A Balanced Meal Plan for the Whole Family
14 May 2018
Diets Description:
- healthy
- preservative free
This meal plan is suitable for the whole family. Each day includes three meals, three snacks and has a healthy balance of carbohydrates, fats, and proteins. There is also plenty of fiber from whole grains, fruits, and vegetables.
| Meal/Food | Weight/Portion Size |
|---|---|
| Breakfast | |
|
1 grapefruit Whole grain toast with Nature’s Choice Almond Nut Butter |
245g 2 slices 2 tsp |
| Morning Break | |
|
Banana Greek yogurt with two tablespoons of Nature’s Choice Honey Water |
183g 250ml 2 tbsp 250ml |
| Lunch | |
|
Nature’s Choice Bulgar Wheat salad with chickpeas, cucumber, red peppers and red onion topped with lemon juice and dill |
250g |
| Afternoon Snack | |
|
Raw carrot slices Hummus |
250g 3 tbsp |
| Dinner | |
|
Steamed broccoli Brown rice, Grilled white fish |
1 cup ⅓ cup 75g |
| Evening Snack | |
| Blueberries/berries | 1 cup |
| Meal/Food | Weight/Portion Size |
|---|---|
| Breakfast | |
| Cooked Nature’s Choice Gluten-Free Rolled Oats with a dash of Nature’s Choice Cinnamon, nutmeg and sliced almonds | 1 cup |
| Morning Break | |
| Nature’s Choice Oat & Coconut Crunchie Gluten-Free Biscuits | 40g |
| Lunch | |
| Rice paper rolls with mango, mint, and avocado with a peanut dipping sauce | 250g |
| Afternoon Snack | |
| Grapes | 1 Cup |
| Dinner | |
|
Grass-fed sirloin steak/ or grilled chicken breast Roasted or mashed sweet potatoes Spinach with feta |
150g 1/2 cup 1 cup |
| Evening Snack | |
| Nature’s Choice Raw Almonds | 40g |
| Meal/Food | Weight/Portion Size |
|---|---|
| Breakfast | |
|
Banana pancakes Banana Nature’s Choice Honey |
125g 183g 1 tbsp |
| Morning Break | |
|
Pear Almond milk or Cashew milk |
175g 1 cup |
| Lunch | |
|
Homemade vegetable soup Life Bake Crackers |
1 cup 3 crackers |
| Afternoon Snack | |
|
Raw celery sticks Cream cheese Nature’s Choice Coconut Water |
1 cup 2 tbsp 29ml |
| Dinner | |
|
Grain fed grilled chicken breast Nature’s Choice Bulgar Wheat mixed with roasted cauliflower and chickpeas, add a few peanuts and finish off with a lemon dressing |
200g 1 cup |
| Evening Snack | |
|
Low fat yogurt Fresh raspberries |
1/2 cup 1/2 cup |
| Meal/Food | Weight/Portion Size |
|---|---|
| Breakfast | |
|
Green smoothie: containing 1 banana, Cucumber, Coconut milk, Spinach or kale Spirulina powder (if you have never used spirulina before, use ¼ of a teaspoon to half a teaspoon and work yourself up gradually to a full teaspoon) Optional: 1 tablespoon Nature’s Choice Chia Seeds or Hemp Seeds |
1 Smoothie 183g 1/2 cup 1 cup 1 cup 1 tsp 1 tbsp |
| Morning Break | |
| 1 Nature’s Choice Cranberry & Beetroot Raw Fruit Bar | 40g |
| Lunch | |
|
Grass-fed beef or chicken whole wheat wrap with one tablespoon mayonnaise, lettuce, and sliced tomato ½ sliced avocado |
150g 1 portion 1 tbsp 1/4 cup 1/4 cup 1/2 cup |
| Afternoon Snack | |
| Pineapple | 1 Slice |
| Dinner | |
|
Black bean and quinoa salad Life Bake Crackers |
1 cup 3 crackers |
| Evening Snack | |
| Apple | 75g |
| Meal/Food | Weight/Portion Size |
|---|---|
| Breakfast | |
|
Cooked Nature’s Choice Gluten-Free Rolled Oats Nature’s Choice Honey Banana |
1 cup 1 tbsp 183g |
| Morning Break | |
| Nature’s Choice Back to Life Mix Snack Pack | 40g |
| Lunch | |
| Mixed vegetable stir fry with Nature’s Choice Raw Cashew Nuts and toasted sesame seeds | 1 cup |
| Afternoon Snack | |
| Nature’s Choice Orange, Coconut and Cranberry Biscuits | 2 biscuits |
| Dinner | |
|
Grilled hake fillet Oven roasted asparagus Nature’s Choice Quinoa Garden salad with two tablespoons salad dressing |
175g - 200g 1/2 cup 1/2 cup 1/4 cup |
| Evening Snack | |
| Medium peach | 115g |
| Meal/Food | Weight/Portion Size |
|---|---|
| Breakfast | |
|
Greek yogurt Nature’s Choice Goji Granola Nature’s Choice Miracles Plus Nature’s Choice Honey Strawberries |
1 cup 1 cup 1 tbsp 1tsp 1 cup |
| Morning Break | |
|
Plain yogurt Nature's Choice Honey, Blueberries/berries, Almonds Banana Nature’s Choice Nut-Free Nosh Mix Snack Pack Water, tea or black coffee |
1 cup 1 tbsp 1/2 cup 1 tbsp 183g 40g 1 cup |
| Lunch | |
|
Whole wheat pasta spinach peas mashed avocado garlic |
1 cup 1/2 cup 1/2 cup 1/2 1/2 tsp |
| Afternoon Snack | |
|
Cottage cheese, Mixed raw cucumber and carrot sticks hummus Fresh Peach Water |
1½ cup 1 cup 2 tbsp 80g 1 cup |
| Dinner | |
|
Lentil, mushroom and sweet potato shepherd’s pie Garden salad with tomatoes and cucumbers topped with one tablespoon extra virgin olive oil and Nature’s Choice Apple Cider Vinegar |
1 cup 1/2 cup |
| Evening Snack | |
| Naartjie | 65g |
| Meal/Food | Weight/Portion Size |
|---|---|
| Breakfast | |
|
Sweet potato pancakes (made with Nature’s Choice Almond and Coconut flour) Maple syrup Blueberries/mixed berries |
1 Serve 1 tbsp 1/2 cup |
| Morning Break | |
|
Apple Nature’s Choice Almond nut butter |
65g 2 tsp |
| Lunch | |
|
Black bean whole wheat burger with mango salsa and fresh cilantro Sweet potato crispy fries |
1 1/2 cup |
| Afternoon Snack | |
| Nature’s Choice Coconut Water | 290ml |
| Dinner | |
|
Grain fed chicken Black beans Cooked carrots Brown rice |
150g ½ cup ½ cup ⅓ cup |
| Evening Snack | |
| Watermelon | 1 slice |
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