Meal Planning Guide
The Healthy Plate Method
50% — Vegetables & Fruits
Half your plate. Varied colors. More vegetables than fruit.
25% — Whole Grains
Brown rice, oats, whole wheat bread, quinoa.
25% — Protein
Lean meat, fish, eggs, beans, tofu, legumes.
Sample Weekly Meal Plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Oats + berries | Chicken salad | Salmon + rice |
| Tue | Eggs + whole wheat toast | Lentil soup | Stir-fry veggies + tofu |
| Wed | Greek yogurt + banana | Tuna wrap | Chicken + sweet potato |
| Thu | Smoothie (spinach + fruit) | Quinoa bowl | Fish tacos + cabbage |
| Fri | Overnight oats | Bean & veggie stew | Lean beef + broccoli |
Macronutrient Reference
| Goal | Carbs | Protein | Fat |
|---|---|---|---|
| General health | 45–65% | 10–35% | 20–35% |
| Weight loss | 40–50% | 25–30% | 20–30% |
| Muscle gain | 40–50% | 30–35% | 20–25% |
| Low carb | 20–25% | 30–35% | 40–50% |