

Day 5:

Breakfast: Blueberry Banana Yogurt Smoothie

Dinner: Miso Glazed Chilean Sea Bass served with steamed brown rice and Stir-Fry Bok Choy

Healthy Eating Meal Plan Week 4

4 Week Healthy Eating Meal Plan - get back on track to healthy diet with these breakfast and dinner recipes, made with whole foods - nothing processed

Day 1:

Breakfast: Breakfast Smashed Avocado Tomato Toast with Fried Egg

Dinner: Slow Cooker Turkey Bolognese Sauce with Spaghetti Squash served with green salad

Day 2:

Breakfast: Acai Banana Kale Smoothie

Dinner: Clean Eating Stuffed Peppers served with green salad

Day 3:

Breakfast: Breakfast Kale Quinoa “Fried Rice”

Dinner: Pan Roasted Chicken and Vegetables

Day 4:

Breakfast: Berry Yogurt Granola Parfait

Dinner: Three Bean Butternut Squash Vegetarian Chili served with green salad

Day 5:

Breakfast: Brazilian Acai Breakfast Bowl

Dinner: Slow Roasted Salmon served over large green salad

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Filed Under: Clean Eating, Meal Planning, New Year Tagged With: healthy meal ideas, healthy meal plan

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Comments

  1. Angie@Angie's Recipes says

    January 2, 2017 at 9:57 am

    Wonderful! I usually don’t make meal plans because I never stick to them..but I always put LOTS of veggies in my plate :-)) Happy New Year, Jeanette.

    Reply
    • Jeanette | Jeanette's Healthy Living says

      January 2, 2017 at 4:25 pm

      Thanks Angie – Happy New Year!

      Reply
  2. Jane says

    April 18, 2017 at 10:27 pm

    Wow. Your recipes are appetizing. Thanks for sharing them. I am now trying to eat healthily, this would really help me out.

    Reply

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