Following healthy meal plans is hard – a popular misconception. Many people think that eliminating carbohydrates, fats, or even entire food groups like dairy or meat, is the key to healthy eating. However, this approach can be harmful to your health and can make it harder to maintain a healthy body in the long run.
In reality, a balanced and varied diet that includes all food groups in moderation is the most effective way to achieve and maintain a healthy body. Eating a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, provides your body with the nutrients it needs to function properly, while also helping to keep you feeling full and satisfied.
This week, we will be sharing healthy and well-balanced meal recommendations from our menu that can support you on your weight loss journey!
Top Meal Recommendations From Eden’s Menu This Week!
Our Nutritionists curated a variety of nutritious meals from our menu that can support you in your weight loss journey. If you’re subscribed to, or purchasing meals from Eden this week, here’s a quick meal recommendation for your meal order; These dishes are rich in nutrients, high in fibre, and lower in calories and saturated fat.
All recommended meals are less than 1000 kcal.
Asun Jollof Rice with Spicy Stirfry Cabbage
Don’t let the idea of a healthy meal plan stop you from enjoying the delicious flavors of Nigerian cuisine! This meal is a tasty and nutritious way to stay on track with your goals. The goat meat provides protein and important nutrients like iron, zinc, and vitamin B12, while the jollof rice supplies carbohydrates for energy. The spicy stirfry cabbage is a low-calorie, high-fiber vegetable that helps you feel full and satisfied without consuming excess calories.
Plain White Rice with Fresh Catfish Peppersoup & Fruit Bowl
This meal is a perfect example of how you can indulge in delicious food while also achieving your healthy meal plan goals. The catfish is a low-fat, high-protein fish that contains important nutrients like vitamin B12 and omega-3 fatty acids, while the peppersoup is a flavorful, low-calorie soup that can help you feel full and satisfied without consuming a lot of calories. And don’t forget about the fruit bowl, which provides vitamins, minerals, and fiber to keep you feeling full and satisfied thereby preventing overeating.
Carrot Pilaf Rice with Chicken & Potato Casserole & Spicy Stirfry Cabbage
You don’t have to sacrifice taste in the name of healthy meal plans or weight loss! This meal is packed with flavor and nutrition, and it’s perfect for those who want to stay on track without feeling deprived. The chicken and potato casserole provides protein and carbohydrates for energy. And the spicy stirfry cabbage is the perfect finishing touch, providing additional fiber to keep you feeling full and satisfied.
Yam & Goat Meat Peppersoup Bowl with Fruit Salad Side
If you’re looking for a meal that’s both delicious and nutritious, look no further! This meal features yam, a starchy vegetable that provides carbohydrates and fiber, and goat meat, a good source of protein and important nutrients like iron, zinc, and vitamin B12. The peppersoup is a flavorful, low-calorie soup that can help you feel full and satisfied without consuming many calories. The fruit salad provides additional vitamins, minerals, and fiber to round out this perfect weight-loss meal.
Boiled Plantain with Chicken Peppersoup & Fruit Bowl
When it comes to weight loss, simple and satisfying meals are key, and this one hits the mark. The plantains provide carbohydrates and fiber, while the chicken provides protein. And the peppersoup is a flavorful, low-calorie soup that can help you feel full and satisfied without consuming many calories. And don’t forget about the fruit bowl, which provides important vitamins, minerals, and fiber to help you stay on track with your weight loss goals.
Plantain Moin Moin with Rosemary Fried Tilapia & Tomato Stew
If you’re tired of the same old boring weight loss meals, this one is sure to excite your taste buds. The moin moin is made from plantain and is a good source of carbohydrates, fiber, and potassium, while the tilapia is a low-fat, high-protein fish that contains important nutrients like vitamin B12 and omega-3 fatty acids. The tomato stew provides vitamins, minerals, and fiber to help you stay on track with your weight loss goals.
Wheat with Afang Soup & Grilled Croaker
Indulge in the wholesome goodness of wheat, a complex carbohydrate that provides you with energy to keep you productive. Paired with the hearty and nourishing Edikang Ikong Soup, loaded with a mix of colorful vegetables, this meal is not only packed with flavor but also a balance of essential vitamins and minerals, making it a perfect choice for those looking to lose weight without compromising on taste. And let’s not forget the grilled hake fish, a lean protein source that adds a delicious touch and helps to support muscle growth and maintenance, keeping you feeling full and satisfied.
Eve’s Chicken Garden Salad with Carrot Pilaf Rice & Eve’s Vinaigrette
Salads offer a sweet way to moderate your healthy meal plans. This meal is a perfect combination of taste and nutrition, starting with the lean protein from the juicy chicken and savory sausage that enhances the flavor, and aids muscle maintenance and growth. The salad, a colorful medley of fresh greens, is refreshing and packed with essential vitamins and minerals, making it a nutritionally balanced option for those on a weight loss journey. The vinaigrette dressing, low in calories and fat, adds a burst of flavor without compromising the meal’s healthfulness. And the fiber from the salad will keep you feeling full and satisfied for hours, reducing cravings and the urge to snack
Mindful Eating Tips for Healthy Meal Plans
Here are some mindful eating tips that will help improve your relationship with food.
- Pay attention to hunger and fullness cues: Eat when you’re hungry and stop eating when you’re full. Listen to your body’s signals and avoid eating for emotional reasons or out of habit.
- Portion control: Use smaller plates and bowls to help you control your portion sizes. When eating out, consider sharing a meal or taking half of it home for later.
- Stay hydrated: Drink plenty of water throughout the day to help you feel full and hydrated. Sometimes, thirst can be mistaken for hunger, so make sure you’re staying properly hydrated.
It’s also important to remember that weight loss is not just about what you eat, but also how much you eat and how much physical activity you get. To achieve sustainable weight loss, it’s important to adopt a healthy lifestyle that includes regular exercise and stress management, in addition to a balanced and varied diet.
At Eden Life, we’re committed to helping you eat and live better. This nutrition guide is meant to help you be more intentional about picking your meals and building a healthy relationship with food. We will be releasing new guides for subsequent menus and we hope you find them useful.
Share your feedback here and help us curate a better experience for your weight loss journey.
Frequently Asked Questions About Healthy Meal Plans
- Do I need to cut out carbs to eat healthy? The answer is NO. It would surprise you that you NEED carbs for weight loss because they are your body and brain’s primary source of fuel. Also, carbs do not make you fat. What makes you add weight is consuming your calories in surplus with little to no exercise.
- Which is better for eating healthy, exercise or diet? Both are. If you want to lose or maintain your weight, both exercise and good nutrition (diet) will help you achieve that. It is true that you cannot ”outrun” your fork but these two work hand in hand. Diet improves your body’s composition while exercise enhances it.
- Do I need to skip my meals for the sake of eating healthy? You absolutely do NOT need to. This approach is a bit counterproductive as you would likely consume all your calories in one go. Additionally, going on an extended period during the day without eating could make you irritable and unproductive because of course you are hungry. It also increases your chances of binge eating. That’s why this easy healthy meal plan works.
- Is there any specific diet for healthy eating ? Not really. Most of these diets, including intermittent fasting are not quite healthy for you. You might see some changes within a short time but in the long run, they become extremely ineffective and unsustainable. Your focus should be on having and maintaining good nutrition and lifestyle.
- Do I need to count my calories? Not necessarily. Knowing and understanding the purpose of calories is important. It can be important for weight loss at the start of the journey so you are conversant with it but as time goes on, your focus should not be on calories alone but also how nourishing the food is. A meal can be high in calories and still be healthy and vice versa. Remember, moderation is key.
Talk to an expert to get support for your healthy meal plan.