How to Create a Healthy Meal Plan for the Week

The Backbone of Your Healthy Meal Plan

For the vast majority of adults, these practical tips should be the backbone of your meal plan:

• A range of fruits and vegetables
• Whole grain carbohydrates (brown rice, brown bread, millet, bulgar wheat, etc)
• Fermented food such as kefir, kimchi, and sauerkraut
• Unsaturated fats such as extra virgin olive oil, rapeseed oil, avocados, and nuts
• Two portions of oily fish such as salmon per week (or nuts and seeds if you don’t eat fish)
• A handful of nuts and seeds a day
• Aim for 30g of fiber a day
• Eat a range of beans and pulses (such as chickpeas, kidney beans, black beans, and lentils)
• Drink approximately 8 glasses of water a day^[1]