Meal Planning Tips with Sample Meal Plan and Recipes

Hello again,

Meal prep is always a hot topic.  I know I want to eat healthy and feed my family healthy meals as well.  However, life gets crazy and sometimes things don’t always turn out the way I plan.  However, when I plan ahead, we always eat healthier.  Here are a few tips to help you meal plan.

1. Look at your schedule for the week and know what nights you’re at home and what nights your away from home.

2. Keep a journal of go-to healthy meals that your family enjoys eating.

3. Make simple meals with few ingredients.

4. Always have a vegetable on the side.

5. Make a large batch of brown rice or quinoa early in the week to make into a quick side.

6. Double meals for left-overs later in the week.

7. Always use fresh foods early in the week so it doesn’t go to waste.

8. Use frozen veggies to keep things simple.

9. When using meat, stretch it to make it make more meals.  Use less in each meal and use it in stir fry’s and soups.

10. Enjoy the journey of learning new ways of doing things and don’t beat yourself up if you don’t get it right.  Just try again.

Your meals don’t have to be fancy, just full of nutrition.  Remember just having a protein, veggies, fruit, and a quality carb make up a great meal.  Below is a sample meal plan for a day to help get you started.



Breakfast:   boiled egg, oatmeal with berries and nut butter

Lunch:  Taco Salad loaded with veggies and black beans (lettuce, tomato, corn, black olives, onion, cilantro, salsa, avocado, sweet potatoes, etc.  You can add your other favorite toppings as well)

Dinner:  One Pan Baked Chicken and Roasted Veggies (whatever veggies you have on hand.  Cabbage, broccoli, carrots, sweet potatoes, parsnips, rutabaga, cauliflower, peppers, zucchini, etc.)  Put it all on a pan and drizzle with a blend of avocado oil, dill weed, onion powder, rosemary, salt and pepper.  Bake for 40 minutes at 375 degrees give or take based on your oven.  I usually bake it covered for most of that time.

SNACKS:  am: apple or banana   pm:  Energy Bites or 4-Ingredient Cookie Dough Balls

Energy Bite Recipe

*¾ c peanut or other nut butter

*1/2 c dark chocolate chips

*1 c old fashion oats

*1/2 c ground flax seeds

*2 TBSP honey


  1. Combine all 5 ingredients in a medium bowl. Stir to combine.  Place in refrigerator for 15-30 minutes so they are easier to roll.
  2. Roll into 12 bites and store in the fridge for up to a week.


4-Ingredient Cookie Dough Balls

2/3 cup peanut butter

¼ cup honey

½ cup coconut flour

1/3 cup chocolate chips

Roll dough into 8-10 balls and refrigerate for at least 30 min.


If you need help making changes to get your family eating better, I would love to help.  I offer health coaching options to help individuals achieve their health goals.  Please message me for more information at

In health,