Category: Meal Plan Tips

The reason why the keto diet became popular is that following this diet you can lose weight by eating low-carb food. The research showed that people with diabetes type 2 can control their blood sugar and lose weight following this diet. This is why a keto meal for diabetics type 2 is a perfect solution.

Just to compare – a regular balanced diet for diabetics contains two hundred to two hundred and twenty-five grams of carbs. However, people who follow a keto diet usually take only fifty grams of carbs daily.

But, we are sure that you need more information before you decide to follow this diet meal plan. That is why we will talk about the keto diet for type 2 diabetics, its benefits, what to pay attention to before you decide to follow it, and some meal ideas.

Is keto safe for people with diabetes?

There is much research that showed lower blood sugar levels and type 2 diabetes slim down with the keto diet. Additionally, some people lost weight, lowered their A1c, and needed less medication using a keto diet for a year.

If you have higher blood sugar levels because your body is not responding properly to the insulin, which means that you are insulin resistant, you can benefit from nutritional ketosis. This is because, when you reach it, your body will make less insulin.

When we talk about safety, we need to mention that depends on the type of diabetes you have. In general, diabetics with type 2, especially if they are overweight get good results safely. Type 1 diabetics can try this diet, too, but they need to carefully monitor signs of ketoacidosis and general health.

However, the safest thing would be to talk to your doctors and hear their opinion. That is because, whatever type you have, your doctor might need to change your medication.

Above all, a good idea, for everyone, is to exercise along with a diet. Regular training can bring a lot of benefits to diabetics type 2, and together with diet, the results can be marvelous. Physical activity is very important and when it is combined with the right diet it brings great benefits.

When you decide to start, keep in mind that it might be hard to stick to this diet. A very low amount of carbs in the diet can be a big change for some people and they might feel tired until their body adapts. To make sure you do it successfully, make a keto meal plan that you can follow and keep on hand keto-friendly meals and snacks.

Keto diet meal plan and diabetes type 2

Foods that contain carbohydrates, such as pasta, fruit, bread, and rice are the main fuel for a big number of processes happening in our body. The body uses insulin to bring glucose from the blood into our cells so we can have energy.

On the other hand, people with diabetes have a problem, because insulin is absent or it does not work properly. That is why the body can`t use carbohydrates effectively and sugar levels are high in the blood. Therefore, eating a high-carb meal will lead to a rise in blood sugar for someone with diabetes. Meal plans and diet are of great importance for diabetes type 2.

When we follow a keto diet, with restricted carbohydrates, our body is forced to use fat for energy or reach ketosis. That way it stops using glucose, or, switches it with fat.

A keto diet can help people with type 2 diabetes because it will allow the body to maintain blood sugar levels at a low, but also healthy level. Large fluctuations in blood sugar can minimize because of the lower intake of carbohydrates. This can impact clinical markers of blood sugar to be in control.

Benefits of a keto diet meal plan:

• Reducing dependency on anti-diabetic medication
• Improvement in triglycerides
• Lower blood pressure
• Weight loss
• Improvement in insulin sensitivity
• Better quality of life
• Improvement in high-density lipoprotein cholesterol, without increasing low-density lipoprotein cholesterol
• Increasing feeling of fullness

Typical keto meal plans and keto meal plans for diabetes type 2 can have a great impact on weight because they help the body burn fat. This is very beneficial when you try to reach or keep a moderate weight. It is helpful for people whose excess weight had an impact on the development of type 2 diabetes.

Regular exercise and light or moderate weight loss can support glycemic control, good energy distribution throughout the day, and overall well-being in people who have diabetes type 2.

Ideas for a keto diet meal plan for diabetics type 2

The Keto diet can include some of these types of foods:

• Eggs – low in carbohydrates and an excellent source of protein
• Low-carb veggies – broccoli and leafy greens
• Meats – beef, pork, and poultry because they are all rich in high-quality protein
• Dairy – dairy products without sugar are acceptable in the keto diet
• Fish and shellfish – great sources of protein
• Berries – the source of fiber, minerals, vitamins, and antioxidants and you can eat them on the keto in the right quantity
• Healthy fat sources – olive oil, seeds, avocado, and nuts

Meal plan for one week:

·        Monday

Breakfast – eggs with rye bread

Lunch – chicken salad with spinach

Dinner – turkey meat with tomatoes and lettuce

·        Tuesday

Breakfast – smoothie with berries

Lunch – tuna salad with chickpea

Dinner – cauliflower pilaf and chicken

·        Wednesday

Breakfast – omelet with eggs, spinach, and cheddar cheese

Lunch – hummus on granary toast with cucumber and tomato

Dinner – Chicken, broccoli, and leeks

·        Thursday

Breakfast – porridge oats, almond milk, pumpkin seeds, and blueberries

Lunch – avocado salsa and chili bean soup

Dinner – tomatoes with broccoli and leeks

·        Friday

Breakfast – onion and mushroom omelet

Lunch – mini whole meal pitta bread with hummus made of carrots and tomatoes

Dinner – beef and vegetable pie

·        Saturday

Breakfast – boiled eggs, veggie salad with olive oil

Lunch – wholegrain bread with cheddar, tomato, and cucumber

Dinner – salmon steak with broccoli, sweet potato, and cabbage

·        Sunday

Breakfast – eggs with turkey bacon and chives

Lunch – leek and cauliflower soup with cheddar

Dinner – squash stew and leafy green salad

In your meals you can use semi-skimmed milk or whole milk, just make sure that they are unsweetened and have a lot of calcium. Make sure that you are meeting fiber amount throughout the week. Always hydrate regularly, you can also drink plain milk, coffee, and tea but without added sugar.

Additionally, consider keto-friendly snacks if needed:

• Greek yogurt
• Peanut butter with celery
• Berries
• Pumpkin seeds
• Almonds
• Avocado
• Brazilian nuts

Always speak to your diabetes healthcare doctor if you have any questions. They can help you meet your nutrient and dietary needs.

The bottom line

A keto diet plan can bring a lot of benefits to people with type 2 diabetes. High-fat, low-carbohydrate, and moderate protein diet helps manage blood sugar and results in weight loss.

Of course, everyone has different dietary needs, so feel free to contact us, or consult with your healthcare professionals so you can get an individualized diet plan that fits your needs.

You will have enough energy, feel good, look amazing and most importantly, be healthy when you follow a keto diet plan for diabetics type 2. Therefore, it is a good thing that you can do for yourself and your body.

The keto diet, besides being popular, is also a subject of much research. Many people decide to follow it because it shows great results. However, female and male bodies respond differently to food and many other conditions. This is the reason the keto diet meal plan for women has specific characteristics more suitable to the female body type.

The keto diet plan for women is a diet that is similar and based on high-fat and low-carb eating just like a regular ketogenic diet. But, male and female bodies have different needs and physiologies. Therefore, you need a plan that will help you lose weight effectively.

A women`s keto meal plan is something that you can enjoy as a woman who decided to follow this low-carb diet. We will provide some tips on how to successfully follow this diet, talk about safety, and health benefits, and give a sample of a meal plan for losing weight.

Is the keto diet plan safe for women and why is it different that the plan for men?

This type of diet is safe for women and it can show great results when you follow it. However, keto macros for women have differences from those for men. Therefore, you will notice that the macronutrient calculator will ask you to fill in your height, weight, level of activity, and gender.

Even though is safe for most people, before you start any diet, it is recommended to consult with your doctor so you can find what is the best for your body. As we previously mentioned, the keto diet can provide many benefits but it is not for some women, such as:

• Women who have clinically high cortisol levels
• Pregnant women
• Women with absent or irregular menstrual cycles
• Women who are breastfeeding

If you fall into any of these categories, the best for you would be to follow a diet recommended by your doctor, so you can be sure that your meal plan will work to your health benefits.

The reasons why this diet plan can be different for women are:

• Women can have pre-menstrual stress – their bodies change mentally and physically during a menstrual period which can affect their food choices.
• They experience menopause – changes in hormonal balance have to be considered when following the keto diet.
• Breastfeeding and pregnancy – women during this period have specific needs because they also support one more life that is why low-carb meal plans are not recommended and the priority is to have a wide variety of nutrients for the mother and baby.
• PCOS or polycystic ovarian syndrome – is a very common condition and it can cause signs and symptoms of hormonal disbalance and weight gain so a low-carb diet has great benefits for this condition.

Health benefits of the keto diet plan for women

There are many good sides of a keto diet plan that women can experience following it, and some of them are:

1. Improving fertility. Even though research is ongoing on this one, low-carb diets showed that they can improve fertility in some cases. It might be because of reduced insulin levels, possible increase in estrogen, or weight loss.

• Weight loss, of course. When you limit carbs and keep your insulin levels down, this type of diet results in weight loss. Therefore, if we keep up with the keto diet plan we can have significant and long-term fat loss.

• Healthy heart. By eating mostly whole foods we can improve cardiovascular health. Additionally, we will control cholesterol levels, and blood pressure and have healthier blood vessels.

• Control of blood sugar. If you have high blood sugar levels, you can reverse them to normal by following this diet. Some people can even control type two diabetes with a ketogenic diet.

• Improving mood and energy. Once your body reaches ketosis, the ketones are a great source for fueling your brain. Therefore, your overall brain function will increase. Additionally, a low-carb diet can help improve cognition, mood, and energy in women.

• It can suppress your appetite. Many people said that following a keto diet decreased their appetite. The reason for this is that food is high in protein, fiber, and fat. It can also have effects on hunger hormones and that is why appetite can be reduced.

However, some females and males can experience some side effects of the keto diet. Therefore, always consult with a nutritionist or dietitian, so you can be sure that this is the right diet for you.

How to start and successfully follow a keto diet plan for women

Starting and following any diet can be tricky, that is why we have some steps that can help you increase your odds of successfully following a keto diet plan for women:

1.   Slowly cut your carbs.

Do not go low-carb fast and at once. Try to start by excluding added sugars and after that all sugars, and finally all high-carb foods. This way you will reduce the harshness of keto flu and the transition will be easier for you.

2.   Hold to whole foods.

Nourishing your body with the best quality food possible is also an important part of the keto diet, not just eating high-fat and low-carb food. To get good results for your health and weight loss, your diet mustn’t consist of processed foods.

3.   Resistance training should be your exercise routine.

This type of training will help you build and maintain your muscle mass. This is important for good health, of course, but you will look more toned and leaner.

4.   Food diary.

When you keep a diary of the food that you eat you will get an accurate picture of what is your intake. This way you will be able to change the things that do not work for you or keep things that do.

Foods to include in your ketogenic plan for women:

• Chicken
• Beef
• Plain greek yogurt
• Leafy greens (like kale and spinach)
• Cheese
• Fish
• Cruciferous veggies (like cauliflower and cabbage)

High-carb foods should be eliminated when you start a diet and knowing what to avoid will help you follow a diet more successfully.

Foods to avoid when following a ketogenic plan for women:

• Fruit juice
• High-carb dairy products (for example, ice cream)
• Soda
• Starchy vegetables (like potatoes)
• High-sugar fruits
• Legumes (like lentils and beans)
• Baked foods (like cookies and cake)

7-day meal plan for weight loss for women

Ketogenic meals for women can be flavorful and can include diversity. Even though many ketogenic plans are a variety of vegetarian keto meals that you can choose from.  Here are the ideas for a seven-day meal plan for weight loss for women:

Monday

Breakfast – full-fat yogurt and keto granola bar

Lunch – steak bowl with cauliflower rice, herbs, cheese, avocado, and salsa

Dinner – steak with broccoli and cheese

Tuesday

Breakfast – cauliflower with avocado and cheese

Lunch – salmon burgers with pesto sauce

Dinner – zucchini noodles with meatballs and parmesan

Wednesday

Breakfast – chia pudding with coconut milk with walnuts

Lunch – cobb salad with hard-boiled eggs, greens, cheese, avocado, and turkey

Dinner – coconut chicken curry

Thursday

Breakfast – two fried eggs in butter and sauteed greens

Lunch – burger without buns, with cheese, avocado, mushrooms, and greens

Dinner – pork chops and green beans in olive oil

Friday

Breakfast – bell pepper with eggs and cheese

Lunch – salad with turkey and arugula, avocado, blue cheese, and hard-boiled eggs

Dinner – salmon with spinach and sesame oil

Saturday

Breakfast – omelet with mushrooms

Lunch – tuna, tomato, and celery salad

Dinner – roast chicken, sauteed broccoli, and cream sauce

Sunday

Breakfast – baked avocado egg boats

Lunch – caesar salad with chicken

Dinner – pork chops and vegetables

If you want to snack between meals so you can stay on track while following a keto diet for weight loss and to moderate hunger, you can try some of these snacks:

• Kale chips
• Low-carb veggies guacamole
• Hard-boiled eggs
• Coconut chips
• Sliced salami and olives
• Heavy whipping cream with berries
• Cheddar cheese and almonds
• Peppers and celery with cream cheese dip
• Macadamia nuts

Final word

Different research showed that the keto diet meal plan leads to weight loss and improves blood sugar regulation in many women. Additionally, it leads to better general health and more energy.

However, when you decide to follow this diet, it is important to eat the appropriate number of calories based on your weight loss goal, age, and activity level. If you have any uncertainties, consult with your doctor. Or contact us if you have any questions regarding the keto meal plan delivery.

Start slowly, be patient, and try to choose the way that is right for you, whether that is making your meals by yourself or ordering them. For example, getting keto meals delivered might be a good solution for the begging, at least. Just remember, be determined and persistent and the weight loss will follow.

A plant based diet plan emphasizes foods made from plants. Whole grains, legumes, beans, nuts, seeds, and oils are all included in this. As well as fruits and vegetables. It does not state that you are a vegetarian or vegan who abstains from all animal products. Instead, the majority of your diet consists of plant-based meals.

The best way to keep track of your daily calorie intake is to create a dietary plan. But there is no overarching strategy. Success depends on individualized eating plans that consider the entire person. Consult with your doctor or a trained dietitian before beginning a new diet plan. 

A plant-based diet: what is it?

The terms “plant based diet plan” and “whole food plant based diet plan” (WFPB) are becoming more and more common. But what do they, actually, mean? Does this imply that you avoid all animal products, as in a vegan diet, or that you do so occasionally?

A diet based solely on plants is exactly what it sounds like. Fruits and vegetables, as well as nuts, seeds, whole grains, and legumes, are the main components of the diet. 

With a plant based diet plan, you can eat meat, poultry, eggs, fish, and dairy products. But most of the nutrients you consume should be plant-based. A plant-based diet plan is therefore neither a vegetarian nor a vegan diet.

Meat and fish are not necessary to exclude. Harvard Health Publications suggests that you can decide to eat those foods less frequently. There is no required ratio of plant to animal foods while following a plant-based diet. Yet a good place to start is with at least 2/3 of each plate of food (or meal). Plants should be the main focus.

The benefits of nutrition for a plant-based diet

Changing to a plant-based diet has many significant, science-backed advantages. A plant-based diet has some advantages, such as:

Simple weight control: Vegetarians are more likely to be slimmer than meat-eaters. Without monitoring calories, the diet makes losing weight and keeping it off simple.

Reduced risk of chronic diseases: Those who focus on a plant-based diet have a lower risk of heart disease, diabetes, and even some malignancies. 

More fiber: Fiber helps keep our digestive systems in check and prevents disease. Eating more fiber has many health advantages. Like better body weights and a lower risk of type 2 diabetes and heart disease. 

Reduced environmental harm: A plant-based diet has a smaller impact on the environment.

The five food categories

Fruits: Any kind of fruit, including oranges, grapefruit, strawberries, grapes, apples, and bananas. 

Vegetables: A variety of vegetables, such as peppers, corn, lettuce, spinach, peas, etc. 

Tubers: potatoes, sweet potatoes, yams, and cassava are examples of tubers. 

Whole grains: cereals, and other sources of starch. Such as quinoa, whole wheat, brown rice, oats, popcorn, etc.

Legumes: Any type of bean, as well as lentils, pulses, etc. 

9 tips to help you begin a plant-based diet

You’re probably wondering how to begin a plant-based diet in light of these advantages. Here are six suggestions:

1. Recognize that going plant-based does not need giving up meat.

Avoid falling into the trap of believing that eating a plant-based diet requires you to consume only plants. You might not succeed because of this thinking. 

A decent beginning point is to include at least 50% of your diet in plant-based foods. 

2. Recognize the plant foods that are high in protein.

For those who consume the typical American diet, the terms “protein” and “meat” are almost interchangeable. When moving to a plant-based diet, it can leave us wondering where to get protein.

Plant proteins consist of:

• Beans
• Both green and red lentils
• Soy products
• Quinoa
• Chickpeas
• Edamame
• Almonds and peanuts

Some of the greatest plant-based proteins are found in beans and lentils. Not only contain enough protein but are also rich in minerals, fiber, and B vitamins.

3. Don’t forget to include non-starchy vegetables on half of your plate.

For lunch and dinner, non-starchy veggies should make up half of your plate. Antioxidants, fiber, vitamins, and minerals are all present in vegetables. They assist us in regulating the portion size of the protein and carbohydrate sources on the other half of the plate.

Here are some suggestions:

• Asparagus
• Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Collard greens
• Cucumber
• Eggplant
• Kale
• Leafy salad greens
• Mushrooms
• Onions
• Peppers
• Sprouts
• Squashes, including Zucchini
• Tomatoes
• Swiss chard

There may be one or two items on this list that you particularly enjoy. But it’s advised to attempt to mix things up as often as you can. 

Likewise with fruits. 

Seek seasonal produce. Consume produce of every color, including red, orange, yellow, and green. 

4.  Change the way you buy food and plan your meals.

Change your perspective and consider plant-based foods as the foundation of your meal. In this way, eating a plant-based diet becomes a lot simpler.

Start by choosing, for instance, that you want quinoa for dinner with some salmon on the side. Or perhaps you want seasoned black beans served with brown rice and broccoli.

You must fill 50% of your supermarket cart with plant-based items if you wish to consume 50% of your diet as plants.

 5. Take note that a plant-based diet doesn’t always equate to being healthy. 

Don’t assume that something is automatically healthy just because it has the word “plant-based” on the label.

Make sure to review the nutrition information label. You can stay away from processed foods and foods with plenty of additives in this way.

6. Take into account making your favorite recipes vegan.

Start by substituting a straightforward plant-based choice for one of your go-to dishes. 

Try substituting, for example:

For those who enjoy meat on their pizza, try to include as many vegetables as you can. Try pizza that includes zucchini, red and green bell peppers, tomatoes, mushrooms, and onions. New tastes could surprise you.

A hamburger for a quinoa and black bean burger.

Go slowly; only do it a day or two a week if you’re still having trouble. You may, for instance, attempt to observe Meatless Monday for a month.

7. Choose affordable options

By buying seasonal fruit and vegetables, you can reduce your budget. In season, you can stock up, then freeze it. That way, you won’t have to buy at expensive prices when the food is out of season. Also, canned food may reduce your shopping bill too.

8. Keep the fundamentals of nutrition in mind

Reduce the amount of sugar, fat, and processed grains you use to cook at home. With just a few of these items, a home-cooked plant-based dinner might become unhealthy. You can add organic shots to your diet and in this way boost your immune system.

9. Make a grocery list

It is very useful to make a list of the foods you want to buy. That way, you won’t waste your time looking around the store. Also, it can prevent you from buying unnecessary things.

Plant-based meal plan delivery service

You feel trapped by time to cook plant-based meals every day at home. But, if you still want healthy, delicious meals in your diet, you should try a meal prep delivery service.

For those with busy lifestyles who don’t like shopping, preparing, and cooking this option is the best way to transfer to a plant-based diet. You will get portion-controlled, nutritious balanced meals. They are delivered 3 times per week to your doorstep.

Always choose services that provide the best quality fresh and never frozen products.

The bottom line

A plant-based diet is often a healthy choice. It prioritizes whole, unprocessed food over processed ones. Making the move to a plant-based diet enjoyable, delectable, and easy is the key to success.

Vegetables, fruits, and whole grains are the main stars of this diet rather than meat and dairy. It’s a vibrant, tasty way to eat that has been proven to have many health advantages, such as weight loss and disease prevention. Except for those mentioned above, it helps with diseases like heart disease, Type 2 diabetes, Alzheimer’s, and some forms of cancer.

You might think that you will not be strong enough if you don`t eat meat. That is a common misconception. Across all disciplines, many are adopting a no meat meal plan for athletes.

For many athletes, this is a way that gives them speed and they can train longer and better. However, some do it because of ethics or health. Whatever reason they choose, more and more athletes decide to stop eating animal products and switch to a fully plant-based diet.

In this text, we will talk about the advantages of a no-meat meal plan for athletes, what athletes eat when they follow a no-meat meal plan and some meal ideas.

Advantages of a no-meat diet

Some athletes that started following this diet said that they noticed changes in their strength, stamina, endurance, and recovery. Every nutrient essential for our health we can get without eating animal products. Therefore, without the high levels of cholesterol, saturated fat, and inflammatory substances that animal products contain our body reacts amazingly. 

The no-meat meal plan is something that can bring benefits to everyone. It will reduce the risk of heart disease, Alzheimer`s disease, type 2 diabetes, and some cancers. Many people said that following this type of diet helped them improve their skin, energy, sleep, hair, and digestion.

Additionally, some people said that they had fewer colds and infections, and many improvements in serious chronic health conditions. All of these improvements, you must admit, sound great. But, for athletes, there are other advantages of this diet, too.

Many athletes reported a loss in fat but a gain in muscle and strength. Likewise, improvements in their endurance, so they can train harder, longer, and faster. Post-training soreness is reduced so recovery is faster, which means that they can get back to training sooner.

Besides these health and performance benefits, eating a more plant-based diet is good for your budget, too. Usually, it is less pricy than meat.

What do athletes eat on a no-meat diet?

Like everyone else, each athlete has dietary plans and preferences, but the food they eat is based on three nutrients, protein, fats, and carbohydrates. They usually add plenty of fresh salads, fruits, and vegetables to ensure that they are getting all the nutrients they need to be at the top of their game.

Protein

The recommended daily intake of protein for adults is around fifty grams, so most people get enough of it in their diets. Protein needs might vary with weight, age, pregnancy, activity level, health, and other factors. So, five to seven ounces of protein-rich food a day is enough.

Remember, you can choose more than one protein source. It is a recommendation to choose a variety of proteins. You can include peas, beans, soy products, lentils, unsalted nuts, seeds, and many others.

Protein is something that we need for building, maintaining, and repairing cells, and also for energy and supporting cognitive function and mood. The body breaks protein down into twenty amino acids and then uses them. These acids are in plant foods and it is enough to get sufficient protein on a vegan, vegetarian, no-meat diet.

As previously mentioned, athletes can load up on peas, beans, lentils, nuts, seeds, tofu, soy products, and wheat protein. We can find it in so many different foods, such as potatoes, bread, quinoa, oats, and peanut butter.

Fats

The right amount of fat will give us energy and cell growth, but too much and the wrong kinds can cause problems. That is why we need to avoid saturated and trans fats because they raise cholesterol levels. On the other hand, monounsaturated and polyunsaturated fats are doing the opposite.

Fats in plant foods are the good kind, unlike the fats in animal products. Therefore, eating avocados, seeds, and nuts in foods like peanut butter, guacamole, and tahini can add to your healthy fat intake.

Carbohydrates

These are also important because they provide energy for working muscles. There are three kinds of carbohydrates – starch, fiber, and sugar. Sugars are simple and they are of limited use to our bodies because they can cause negative consequences.

However, fiber and starch are complex carbohydrates and they are our friends. We can find fiber in the cell walls of plant foods. Eating lots of fruits, vegetables, and whole grains will help us get what we need. Starch is something you can find in pasta, bread, potatoes, and rice and it will give you good slow-release energy.

How much should you consume?

This is something that depends on your sport, what your body needs to do that sport and your metabolism. If you are a boxer, dancer, or gymnast you will probably need to keep your weight at the same level. However, for strength athletes, calorie intake can be higher and more important.

For athletes who follow a plant-based, no-meat meal plan achieving calorie goals can mean that they are eating larger portions. This is a great thing because there are various micronutrients that your body needs for optimal health and it can be a struggle to get them all if you eat large portions of meat at mealtimes.

Supplements

Dietary supplements are a regular part of their training or competing routine for many athletes. Protein powder is the one that is commonly used and you can also choose many different types. Some are made from pea, soy, or hemp protein and have a variety of flavors.

Additionally, there is vegan creatine available for power athletes. You can choose to supplement with BRAAs(branch-chained amino acids) that help build muscles and decrease or alleviate soreness and fatigue.

Food ideas for breakfast, lunch, and dinner

If you find yourself without an idea for a meal, these can help you out and you can choose something that looks the most appealing at the moment.

Firstly, breakfast ideas to choose from:

• Sweet potato and kale cooked in avocado oil, and some hemp seeds on top
• Tofu with kale, mushrooms, onion, and peppers with toast or sweet potato, nut butter, and some avocado
• Baked tofu with broccoli and spaghetti squash
• Marinated tempeh with kale and sweet potato

Secondly, some lunch ideas for you:

• Cauliflower and rice
• Big salad with marinated tempeh, cabbage, veggies, nuts, tahini, avocado, and seeds
• Buddha bowl with greens, hemp, pumpkin seeds, edamame, and tofu
• Pineapple cashew cauliflower rice

Furthermore, this is what you can choose for dinner:

• Coconut cauliflower rice buddha bowl
• Zucchini noodles with pesto, seitan cooked in avocado oil, and broccoli
• Brown rice and vegetables
• Roasted potato and avocado bowl
• Spaghetti squash noodles with vegetables

Lastly, ideas for desserts and snacks:

• Roasted cabbage and tahini
• Chia seed pudding
• Broccoli with tahini
• Avocado with salt and pepper
• Flax crackers
• Bread with avocado and nut butter
• Paleo energy bars
• Protein or coconut bar

The bottom line

To conclude, following a no-meat diet is suitable for athletes and it can improve athletic performance. To do so, you will have to make healthy choices and eat a wide variety of plant-based, whole foods and forget about highly processed foods and meat.

If this sounds like something that might be difficult, we are here to support you. Just remember, it is worth it and it will help you achieve your goal. You will be able to fuel your performance, you will recover faster, train hard, and most importantly be healthy and feel great.

Athletes who are searching for a better performance often try to lose some weight so their body composition improves their speed and strength. When doing this, the important thing is to do so without jeopardizing your overall performance, immune function, and health. Combining the right weight loss meal plan and the proper amount of training helps drop the weight that you want and helps you become a more effective player. There is no need to starve or skip meals because that is bad for your health. We need to make sure to find a healthy method.

That is why we have this text for you. There are tips on effectively and safely loving weight while keeping top athletic performance. Keep in mind that losing a large amount of weight can`t be accomplished overnight. Let`s see how to do it healthily.

Tips to accomplishing your goal of losing weight

1.    Don`t work on your weight loss during the season

Timing is the key. Avoid big changes in weight and body composition during the peak of your season. Depending on your sport, a change in composition could also change your strength, swing, speed, and body alignment. Something that worked great for years is too risky to change in the middle of the competition. In other words, switch to your weight loss meal plan when your training demands are the lowest or in the off-season.

2.    Make sure to pay attention to why and when you eat

It is important to discover a connection between why and when you eat each day, more than how many calories you have consumed. For example, for most athletes, weight loss has more connection with psychology than caloric intake. Improper nutrient timing and emotional eating can make weight loss as well as a weight loss meal plan difficult to achieve.

These habits can lead to blood sugar drop, poor satiety, and a gradual decrease in metabolism over time. By changing behavior and habits, you will be able to experience long-term success without the stress of calorie counting.

3.    Remove added sugar

Pay attention to your food intake for a week or two. It can happen that you are consuming more added sugar than you are aware of. For instance, you may use sugary condiments such as maple syrup or ketchup, eat canned fruit, sweetened cereal, granola bars, or drink fruit juice.

All of these are not the best choice for the weight-conscious athlete because they contain unnecessary sugar that lacks nutritional value. There are also calories that can result in fat storage. Therefore, be sure to eliminate the added sugar in your diet and not the important nutrients consumed at mealtime.

4.    Keep your focus on lean protein

Before you decide to eat pasta, make sure that is in the company of lean protein such as fish or chicken. A balanced diet that includes a higher protein intake at every meal leads to greater calorie loss during digestion. As a result, the protein paired with fiber-rich fruits and vegetables and healthy fat will stabilize blood sugar. You will feel full and not hungry for a longer time.

5.    Don`t use the scale daily

Do not check your weight every day. That is the least effective way for an athlete to track weight loss while training. To clarify, glycogen storage, changes in hydration, bowel movements, and menstrual cycle can result in drastically different numbers from day to day on your scale. It is an inaccurate reflection of weight and it may cause you to feel disappointed and think that the process is a failure.

6.    Always remember to refuel

Keep in mind that refueling is essential. The meal that recovers your body after training is one of the most important meals of the day for an athlete. Thirty or sixty minutes after exercise is the best time to refuel. When you do it properly it can reduce body fat and maintain lean mass while your recovery accelerates.

While a short period after exercising, your cells are able to use nutrients as fuel instead of storing them. It is much easier to control consumption for your next meal when you are not famished after a difficult workout.

7.    Think of the big picture

Try to control the weight loss. Losing too much weight at once is not a good idea. To lose around one lb per week, you will need to reduce your calorie intake per day by approximately six hundred calories. Once the season is over, you need a few weeks’ rest period so your body can recover from the physical stress that you collected during the year.

As we previously mentioned, do not lose weight during the season, and also do not lose a lot at once. Slower is healthier, lasts longer and changes in your meal plan stay permanent. Give yourself time to adjust to changes.

Additional tips that can help you stay on track

Sometimes it is not easy to stay on track. For athletes, it might be easier than for `regular` people because being an athlete already means that you have discipline. However, here are some ideas to help you if needed.

Firstly, you can try to join a challenge for motivation or social support. There are groups that get together for a nutrition or weight loss challenge, and a weight loss meal plan is a huge part of that. You can share goals, excitement, and recipes with friends or colleagues and that can make going toward your goal fun. Reading, finding information, and researching your goal can also make it easier to go down the right path.

Secondly, set realistic and small goals and give yourself rewards for reaching them. They can be anything from running an extra mile to lifting extra weight, sticking to a weight loss meal plan – anything connected to your daily activities.

Furthermore, it will help you if you throw out all junk food from your fridge or pantry. When you don`t have easy access to trigger foods you will less likely to eat them.

Lastly, use smaller plates to help you with portion control. If you are unsure how big your meal portion should be, or you are eating bigger portions than you should – use smaller plates to help you reduce them.

What to consider about your meal plan

It can be tough to lose weight for athletes. They are already more active than other people, so increasing physical activity usually is not an option for losing weight. Consequently, they need to lose weight by changing what they eat. This, on the other hand, might be easier, because, as we mentioned before, they already know a lot about discipline.

A weight loss meal plan that helps athletes lose weight should have food that will help reduce fat and include high-fiber carbohydrates. You should talk to a medical professional or sports scientist so they can help you figure out a calorie intake that will lead to weight loss. Also, it needs to meet your calorie needs with healthful foods to support your training program.

Breakfast

As previously mentioned, when an athlete wants to lose weight, they should cut some fat from their diet as instructed in their weight loss meal plan. Athletes who eat a lower-fat diet will experience more weight loss.

That is why, for breakfast, you should consume low-fat milk and high-fiber, low-fat cereal covered with fresh fruit. Avoid granola cereals because they contain too high-fat content. You can eat toasted whole grain bread with fruit juice-sweetened jam.

Lunch

Because athletes want to perform well and rebuild their muscles in between training sessions, they need to eat more protein than most people. As a part of your meal plan to lose weight, your lunches should include lean protein. Also, plenty of complex carbohydrates so you can have energy for your training.

Eat a large salad with chopped tomatoes, lettuce, radishes, and peppers. Add some smoked chicken breast and a little bit of olive oil. Whole wheat roll can provide some additional carbs and fiber, just skip the butter. On the other hand, you can enjoy a hearty turkey sandwich with tomato and lettuce on whole grain bread on a side with some sliced carrots and apples. If needed, add mustard instead of mayo for less fat.

Dinner

For an athletic meal plan for losing weight dinner should include some additional protein. Athletes who eat a little more protein will probably lose more weight. However, the protein you intake should still have a little fat.

Try fish broiled with pepper and lemon. Tilapia or cod represent low-fat and healthy choices. You can steam some broccoli or asparagus and add brown rice on a side for additional whole-grain carbs and fiber. You can choose a lean chicken breast baked with fresh herbs, sweet potato, and carrots on the side.

If you want a dessert too, just keep it fat-free and light. Enjoy a small scoop of fat-free sorbet or a bowl of fresh fruit.

Never skip meals to lose weight. Instead, you can eat smaller amounts at every meal and snack on some high-carbohydrate, low-calorie foods frequently during the day so you can fuel your workouts and prevent yourself from getting hungry. Eat your meals slowly. That will help you feel full by eating fewer calories.

The bottom line

For athletes to lose weight nutrition plays a more important role than exercising. Focus your exercise habits on performance development, not on burning more calories. If you burn more calories or train more you will eat more calories, too and that is why it is all about food.

Before you decide to make changes in your meal plan, consult with your teammates, coach, and sports dietitian so you can be sure that the change will lead to achieving your goal. If there is anything that we can do to help, feel free to contact us, too. We will make sure you have all you need to have successful weight loss and better performance.

Going down the path of losing weight has its challenges and it requires sacrifice. Embrace the hard work and you will earn your rewards. That way you will reach your goals, improve your performance, and feel great.

Athletes or physically active individuals with diabetes may face many difficulties that other athletes do not have. Regular exercise benefits people with diabetes in many ways. But, it can make controlling blood sugar difficult, especially for younger athletes. This is where meal plan for diabetes comes in.

Insulin needs can be affected by inconsistent nutritional intake and physical activity levels and other anti-insulin hormones. That is why diabetic athletes need to pay a little bit more attention to the type of training and food that they eat.

However, eating a balanced, healthy diet even when you have diabetes, does not have to mean that you can`t eat foods that taste good. We just need to find a menu that has a good balance of fat and protein and a great source of fiber. With the right portion sizes of all the necessary nutrients, everyone can enjoy their meals.

Things that diabetic athletes need to pay attention to

Active diabetics need to be aware of the symptoms and signs of hypoglycemia. Additionally, they need to make sure that their teammates or workout partners are aware of that, too. Typical symptoms and signs may include:

• Shakiness
• Headache
• Fatigue and weakness
• Hunger
• Confusion
• Irritability
• Dizziness
• Impaired vision

How can nutrition help

Firstly, following the right meal plan for diabetes will help athletes to control their blood sugar and they will be able to achieve their desired performance. If they consume the right types of food before, during, or after the training, blood glucose levels will remain at a good level. This will also help with recovery and reaching maximum performance.

Secondly, all meals and snacks should have a source of protein, such as nuts, cheese, eggs, and meat. Source of carbohydrates, like fruit or whole grains so the blood glucose can be at balance and there won`t be any rapid swings in levels. 

These snacks and meals need to be low-fat as possible, so athletes should avoid large amounts of any food, especially fried foods, butter, cream sauces, nut butter, and similar food. For example, beans or flavored milk will give both carbohydrates and protein.

What to do and eat before, during, and after training

What you eat, especially snack depends on a few things:

• How long will you exercise
• How high is your blood sugar
• What time of the day do you plan to have a training
• How your body reacts to exercise

Before you start your training, monitor your blood glucose and if it is below 70, have a quick snack. But, it if is above 240, check ketones in your urine and, if they are present, avoid activity.

Eat a carbohydrate-based meal, or a snack, within one to three hours of exercise. Peanut butter and jelly or greek yogurt with granola, lunchmeat sandwich, apple with nut butter, cottage cheese and fruit, or peanut butter crackers.

During your training, keep fresh or dried fruit, crackers, hard candies, dextrose tablets, and granola bars, with you as a form of carbohydrates. Check your blood glucose and take 15-30g of carbohydrates if there are changes in glucose or possibly performance.

If your training is longer than an hour, make a plan to have a snack during your activity. Therefore, if you have an event that lasts all day, plan six small meals that include protein and carbohydrates (nothing with fatty foods and high sugar). Small amounts of juice or sports drink, hard candies, a fruit cup of applesauce, dried fruit, or banana, will do the trick.

After you finish your training, be sure to eat something that will replenish your glycogen stores and that will prevent hypoglycemia. Check blood glucose levels often because exercise-induced hypoglycemia may occur up to 48 hours after activity. Some diabetics may experience this after the stress of exercise or competition.

It would be a good idea to eat chicken and rice, turkey and pasta, meatballs in marinara, grilled potatoes, chocolate milk, scrambled eggs, and fruit. This and similar food will help you get adequate nutrients.

 Hydration during the whole day

You probably heard this one a hundred times. But, that only means that it is essential. You must remain adequately hydrated throughout the whole day. There are different variables in play with every person, and all diabetics will react differently when it comes to activity.

If you are using insulin, your endocrinologist or physician needs to be aware of the activity levels and regimen of your activity, so that insulin can be adjusted according to that. Hydrating properly can play a major role in controlling your blood glucose and athletes can safely achieve great performance at the highest level.

What kind of meal plan for diabetes is the right one

You don`t have to follow a specific diet, but your meal plan for diabetes should cover three important parts. Healthy food, healthy amounts of that food, and healthy timing of your meals.

As a result, your blood sugar will stay at a healthy level, you will have a healthy weight, and the risk of heart disease will be low. This way of food intake will control, prevent, and even might reverse the disease. This will work with all people not just the ones with diabetes. Of course, it will help with your performance as an athlete, too.

Recommended food for athletes with diabetes

Four types of nutrients that affect your blood sugar are protein, fat, fiber, and carbohydrates(starches, sugars, and fiber in food). Carbohydrates raise blood sugar faster than fats and proteins. They have the biggest effect on your blood sugar, too. Protein, fiber, and fat may curb the rise in blood sugar after you eat.

The best idea is to go for variety. If you eat a mixture of protein, fat, and carbohydrates, you will manage your blood sugar better and you will stay full longer. Just make sure to choose quality carbohydrates and smart fats. Aim for something like this:

• Hearth healthy food like salmon and tuna
• Smart fats like fish, nuts, seeds, extra virgin olive oil, olives, or canola oil.
• Fiber-rich food like fruits, vegetables, beans, peas, nuts, and whole grains
• Healthy carbs like vegetables, whole grains, beans, or fruit

After every meal, you should check your blood sugar levels. Try to find patterns between the things that you eat and drink and the levels of your blood sugar after. If you can, track how many servings or grams of carbohydrates you eat with each meal and try to eat the same amount for every next meal. To clarify, that is also the way of taking charge of your blood sugar.

Food that you should avoid

There are four groups of ingredients found in food, that everyone, but especially people with diabetes should avoid:

Trans fats

These are also called hydrogenated or partially hydrogenated oil. They are liquid oils that become solid fat. Therefore, food like shortening and margarine contains trans fats, also processed foods like cookies, chips, fast food french fries, and similar.

Sodium

You need to watch salt intake, too. Additionally, that is also a part of healthy eating. When you eat less sodium, you will prevent and treat high blood pressure. Therefore, read labels and find foods that are low in sodium.

Cholesterol

Natural cholesterol is our blood plus the cholesterol that comes from food makes up cholesterol count. Also, we need to watch out for high-fat dairy and high-fat animal products such as liver, organ meats, egg yolks, and others.

Saturated fats

These fats raise our blood cholesterol. High-fat animal protein like sausage and bacon, high-fat dairy like butter, full-fat cheese, ice cream, coconut oil, chicken skin, and similar food contains saturated fat.

Meal ideas for meal plan for diabetes

You can put together a high-fiber carbohydrate and some lean protein and good fats:

Breakfast

High fiber carbs:

• Whole-grain cereal with fruit
• Bread, bagel, English muffin
• Whole-grain waffles
• Pancakes with fruit

Lean protein(saturated fat is low):

• High omega-3 egg with two egg whites
• Vegetables like broccoli, spinach, and tomatoes
• Low-fat milk, part skim-milk to add in your omelet
• Nonfat yogurt with fruit or cereal

Smart fats:

• Nuts for cereals or yogurt
• Avocado added to your omelet
• Extra virgin olive oil
• Canola oil in whole-grain muffins, waffles, or pancakes

Lunch

A sandwich or wrap with whole-grain bread or tortilla and lean protein:

• Roasted turkey, lean beef, or pork.
• Part skim-milk cheese or soy cheese
• Water-packed tuna in vinaigrette, light mayo, and yogurt

Lunch with bean base:

• Hummus and whole-grain bread
• Bean burrito with whole-grain tortilla
• Lean-meat or vegetarian chili or bean stew

Salads made with:

• Lots of vegetables
• Dark green lettuce
• Lean meat, beans, fish, cheese, avocado, nuts
• Dressing made with extra virgin olive oil, yogurt, or canola oil

Dinner

Lean protein choices:

• Skinless poultry(grilled, baked or stir-fried)
• Lean beef or pork, with no visible fat
• Baked or grilled fish
• Eggplant parmesan, vegetarian pizza, vegetable lasagna, enchiladas, whole wheat crust, all with part skim-milk cheese.

Smart fats:

• Avocado or olives with the main course or side dishes
• Small amounts of canola or extra virgin olive oil
• Nuts added to the main course or side dishes

High-fiber:

• Whole wheat bread, tortilla, buns, or pita bread
• Cooked grains like quinoa, brown rice, bulgur, barley
• Dark green lettuce for a side or salad
• Colorful vegetables
• Fresh fruit

Healthy and delicious snacks

• Frozen grapes
• Canned tuna on whole grain crackers
• Cucumber with hummus
• Popcorn
• Apples with peanut or almond butter

Conclusion

Regular physical activity is something that is of great importance in managing diabetes. Therefore, as an athlete, you probably know how much. That is to say, your fitness routine, training, exercising, or any other activities do not have to `suffer`. You can manage both with the tips and ideas above.

Paying attention to what you eat is an important part of managing your diabetes, too. However, no single plan works for everyone which is why always have a variety of nutrient-rich foods in the right amounts.

Before you make any big changes always consult with a doctor or a professional. We are also here if you need advice, a more specific meal plan, or additional ideas. An adequate meal plan for diabetes is required for every athlete, and even more so when they have diabetes. Stay determined and anything is possible.

For those with busy weekday schedules, a meal plan or a healthy meal prep is a great idea. That is because that way they will stay on a healthy eating track. When we have our meal ready or planned we will less likely to go for some unhealthy fast food choices.

The `correct` method of meal prepping is the one that works for you. Think about your preferences, schedule, cooking ability, or personal goals. All of that can help you figure out if a healthy meal prep is a good option for you and what method should you choose.

Let`s see why meal prep is a good idea, why we think that it is a healthy choice, and what healthy ideas you can use.

How can you benefit from meal prep?

A healthy meal prep can help you in many ways, but here are some benefits that we can`t forget to mention:

• Meal prep saves you time because you cook all the meals at once
• You can save money by buying in bulk and not eating out
• Meals are portioned so which can help you with weight control
• This way you will have a nutritionally balanced diet
• Less stress about last-minute decisions about what to eat and prepare

How to easily start meal prep

When you have a busy schedule and you leave your work late, the last thing you want to do is cook. Maybe you want that, but usually, you have little energy to shop and cook. Therefore we usually go for quick takeout meals that are full of calories and usually very unhealthy.

However, it can be much better with meal prep. It is much more convenient not to mention healthier, to have a homemade dinner a few moments after you walk through the door. If you have lunch ready for the next day – even better.

Firstly, if you are ordering takeout, or eating fast food a few nights a week, in the beginning, try to choose a day of the week when you can create a food shopping list and go to the grocery store so you can buy your groceries for meal prep. Try to, at least slowly, replace ordering with meal prep.

Secondly, if you are someone who shops for food at least once a week and you have some basic cooking skills, you can try starting meal prep by choosing one day a week to do most of the cooking. Try to make meals for two or three days for starters.

Lastly, if you are already cooking some weekday meals for yourself or your family, you can take it to the next level by making a schedule. That way you will not have to decide last minute what to cook and you will have ingredients on hand all the time.

Prepare yourself for meal prepping

When you plan your meals ahead of the trip to the store you will eat well on a budget. You will waste less food and you will buy exactly what you need for your meals.

Before a trip to the grocery store, talk to your family about what kinds of dishes and favorite meals they like to eat. That way when you meal preps you don`t have to worry if everyone will be happy with the choice of food.

Further, do a little research on healthy recipes on the internet, in newspapers, and in magazines and save them in a binder, or copy the links of recipes so you can easily access them. You can also have a monthly calendar or spreadsheet with meal ideas, favorite recipe sites, or shopping lists.

Moreover, think about specific meals or foods for different days during the week. You can even make a tradition of some delicious food. For instance Wednesday chili, meatless Friday, and so on. Anything that can make your meal planning easy and interesting.

You can choose some time in one day to plan a menu, and grocery list, another day for shopping, next day for cooking, so your meal prep can be manageable and you will not have to stress and do everything at the same time.

At first, try to start small and create dinners for two or three days a week. As you get familiar with the process, go bigger and plan and prep more.

Additional shopping and cooking tips

When you find your favorite prep meals or menus that you want to cook. Watch out for sales coupons so you can stock up on ingredients that you frequently use. Things like pasta, rice, lentils, whole grains, sauces in jars, beans, healthy oils, spices, and similar things.

On the day that you do your meal prep, first, focus on the foods that take the longest to cook. That is food like dried beans and legumes, whole grains like quinoa, farro, brown rice, roasted vegetables, and others. During their cooking, you can chop and prep something else and save time. Multi-tasking during meal prep will save you a lot of time.

In addition, you can try to prepare staple foods that everyone in the family likes and which you can easily add to any weekday meal or get for a snack. Consider something like hardboiled eggs, a bowl of chopped fruit, cooked beans, or washed greens for a salad.

When you cook something, you can make extra portions and put them in the freezer for a different week. Label and date your containers so you always know what you have. That said, prepare enough glass or plastic containers, you will need a lot of them.

Ideas for healthy meal prep

Here are some ideas for healthy meal prep for breakfast, lunch, and dinner, but of course, feel free to mix and switch them as you prefer.

Breakfast

• Homemade granola
• Overnight oats
• Baked egg cups
• Hard-boiled eggs
• Breakfast casserole
• Spinach frittata
• Almont flour scones
• Smoothies
• Banana bread
• Peanut butter sandwich and baby carrots
• Chocolate avocado mousse
• Peanut butter oats

Lunch

• Vegetable soups
• Green vegetable salads
• Quinoa curry salad
• Black bean salad
• Roasted chicken with Brussels sprouts, sweet potato, and cauliflower
• Pasta
• Mediterranean salad
• Quinoa soup
• Lentil soup
• Veggie hummus wraps
• Lettuce tortilla with tuna salad

Dinner

• Slow cooker chicken tacos
• Vegetarian chili
• Burrito bowl with brown rice, black beans, tomatoes
• Instant pot shredded chicken
• Peanut noodles
• Chicken chili soup
• Chicken vegetable stir fry with brown rice
• Fajita bowls
• And anything from the lunch category can work for dinner, too

Make sure any dishes you pick are well-rounded and include lean protein, whole grains, and vegetables. Choose colorful ingredients with different textures. That way you will get a variety of nutrients. Also, consider meals where you can reuse ingredients, so your meals can be creative.

Conclusion

Meal prepping will improve your diet quality and it is a healthy, time and money-saving choice. It is definitely healthier than take out and it leads to a higher-quality diet. Therefore it gives you the necessary nutrients and less stress about meals.

If you’re ever in a hurry, check out the Jetfuelmeals offer and stay on the healthy course!

As previously mentioned it saves you money and time and you will only spend a few hours during the week making the meals that you can enjoy during all other days. Having the plan will help you get only the ingredients that you need so you will save money on groceries.

In conclusion, when you meal prep, you will make healthy, not impulsive food choices. Choosing meal planning and prepping will do great things for your fitness and health and you will achieve your goals.

What is the best meal choice for you? Some people have a weekend routine of meal planning and meal prepping. These things make weeknight dinners faster and easier, and they help them spend less time in a grocery store. However, they do go together, but there are some differences between them.

Meal planning and meal prepping work together and they serve the same purpose. In other words, they are making weeknight dinners a little easier. When you plan your meals, you are using the process of asking and answering the question `What is for dinner?` by finding the recipes and dishes that go well with your schedule and needs.

Meal prepping is something that comes after meal planning. Also, we can say that it is just another step or meal planning. It is the final step that puts your plan into action. You will prepare ingredients and meals for the upcoming week.

However, if you don`t have time for any of these, the right meal choice is meal delivery services. We will talk a little bit more about meal planning, meal prepping, and meal delivery. There are benefits for all of them, and many people are using them, depending on their goals and needs.

What is there to know about meal planning

Meal planning is when we decide what we are going to eat for breakfast, lunch, or dinner (or all three) for the whole week instead of every day. After that comes shopping and prepping the ingredients before cooking. There are three steps to help you to approach meal planning:

• Select your meals and recipes
• Go shopping for ingredients
• Make those ingredients

These steps should work because they break down the process into three steps so they feel manageable. It might look overwhelming if you look at everything from the endpoint which are prepared meals.

Meal planning means that you are spending at least a few minutes of your week and you are thinking about the dishes you will make or eat during the next week.

Benefits of making a meal plan

1. Meal planning reduces food waste. When you have a plan for the week before going to the store, you know exactly what you need to buy for that week. Also, you know what you don`t need, so the amount of food that you are throwing away will be reduced.

• You have a plan when you are too busy. Coming home after a long day and just wanting to rest can be interrupted by thinking about and deciding what to eat. When you already have your plan, you can relax and rest.

• We are getting freedom and flexibility. This is the biggest difference between meal planning and meal prepping. Meal planning will give us the freedom that meal prep does not allow. When your plans during the week change(and we all know that happens) you can change your meal plan, too. Prepared meals might go to waste in this case.

If you are thinking of becoming a meal planner, here are some tips to help you succeed.

Three things that can help you plan your meals effectively:

1. Take time, don’t rush it.

Choose some time each week for thinking about your meals for the upcoming week. Therefore, if planning far ahead seems difficult, write down your menu for the week. Use paper, notes on your phone, spreadsheet, or even special meal-planing notepads.

If you are going to a restaurant, check the menu before and choose what should you eat. Therefore, when you get there you already know what to order and you will not make unhealthy choices that we make when we are in a rush or hungry.

An electronic calendar can be a good thing and it will help you remember social obligations, which revolve around food usually. Maybe you will catch up with your  friend or there is an office happy hour. Think about these events and how they can change your normal routine and diet.

• Be honest with yourself.

Try to stick with your plan as much as you can, but do not set very high goals. We create habits around the activities that we do, even if they don`t go well with our diet plan. For instance, if you always eat popcorn when you watch a movie, try to get a small bag at least. Also, if you have a day a week that you meet your friends for drinks, try to have one cocktail instead of more.

• Find a balance.

Think about the events that you can`t avoid and see how you can plan a healthy day around them. If you are eating a cake for a coworker`s birthday, try to plan a low-sugar and low-carb lunch, so you can have a balance. For example, if you are celebrating an anniversary at the steak house, eat a lighter lunch with fiber-rich, healthy carb sources.

Find a balance between your meals and exercise. Try to not eat very large meals or to over-exercise. Everything should be balanced and that is the key to a healthy life.

Meal prepping is the next step after meal planning

Meal prepping is the final step in meal planning. However, you can plan your meals without prepping them, but you can`t prep your meals without planning. After you select your meals for the upcoming week and shop for ingredients, meal prep is the next thing you need to do.

Set aside an hour or less to begin prepping the meals. Meal prep means different things for some people. For example, you can cook whole meals or just prep some ingredients that you can assemble later. Depending on your needs, you decide what approach you want to choose.

If you have a busy schedule, prepping your lunch at least will be a great time-saver. You will always have your grab-and-go food container in the morning.

The pros of meal prep

There are a few reasons why meal prep is such a popular meal choice. You prepare your meals for a few hours, pick recipes, prep your ingredients, and everything is ready for your busy week. Here are some benefits:

1. They do not cost a lot

It is the least expensive way to cook for one person or a family. Also, when you buy in bulk, you save even more. You can organize the ingredients of your meals around seasonal products or food items on sale.

• You will eat healthier

Meal prepping will help you follow a specific diet, or it will make sure that you are eating enough fruits, vegetables, protein, or whole grains. Additionally, when you divide your meals for each day, you have control of the portion size and make sure that you are not overeating. You will eat fewer unhealthy snacks or at least be less likely to do so.

• There is less packaging

Because you are batch cooking and buying in bulk, you are buying groceries and ingredients with less packaging. In other words, meal prep allows you to buy in bulk from wholesale suppliers or warehouse stores and avoid excess packaging in your ingredients.

Meal delivery is a plus option

For those who do not have time for planning or cooking, delivery might be the best meal choice. If you do not find yourself in the first two, or if they do not work with your needs, goals, or schedule, try a meal delivery service. It might work for you better.

Delivery services have ready, freshly made meals delivered to your door. The only thing you need to do is heat your meal and enjoy it. Nutrition, quality of ingredients, and sustainability might vary from service to service, so try to find the company that has your food preferences and goes well with your lifestyle and goals.

Good sides of meal delivery services

Companies that do meal delivery might vary, but here are some general good sides of this service:

1. There is a focus on nutrition

A meal delivery service is more focused on making nutritionally balanced dishes because the idea is to replace traditional meal prep. Companies that worry about quality will make balanced meals with enough fats, carbohydrates, and protein. This will improve your diet and fitness goals.

• Meal delivery saves the most time

This meal choice is good for people who are extremely busy and don’t want to or they can`t spend time cooking. Meal delivery will save you the most time. There is no grocery shopping, no need to prep or clean any dishes aside from utensils.

• A lot of different choices

Variety is something that is a benefit here. You can find options for breakfast, lunch, and dinner, and there is usually a rotating menu to keep things interesting. You will get all the important nutrients and avoid repetition with meal prep.

• There are different diet options

A variety of diet plans is something that meal delivery usually offers. It can be very helpful if you have dietary preferences or needs. Additionally, if you just want to eat dairy-free, clean, gluten-free, Keto, Paleo, plant-based, and the list goes on, you can get that with a meal delivery service.

The final word

We mentioned some advantages of meal planning, meal prepping, and meal delivery. But everyone has to decide which meal choice is best. Look at the responsibilities, options, goals, and wallet, and make the choice.

The common thing for all three is that you are making a good choice for your health. Additionally, you will also save time on grocery shopping, cooking, and prepping if you organize well.

The good news is that there are different options to choose from. Find the right combination of cost-effective, healthy options and convenience. We can help you, too, if you need our help or have any questions. Whatever option you choose – enjoy your meals!

Meal prepping is a great thing. Ether you are trying to work through a busy schedule, you want to follow a special diet, or you just want to make your meal time and cooking easier. That might seem overwhelming at first, but it doesn`t have to take a lot of time and not everything has to be perfectly prepared. It will get better and easier every week as soon as you pinpoint where to start meal prepping.

When we are not prepared, it can be easy to lose sight of our health and fitness goals. Meal planning and prepping is an excellent way to keep your nutrition goals in the right place. Learning more about meal prepping will help you make delicious meals for the whole week in an easy way.

The hottest food trend lately is meal prepping. It is a great way to save money, and time and reduces waste in the kitchen to a minimum. If you are someone who wants to start meal prepping, we have some information for you. We will help you figure out how and where to start and help you decide when to prepare all your favorite food.

When should you meal prep?

It is always best to start prepping early in the week, but that is not something that works for everyone. The best thing would be to just make sure that you don`t overwork yourself by trying to cook all meals at once. Meal prepping should never be something that will make you feel overwhelmed or tired. This might lead to not wanting to meal prep anymore.

For this to work, you need to find a time that is best for you to cook. For most people, Sundays work best because they are the closest to Mondays and your food will be fresh throughout the week. Additionally, it is the weekend so you have time off.

Even if you don`t have a lot of time on Sunday, you will only need somewhere around two or three hours. Also, try to get the shopping out of the way or prep out a part of meals which is a great solution on where to start meal prepping. That will still save you time during the week. If this is something that still won`t work, you can make your Monday night shopping and prep night.

If it is easier, you can slip up meal prep into Sunday and Wednesday night cooking fest.

Think about your schedule, things that you do the whole week, when can you eat your healthy meals, and meals that you might have somewhere else. For instance, you might need only breakfast and dinner if there is an office meeting with a team lunch. Maybe you are going on a business trip. In that case, you can think about meal prep when traveling or you can decide to prepare less for that week. Make sure to think about exactly how many days and meals during those days you need to prep in advance.

The right answer is to find days or days when meal prepping will be a fun activity for you, not a difficult responsibility. Just figure out your schedule, when you have time for shopping and cooking and it will be a success for sure.

Who should meal prep

Meal prep is not for everyone, but is good for people who like efficiency and convenience over variety. When you meal prep, you generally eat the same things for a few days, so If you don`t like leftovers, or you easily get bored with food, then meal prepping is not for you.

If you like having control over what you eat or you want to maximize your budget or time. Additionally, it is not important to eat differently every single day, then meal prepping is your ticket.

People usually meal prep for themselves or one more person. It is not impossible to meal prep for the whole family, but if there are picky eaters, it can be challenging. This is because it is easier to please one person than a few more and it would require a lot of containers.

Where to start

Firstly, we need to say that meal prep is the right choice for you if you want to stress less about mealtime, save time in the kitchen, or make healthy food choices. You should try it. However, this can go from preparing freezer smoothies for breakfast to cooking complete meals for the upcoming week. 

Secondly, there is no right method to do meal prep. You need to choose the way that is best for you. In another word,  find what works best for you. You don`t have to spend the whole day cooking. Half an hour of planning and a few hours of cooking are just enough. This will make your life easier and you will eat well during the whole week.

Further, you need to know that meal prepping is, simply said, the act of preparing meals or recipes and then portioning them to create grab-and-go meals for later. You already know how to do it if you ever tried packing leftovers and taking them for the lunch next day.

Simple steps to help you start

1.     Find the method that works for you

Based on your schedule, meals that you want to prep ahead, and your cooking style, you might choose some of these meal-prep methods:

• Bach cooking or freezing – preparing multiple batches of a recipe. Make portions and freeze them for meals in the weeks to come. For instance, double the chili recipe or steam more rice to freeze and then use later(next three months)
• Make meals ahead – if you don`t have enough time to prepare meals during the week, cook complete meals in advance and reheat them at mealtimes.
• Portion meals individually – when you have specific health goals or you need grab-and-go meals you can prepare food and make portions into separate servings.
• Ingredients that are ready for cooking – for those who like to cook meals right before eating. Prep and chop everything you need. That way you will cut down on kitchen time.

2.     Make your plan

When you know what type, or types of meal prep you want to use, spend some time creating a plan to help you organize. Write a menu and prep plan and consider:

• Choose recipes and meals you want to prep – prep smoothie packs to reduce the time you spend on making breakfast. Also, make dinners that you can reheat ahead if you have busy evenings.
• Make your menu – rely on some recipes that you cooked before. Keep things simple so you don`t overwhelm yourself. Choose your meals according to seasonal produce to get the best flavors.
• Schedule time for your prepping – setting time is important. If you can, choose the same day you go shopping so your groceries can be fresh. It might not be possible to cook many meals simultaneously, so you can set the time for preparing some ingredients and that time for making the recipes.

3.     Stock up and go shopping

Wondering where to start meal prepping? When you finish menu planning, make a shopping list. However, before you go shopping, check the inventory of your pantry and fridge. Buy enough spices, whole grains that you can keep longer, quinoa, beans,  and similar things. Eggs can stay in the fridge for some time. Freezer-friendly food is also something that you can easily transform into a meal.

Making a shopping list is essential because you will go through the grocery store quickly and be organized. Make sure that you have all the ingredients that you use weekly. For example, onions, brown rice, and olive oil, and add them when it is necessary.

Stock up on food containers. Depending on which type of prepping you choose, make sure that you have all storage containers that you will use. Glass or plastic containers with lids, mason jars, freezer, or zip-lock bags. The best ones might be plastic because they are lightweight and easier to take with you.

4.     Prep your meals and store them afterward

Before you start chopping, make the most of your time by beginning with food that requires the longest time to make. Prepare ingredients that will be cooked first and preheat the oven. Boil water for food that needs longer cooking. If you have two recipes with the same ingredients, chop, and prep those things for both.

When using a cutting board, cut the produce that you will eat raw first. Then, cut the product that you need to cook. Always use clean cutting boards and utensils after preparing poultry or meat.

Think about the time that food can stay in the refrigerator. Cut vegetables can stay for 2 to 3 days. Vegetables that you wash, dry and keep in the refrigerator can stay fresh for up to 4 days. Also, freeze properly so you can keep the food quality. First, make sure that you cool the meals before freezing them. Wrap, close, and store carefully in the freezer. Put a label with the name and date as a reminder.

5.     Enjoy your meals

When you get a hang of it, you will soon experience all the benefits of meal prepping. Whether you prep ingredients for one meal or work lunches for half or a whole week, make double batches to freeze, you will see that any amount of time you spend doing so, will come back to you as a reward.

You will need time to decide what is the best kind of meal prep for you. But, keep in mind, have patience in the beginning and you will soon become a pro meal prepper.

What food can we meal prep?

This is something that might be different from person to person. But here are some ideas of food that works well for meal prepping:

• Cooked meat
• Seeds and nuts
• Roasted veggies
• Fresh veggies like carrots, peas, celery, peppers, cabbage, kale, radishes, etc.
• Cooked grains and pasta
• Cheese
• Whole fruit like oranges, apples, berries, etc.
• Dips and sauces like hummus, salad dressings, sour cream, salsa, etc.
• Cooked beans

Food that you should try to avoid because they usually do not go well with meal prep:

• Crunchy food like crackers, chips, fried food, etc.
• Softer veggies and fruits
• Food that does not reheat well

But, if you want to try to use these foods, just pack them individually and they should stay fresh longer and will not change the other ingredients. When you store the food properly there would be no problems.

The bottom line

So, thet’s where to start meal prepping. Making your meals ahead is a convenient way to help you meet your health goals. Also, it will encourage better eating habits and make your life easier. If you are following a special diet, or you just want to eat healthily, meal prep is the way to do so.

As long as you have a little patience, the right ingredients, and enough food containers, you don`t have to worry. These are all things that will help you make nutritious and tasty dishes. That way, you can do other things throughout the week during the extra time you will get. Even if it can sound confusing at the beginning, be persistent, keep planning and you will be a meal prep expert in no time. Let us know if there is something about this topic, or diet in general, that we can help you with. Enjoy your meals!

When we want to prepare our own meals we need to decide what food can last longest, and what meals are best for meal prep. Depending on what you like to eat and what you know and want to make, you can choose the food that is appropriate for you.

The most common problem is that we are sometimes unsure about how long meals can last in the fridge. We don`t want them to go bad, and we need to know when is certain food going bad. But, it happens that is safe to eat but not very tasty, and the worst part is when you need to throw the food away.

These are all valid concerns about meal prepping. In this text, we will mention what meals are best for meal prep and how long different types of meals can stay in the fridge or freezer.

How to start and how many meals a day should you prep

If you are new to meal prepping, you might find it confusing at the beginning. But, don`t worry, once you get a hold of it, you will see that it will save you a lot of time, and money and that is healthy.

First, when you decide to start, make sure that you have enough food containers. You can use reusable plastic or glass containers. The best kind is inexpensive, lightweight, and can hold plenty of food. You may find them online or in grocery stores.

Secondly, you don`t need to cook meals for the whole week. Start small, and make meals for 2 or 3 days at first. That way you will cook only a few times a week, instead of every day.  The main focus should be on creating fun, delicious, nutritious and balanced meals.

After a while, figure out your meal prep schedule. If you have time or want diversity, cook 2 or 3 times a week and prepare 3, or 4 different meals. If you want to save time, and you don`t mind eating similar meals throught the week, you can cook once or twice a week, and prepare as many meals as you wish.

Further, you can make meals for three to four days. For example, if you are using seafood make meals for 3 days, if you are using beef or chicken, 4 days or even more. Food doesn`t get soggy if you keep sauces on the side and add them before you eat.

Lastly, there is no right amount of meals that you should make a day or week. Find the right schedule and number of meals for you and your own needs. You will have a well-rounded, healthy diet that has all the important nutrients. Your body will thank you.

What meals are good for meal prepping

Starting meal prepping includes making meal plans first. You need to decide what food you like to eat and what to make. Additionally, you need to choose food that can stay some time in the fridge, or food that you can freeze.

Prepared meals can stay in the refrigerator for up to four days. If you are not sure that you can eat your meals within four days, you should freeze them. When they are frozen they are safer for a longer time.

As long as you cook your meals properly they will be safe to eat even within seven days. However, after the fifth day, they might not be as tasty.

Meals that include chicken are great for meal prep because they last up to four to five days in the fridge after you have cooked them.

Bach cooking is a good idea, too. Prepare your ingredients, measure and chop them and your cooking will be easy. You can do that for overnight oats, pasta dishes, green salads, sheet pan meals, soup, chili, stew, rice and grain bowls, and as previously mentioned meals with chicken.

Here are some ideas for meals that you can prep and safely store in the fridge:

Pasta dishes

They last up to four days in the fridge but, you can usually eat them for five days. You will find them delicious after that time, too. These dishes can get a little dry because the pasta will soak up extra sauce overnight. But, don`t worry, just add more sauce before you reheat it, a few drops of water, or put more sauce than you would normally do when you cook it.

Overnight oats

This is one of the best meal prep breakfasts. There are many ways to prep and store them. Add some fruit and you can store them in the fridge for 3 to 4 days. You can even stretch them to five days or eat them within two. It is up to you to decide. Leave the fruit on the side until you decide to eat them, then, mix them together.

Grain and rice bowls

These make great meal preps. You can leave them in your fridge for up to four days and they are usually freezer-friendly. The great thing about meal-prepping rice is that if there were any issues with cooking it, you can microwave it and fix them. For example, if rice is mushy microwaving will be a great solution to that.

Green salads

Those are salads that have a base of kale, spinach, lettuce, or green leafy vegetables of any kind. They can be tricky to prep because there is a risk of getting soggy if you don`t prep them properly. The trick you can use is to keep the dressing, cucumbers, and tomatoes (because they are watery) on the side until you eat the meal. Most salads are good within 4 days.

Stews, soups, and chili

These are amazing meal prep because they last longer than most meals. They can last up to five or six days. Additionally, they are very freezer-friendly. If you are a beginner to meal prepping and not sure how food will taste after a few days, you should start with stew, soup, or chili.

Sheet pan meals

These meals are easy to prep. But, the tricky part can be keeping the texture of what you cook. You should not expect potatoes to stay crispy unless you reheat them in the oven, air fryer, or toaster oven. They can last in the fridge for up to four days, but they are not freezer-friendly.

Baked goods

Another delicious and easy meal prep options are baked goods. Muffins and bread can stay for a few days on the counter or up to one week in the fridge. Freezing is also fine.

Burrito bowls

These dishes can last up to four days in the fridge and up to three months in the freezer. Start with a base of rice, corn, black beans, and cooked meat. Store toppings like salsa, guacamole, hot sauce, and sour cream on the side.

These meals will give you variety and help you start your meal prepping. If you are unsure how long a meal can last, think four days. For instance, if you cook on Sunday, eat your meal by Thursday and it will still be safe and tasty.

Additionally, we will provide a list of food that you can or can`t keep in the freezer. That way you can organize your meal prepping even better.

What food can you freeze?

Freezing food can help you save money. You can buy foods on sale and then save them for later. Most foods will freeze well. But, there are some that you need to prepare before you place them in the freezer.

Foods that you can freeze:

Dairy products:

• Cheese
• Cottage cheese
• Butter
• Raw egg whites
• Milk
• Ice cream
• Whole eggs
• Whipped cream

Seafood, meat, poultry:

• Fish
• Crab
• Lobster
• Shimp
• Scallops
• Beef
• Bacon
• Lunch meat
• Pork
• Sausage
• Wild meat
• Chicken
• Tukey

Produce:

• Cauliflower
• Brussels sprouts
• Broccoli
• Beets
• Asparagus
• Artichokes
• Avocado
• Berries
• Carrots
• Cherries
• Mangoes
• Greens
• Mushrooms
• Okra
• Onions
• Melons
• Squash
• Peas
• Pineapple
• Potatoes
• Pumpkin
• Strawberries

What can be in the freezer, but only in certain circumstances:

• Garlic, only in oil
• Cabbage can be soggy but you can use it in cooked dishes
• Celery, only to use it in cooked dishes
• Herbs, you can freeze them in water or oil and use them in dressings or cooked dishes
• Peled, overripe bananas

Produce that you can freeze in syrup packs:

• Citrus fruits
• Apple
• Plums
• Grapes
• Pomegranates

Nuts, grains, and seeds:

• Seeds
• Flours high in oil content
• Nuts, and nut flour

Baked goods:

• Brownies
• Cakes
• Muffins
• Croutons
• Cookies
• Banana bread
• Donuts
• Pies
• Fruit cake
• Pizza
• Yeast bread

Batters, pastries, and uncooked doughs:

• Uncooked pizza dough
• Cookie dough
• Pie shells
• Yeast dough
• Cake batter

Other:

• Wine
• Pesto sauce

Food that you should not freeze:

• Cooked egg whites
• Cucumber
• Deserts with meringue
• Cream-based soups and sauces
• Frostings or icing that has raw egg whites
• Fried foods
• Gelatin
• Fully cooked rice
• Fully cooked pasta
• Hard-boiled eggs
• Mayonnaise and mayo-based salads
• Sour cream
• Lettuce and other leafy greens
• Pudding
• Non-fatty fish

Make sure that the food you want to freeze is completely cool before you put it in the freezer. If you want to freeze bread, make sure that you wrap it. It tastes great when you reheat it in the oven. You should debone and chop turkey or chicken. Also, ground beef should be in freeze-in-cup portions for easy use later.

All food must be properly placed in the wrapper because it will not be exposed to oxygen, which can change its appearance and taste, and it can be dry. Additionally, it can absorb other odors from the freezer.

Your freezer is an extension of your pantry and fridge. Make the most of that space and get a headstart when you have unexpected guests or don`t have time for cooking. Food in the freezer can come in handy if you have to postpone your meal prep day.

Conclusion

Prepping meals ahead can be a great game-changer. Additionally, you will not feel stressed about your next meal because you will know that you are eating nutritious, healthy, and delicious food. Start slow and keep expanding your menu. Therefore, you will soon see all the benefits that this can bring.

There are many ways to do your meal prep. You are the one who is deciding how many meals you want to make, how often, what food to choose, etc. That said, it all depends on your schedule, goals, and meal preferences. You can make full meals, large batches that you can freeze, or separate portions that you can combine as you wish.

Your meal prep plan will help you with your routine and needs. Variety is essential in providing your body with minerals, nutrients, vitamins, and all the beneficial things you need. For anything else that you need, we are here to help you with answers, advice, and ideas.