Happy New Year! It’s time to celebrate… but not with champagne or sugar cookies or elaborate cheese platters. While we don’t really believe in resolutions (because let’s face it, most set us up with unrealistic expectations) we do believe in starting the year off strong — and one of the best ways to do that is by assessing our eating habits. The good news? There’s no need to give up all those delicious dishes we crave or do away with fun cooking techniques. Healthy eating is about consuming foods that nourish our cells to boost energy, improve focus, increase mood and support immune health (here’s to no more winter colds!) — and who doesn’t want that? Follow this realistic meal plan as a simple starting point.
What to Keep in Mind for Every Meal
Morning meals should contain a healthy amount of protein and fat. This helps keep blood sugar levels stable to sustain energy throughout the day (and can aid in preventing diseases like diabetes, heart disease and cancer). Think: eggs and avocado, nuts, seeds, nut/seed butters, chia puddings and overnight oats.
Related: High-Protein Breakfast Recipes That You’ll Love.
Salad and grain bowls make for the best lunches, because you can often re-purpose dinner leftovers to make them. Aim for a myriad of colour (phytonutrients provide veggies and fruit with their bright hues and health-giving benefits) and texture (like crunchy nuts and seeds paired with creamy dairy-free dressings) in every dish.
Dinners can be more involved than lunches, but if you’re short on time, prep ahead: chop veggies the night before or make the recipe a few days ahead and freeze it (like these freezer-friendly recipes). Another tip: try to finish eating about three hours before bedtime so your body is able to fully digest the food before you hit the sheets.
Healthy Meal Plan: Day 1
Breakfast: Super Simple Morning Egg Sauté
Lunch: Tuna Salad With Tomatoes, Basil, Beans, Kale and Garlic Chips
A medley of veggies that are probably already in your fridge with a chunks of tuna and delicious (and simple!) dressing.
Dinner: Lentil and Cauliflower Shepherd’s Pie
A vegan, veggie-packed warming dinner with loads of fibre to keep you full and feed the good bacteria in the gut.
Healthy Meal Plan: Day 2
Breakfast: Morning Chia Pudding
The mighty chia seed delivers omega 3’s, fibre, protein and calcium to boost your energy levels. Trust us when we say it’s one of the best ways to start the day.
Lunch: Clean Bean and Green Stew
Dinner: Sesame-Crusted Salmon With Asian Greens and Tamari Dressing
Salmon is rich in healthy fats (omega 3’s) and when paired with calcium-rich sesame seeds, fibre-rich brown rice and phytonutrient-rich bok choy, you’re eating a meal that will nourish, replenish and detoxify.
Healthy Meal Plan: Day 3
Breakfast: Veggie-Packed Breakfast Frittata
Eggs and veggies in the morning are the perfect combo for delivering nutrients and keeping blood sugar stable.
Lunch: Quickie Grains, Greens and Beans Bowl
Vibrant veggies topped with a gut-loving fermented miso sauce that’s also rich in good fats and calcium.
Dinner: Easy Tamari Chicken and Broccoli Stir-Fry
Looking for more inspiration to start the year off with a healthy bang? Here’s how a nutritionist meal prep every Sunday.