In this article about meal plan 2: To help you achieve a healthy lifestyle, we posted a meal plan two weeks ago. Judging by your responses, it was a resounding success. Therefore, today follows #2, based on a household of 2 people. This is a 'normal' meal plan (specific goals such as gaining or losing weight require a personalized menu).
Meal Plan 2 Explained
Monday: lean beef burger with cauliflower and mushrooms
We kick off the week with a balanced meal. Perhaps you indulged a bit over the weekend, so today it's time to take in some vitamins and minerals. Stir-fry the mushrooms together with the cauliflower and a clove of garlic. Steam with the lid on so that the cauliflower cooks well. Fry a beef burger with a red onion (tip: hamburger spices from AH taste really good). Optional: sprinkle some parmesan cheese over the cauliflower and let it melt.
Tuesday: meal salad with Provençal chicken, a boiled egg, and avocado
We continue with the light meals. But don't worry, this filled salad provides you with enough satiety due to the rich ingredients. Choose a salad mix of your choice and add smoked chicken (tip: Provençal chicken breast pieces from AH). Add cucumber, avocado, a boiled egg, cherry tomatoes, and a spring onion as needed. Optional and depending on your goal: a handful of unsalted nuts, goat cheese, or parmesan cheese. Challenge: do not use dressing, it's healthier and lets the flavors shine.
Wednesday: sweet potato noodles with beef strips and bell pepper
After those light meals, today can be a bit heartier. With a spiralizer, you can also make noodles from sweet potato. Add beef strips, sesame seeds, bell pepper, and cashews, and you have a delicious meal. You can find the full recipe here.
Thursday: lasagnette with smoked chicken and spinach
Not eating carbohydrates at dinner every day can be quite a challenge. This recipe shows that such a meal can be very filling and tasty at the same time. A perfect dish for Thursday. A combination of zucchini, smoked chicken, spinach, and goat cheese. Sounds good, right? You can find the recipe here.
Friday: stuffed avocados with shrimp and dill
It is advisable to eat fish at least once a week. This recipe for stuffed avocados with shrimp and dill is delicious as a side dish and looks very nice if you have guests over to celebrate the weekend. Eat a piece of salmon fillet or pangasius fillet alongside, and you have a meal rich in fats and proteins. Optional: instead of fish, you can also cook tagliatelle pasta and serve it with a scoop of pesto and some roasted pine nuts. Spoon the stuffed avocado over it and enjoy.
Saturday: naan pizza with teriyaki chicken, spinach, and red onion
This recipe is finger-licking good. A balanced lifestyle also includes indulging every now and then. You can do that with this naan pizza topped with teriyaki spiced chicken thighs. This is by far not the healthiest meal on this week's menu, but still healthier than a frozen pizza. Enjoy it, you can find the recipe here.
Sunday: multigrain wraps with scrambled eggs and smoked salmon
To end the weekend nicely, easily, and still quite healthily, we suggest a multigrain wrap with smoked salmon, scrambled eggs, and chives. This dish is ready in 5 minutes and therefore perfect for a lazy Sunday. You can find the entire recipe here.
This week's menu offers a well-considered balance between carbohydrates, proteins, and fats, and is also incredibly tasty. It can help to prepare such a menu and do your grocery shopping ahead of your week. This way, you always have a nutritious meal at home and may be less likely to reach for unhealthy food, takeout, or 'something you had lying around'. Additionally, you make use of all the products in your fridge and reduce food waste.
Note: this is not a diet menu, but a 'normal' eating plan to provide an example of a varied diet. Whether this plan is suitable for you depends on your goals.
Questions regarding this week's menu or want to know more about nutrition?
Don't hesitate and contact us at info@personaltrainerhaarlem.nl
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
