Healthy Eating Plans and a Healthy Sample Menu Plan

Making healthy eating plans is a great way for you to develop a lifetime of healthy eating and exercise habits and can also help you lose fat and/or gain muscle, depending on your goals.

Here are 8 simple steps to help you begin creating your own healthy meal plans:

1. Eat 6 small meals a day.

2. Cut out refined carbs such as white bread, flour, rice, etc. and cut out foods and drinks high in sugar. Choose whole grain and whole wheat carbs instead.

3. Eat more fruits and vegetables...a lot more (start with 3-4 servings per day and work your way up to 8-9).

4. Start eating more protein, but be sure to choose lean sources of protein.

5. Eat less saturated and trans fat, and more healthy fats like mono- and poly-unsaturated fats.

6. Watch your salt intake by learning how to read a nutrition label.

7. Exercise for 30-60 minutes a day, at least 4 days a week. Check out our free exercise plans section for some great exercise tips.

8. When eating out, do your homework and look at the restaurant nutrition facts online before you go.

To help you develop the right healthy eating plans, we have put together a sample menu plan designed for people on a 2,000 calorie diet. This healthy eating plan is designed for people who are looking to lose fat and gain lean muscle. This meal plan is also higher in heart healthy monounsaturated fats (but contains limited amounts of saturated fat and no trans fat).

Healthy Eating Plan – 2,000 Calorie Diet

	Calories	Fat	Carbs	Protein
Breakfast:
4 egg whites	64	0	0	16
1 whole egg	70	4	0	6
1 banana	121	0	31	1
½ cup oatmeal	150	3	27	5
1 cup low sodium v8	50	0	10	2
Mid-morning snack:
1 cup carrots	35	0	9	1
Lunch:
2 oz. Dietz & Watson reduced sodium turkey	60	1	1	12
1 slice (.5 oz.) mozzarella cheese	60	5	1	6
1 South Beach Diet whole wheat wrap	110	3	25	5
1 cup romaine lettuce	15	0	3	0
1 tomato	25	0	5	1
1 tsp. olive oil	40	5	0	0
1 tsp red wine vinegar	5	0	0	0
1 serving Whole Grain Wheat Thins (16 crackers)	140	6	21	2
2 T Sabra Supremely Spicy Hummus	80	6	2	1
Mid-afternoon snack:
1.5 T almond butter	146	12	5	5
1 Fuji apple	80	0	22	1
Pre-workout snack:
Clif Organic Z Bar	120	3	22	3
Post-workout snack:
1 scoop EAS Whey Protein	120	2	2	23
1 cup skim milk	80	0	12	8
Dinner:
4 oz. chicken breast	130	1	0	27
2 garlic cloves	9	0	2	0
1 tsp. Dijon mustard	5	0	0	0
2 cups romaine lettuce	5	0	1	0
1 tomato	25	0	5	1
1 tsp. olive oil	40	5	0	0
1 tsp. balsamic vinegar	5	0	2	0
1 tsp. lemon juice	0	0	0	0
½ cup black beans	140	1	25	7
Night time snack:
1 Sargento Light String Cheese	50	3	1	6
TOTALS	2,051	66	239	143

Next: Nutritional Value Calculator

Return From Healthy Eating Plans to Counting Calories

Return to The Healthy Eating Guide Home Page