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Meal Planning

*I'm not an RD nor a substitute for your RD and I encourage all my clients to work with a professional RD to be sure they are getting all their nutritional needs met. I am, however, a lover of wholesome, nutritious food and conscious eating. Here are some of my quick go-to meal ideas!

Breakfast Ideas

 

  • Oatmeal made with whole-milk + 1 c berries and nuts

  • Bagel w/ 1-2 tbsp cream cheese + 1 c whole milk yogurt w/ 1 c fruit

  • Superhero Muffin + hard-boiled egg or scrambled eggs + fruit

  • Omelet or scrambled eggs (2-3 eggs) with ~ 1 c chopped veggies (mushrooms, tomatoes, spinach and onions are easy great ones) + 1 c fruit

  • Pancakes (2-3 med size ones) w/ big scoop of pb and ½ c yogurt + ¼ c granola sprinkled on top + 1 c fruit

  • Smoothie (Can’t Beet Me is my favorite!) + oatmeal or Superhero muffin or toast with cream cheese or PB

  • Smoothie bowl + toast with butter, cream cheese or PB (~1-2 tbsp)

  • 2 slices Avocado toast w/ greens + 1 c fruit

Lunch Ideas

 

  • Power bowl: 1 c grain (brown rice, quinoa, farro), 1 c veggies, ½ avocado, ¼ c cheese, protein (1/2 c lentils, beans or tofu, or some slices of smoked salmon)

 

  • Soup with veggies and beans/lentils + slice of bread with good smear of butter (~1 tbsp) + fruit 

 

  • Thai Quinoa Salad (my favorite and SO good!). A big bowl of this, I’d say about 2 packed cups + protein (sliced seasoned baked tofu is yummy on top, or 1 c tuna or sardines or hard-boiled egg) + ½ avocado

 

  • Wrap or sandwich (pesto tuna sandwich is super easy and tasty!) + 1 c fruit + salad

Dinner ideas

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General Idea:

Choose a grain: slice of good crusty bread, quinoa, brown rice, farro, pasta

Protein: 6 oz salmon, ½-3/4 c lentils or beans, 4-6 oz tofu

Veggies: 1-2 c veggies (roasted, baked or satueed to add more flavor and cook with ample supply of olive oil, ~2tbsp to add flavor)

Fat: (choose 2): 2 tbsp olive oil, coconut oil or ½ - 1 full avocado, 4 oz cheese

 

  • Power bowls are good options again but make sure they’re satisfying enough and large enough.

 

  • Salmon w/ roasted sweet potatoes + golden beets + salad

 

  • Brown rice or coconut rice w/ seaweed tossed in, 2 tbsp teriyaki or coconut curry sauce, ½-1 full fillet salmon, ½ avocado, sesame seeds or hemp seeds, 1 c sauteed or roasted veggies (sweet potatoes, bell peppers, kale are good options)

 

  • Large kale salad (~2 packed cups) topped with 1 avocado, ¼ c favorite cheese (goat cheeses are yummy and often easier on digestion), ample amount of dressing + protein (4-6 oz tofu, ½ c lentils, chicken or 2 hardboiled eggs)

 

  • Black bean burger + cabbage slaw or kale-cabbage salad (~1-2 packed cups)

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  • Pesto pasta with sardines (~2 packed cups) + simple green salad

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  • Soup (large bowl or ~2-3 c) w/ pesto tuna melt

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  • Tempeh chili w/ avocado + apple-cheddar scone

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  • Tempeh chili over 1 c rice + ½ avocado

 

  • 2-3 corn tacos loaded with black beans or fish, guacamole or avocado slices, shredded cheese, sauteed or roasted veggies + kale salad 

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