You’re tired of looking at meal plans or reading cookbooks that only include servings for 4 to 6 people.
You also want to stick to simple recipes that require everyday ingredients so you’re not left with unused ingredients.
The key to creating an effective weight-loss routine is enough consistency, with a little wiggle room. If you know the basic formula for creating a healthy meal, you can do your own meal planning.
This basic formula helps me keep weight-loss and weight-management goals top of mind and leaves me time to do things other than meal plan during the day.
The weight-loss formula = Lean protein + Brown rice or quinoa + vegetables
*if you’re on keto, substitute zucchini or other veggies for starches.
These are typical examples of a meal plan for a flexitarian:
Breakfast: 1/2 cup oatmeal with 1/4 cup berries + 1 tablespoon almonds or almond butter
Snack: Rice cakes with cheese or hummus and 1 piece of fruit
Breakfast: Almond Butter smoothie with spinach
Snack: Hummus with carrots, celery and some cherry tomatoes
Lunch: Avocado BLT with side of yogurt with almonds and cinnamon
Breakfast: Avocado toast and yogurt with some fruit
Lunch: Mozzarella-tomato salad with lentil soup
Dinner: Grilled pork chop and apricot salad with side of brown rice or quinoa
Breakfast: Hot quinoa with pecans and 1 teaspoon brown sugar
Snack: Peanut butter and fruit
Lunch: Lentil-brown rice and veggie bowl