Nutrition Basics
Your Custom Meal Plan
15 MINUTE READ
Published June 2024
AUTHOR
Megan Lyons
Owner of Lyons’ Share Wellness, Double Board Certified as a Clinical Nutritionist and Holistic Nutritionist & Doctorate of Clinical Nutrition (Cand)
Are you constantly reaching for snacks throughout the day? It might be more than just hunger—it could be a sign that your meals aren't hitting the mark. Let's dive into how to make snacking work for you, not against you.
The best laid plans…
One thing we’ve learned after seeing thousands of clients is that meal plans are individual. It feels nice to have a plan to follow, but if aspects of the plan don’t fit your specific situation, feel free to adjust!
We’re providing a sample weekly meal plan simply as a way for you to see how a family can eat in harmony while staying focused on macronutrient balance, getting in plenty of micronutrients, limiting extras, and NOT spending hours making separate meals for each person.
Most of these meals can be made in 30 minutes or less, and/or can be made in advance. And they’re all tested with “real live” kids! We encourage you to pick and choose what works for you from the below, and build on it based on your family’s preferences and rhythms.
Day 1
Open each item to get links to the recipes!
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These pancakes can be served with fresh berries and a side of scrambled eggs with frozen spinach scrambled in. Adults, load up on more spinach-filled eggs with a pancake or two, and kids have pancakes with a small side of eggs.
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Add in a few bags of microwaved brown rice, and give kids a bit more rice and less stir-fry, while adults get a bit more stir-fry and less rice.
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You can skip taco seasoning and add on later if kids are sensitive to spice! The chicken marinates with bell peppers and onions and is served with sautéed zucchini and Siete almond flour tortillas. Guacamole and salsa on the side. Cheese and sour cream optional. Serve as a “make your own tortilla” bar - getting kids involved helps them enjoy the food more!
Day 2
Open each item to get links to the recipes!
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Frittatas are so quick and easy to make, packed with nutrients, and flavor. Great for adults and kids (and large groups). What is not to love?!
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These balls are made with dates, nuts, and shredded coconut. So yummy and packed with nutrition. Make ahead for the week!
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Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, avocado, and balsamic vinaigrette. Kids can use Siete tortillas from last night to make quesadillas with the chicken that adults put over salad.
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Side salad with mixed greens, carrots, and balsamic dressing for adults.
Day 3
Open each item to get links to the recipes!
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Use in whole grain tortillas with hummus, lettuce, and tomato, served with sweet potato fries (from frozen) or avocado oil based chips.
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Make your own mix with cashews and healthier “puffs” like these.
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Bonus points for trying mashed cauliflower (recipe here) or Hearts of Palm creamy mash (ingredients here).
If kids don’t immediately love fish, offering various dipping sauces like hummus, BBQ sauce, or ketchup is a great option! It doesn’t have to make “flavor sense” to you - they often love dipping!
Day 4
Open each item to get links to the recipes!
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For 4 people, add 2 cups of frozen cauliflower rice, 2 cups of frozen mixed berries, 1 frozen banana, 2 scoops of protein powder and 1 avocado.
Let each child choose toppings, such as ProGranola, Three Wishes cereal, fresh berries, a drizzle of peanut butter, or sliced banana. Serve with Applegate turkey sausages on the side.
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Chickpea pasta with peas and canned tuna, dressed in olive oil and optional parmesan. Make extra for Day 6!
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Put out 2-3 types of sliced fruit with skewers and let the kids make their own! This is appropriate only under supervision and for kids who are old enough to do so safely.
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Choose a restaurant that offers health-minded options such as grilled fish or meat with steamed vegetables and a side salad with olive oil and vinegar dressing.
We love encouraging kids to order from the “regular” menu or share portions with adults, especially if the kids menu is full of less healthy options!
Day 5
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Coconut flour banana muffins (leftover from Day 3) with scrambled eggs and fruit.
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Turkey and avocado wraps in whole grain tortillas with hummus, lettuce, and tomato, served with sweet potato fries (from frozen) or avocado oil based chips.
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Ants on a log (celery sticks with almond butter and raisins)
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Enjoy a healthy meal ordered in! Consider options like Greek, Mediterranean, Bowl/salad restaurants, or farm-to-table options.
Day 6
Open each item to get links to the recipes!
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Pairs great with fresh fruit.
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Turkey jerky sticks and healthy popcorn
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Kick your feet up!
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Can omit chili powder for spice-sensitive kiddos!) served with avocado slices and a side of roasted broccoli. Offer shredded cheese for sprinkling if you prefer.
Day 7
Open each item to get links to the recipes!
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Paleo breakfast hash with sweet potatoes, sausage, bell peppers, and onions, topped with fried eggs.
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Leftover from Day 3
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Leftover beef chili with a handful of avocado oil based chips (from dinner the night before).
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Grilled shrimp skewers with grilled vegetables (zucchini, bell peppers, cherry tomatoes) and quinoa. Offer healthier tortillas, as well as a side of guacamole and salsa for those who want it.
About the author
Megan Lyons
Doctor of Clinical Nutrition (cand), Board Certified Clinical and Holistic Nutritionist
As owner of her own wellness business, Megan has completed over 12,000 hours of 1-to-1 nutrition consulting, spoken on hundreds of stages, and reached hundreds of thousands through her…
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Nutritionists • Adult mental health • Couples mental health • Infant & child mental health • Sleep coaching •
When to get
expert support
Sometimes you might need more support, and that's okay! Here are times you may consider reaching out to a specialist:
If you feel like you just need that extra nudge to get your meals mapped out
If you or anyone in your family has dietary restrictions and/or food allergies
If you or anyone in your family struggles with obesity, diabetes, or other chronic illnesses