Who likes planning meals? I definitely do not! Especially if you are trying to eat healthy. Often it can feel like you are eating the same things over and over because you are afraid to branch out to try anything new for fear that you will get off your healthy eating path. Do not be afraid! I am going to give you a simple guide to planning meals/snacks to help you get the right food groups and hopefully help take the stress out of planning meals. The goal will be meals that will maintain blood sugar levels vs spike them high above target.

Breakfast- if you do not eat breakfast- start today! This is the most important meal to get your body’s metabolism going.

• eggs (with some veggies for an extra plus), toast, maybe some bacon or sausage
• banana and peanut butter
• protein infused cereal (Special K protein is one example)
• smoothie (click here for a recipe I make most mornings)
• greek yogurt with some berries and nuts
• cottage cheese with some fruit and nuts
• pancake/waffle with eggs
• oatmeal with some nuts/spoon of PB

Lunch- this is a toughie simply because if you are on the road during the day like me you do not have access to a microwave- so soup or leftovers are out (unless you like it cold), or fridge- ice packs will work for a few hours. So if you have the option to pack/have whatever you like then the same idea as dinner listed below applies. If you have to select from a fast food here are some of the best I have researched- most of which I eat if I am in a pinch

• Panera- Mediterranean chicken flatbread with apple as side (click here to access Panera’s nutrition info for additional menu items)
• Wendys- chili with side salad (click here for Wendy’s nutrition info)
• Subway- 6 inch turkey, chicken or ham with as many veggies as you want! Load them up!! If you add dressing and cheese or go with a fried chicken or sweet teriyaki option then you are looking at added calories/carbs. (click here for Subway’s nutrition info)
• Chipotle- any of their bowls with light rice-you’ll save the carb with no wrap (click here for Chipotle’s nutrition info)
• Otherwise I tend to pack: veggies, hummus, string cheese, almonds, a piece of fruit, chicken, or yogurt
• *Note I am always looking for new lunch ideas for the road so if you have any please leave in the comments!!

Dinner- the magic formula for all meals is a healthy carb/lean protein/healthy fat. So pick 1 from each category mix it up and have fun!! Don’t forget to throw in veggies too!

• healthy carb options: sweet potatoes, brown rice, quinoa, whole wheat pasta, squash, corn, whole wheat/grain bread, whole wheat pitas
• lean protein: chicken, lean beef, turkey, fish, shrimp, beans, eggs (who doesn’t love breakfast for dinner?)
• healthy fat: many of your protein sources are going to contain healthy fats but you could also add an olive oil based dressing (balsamic vinaigrette) or an avocado
• some veggie options: salad, green beans, broccoli, asparagus, sautéed peppers and onions, or even try roasted cauliflower (break off pieces, sprinkle with olive oil, salt, and pepper, bake at 400 for 20 mins)

Snacks- these can make or break your day simply because if you are snacking it is usually because you are hungry at a non meal time and if you didn’t plan ahead you might end up making a bad/spontaneous choice at a vending machine. Always keep a healthy snack on you or in your desk.

• Fruit and nuts
• Lara bars (I eat a Blueberry muffin one almost every day)
• Cheese stick (with or without fruit, nuts, or crackers)
• Greek Yogurt
• Quest bars (I mentioned these once before and will probably mention again. I LOVE these!!)
• Popcorn with some spray butter and some parmesan cheese (for protein)
• Unlimited veggies and hummus

Your “just for today” challenge is to select one of the healthier snack options to enjoy as a snack today