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7 Healthy Recipes For Your Meal Plan This Week

7 Healthy Recipes For Your Meal Plan This Week

Planning on maintaining a healthy diet this 2022? Then you may want to start a healthy meal plan. Fortunately, it is much easier to look for ways to eat cleaner and healthier this year thanks to the healthy meal planning ideas that have come up online.

Is Healthy Eating Expensive?

Is healthy eating expensive? There is a misconception that surrounds healthy food and whether or not they cost more.

As Vanderbilt University’s associate professor of marketing Kelly Haws says, “People generally believe that ‘healthy’ equals ‘expensive.’ But that’s often not the case. One part of the problem is that we may confuse ‘healthy’ with other labels that do increase costs, like ‘organic’ or ‘gluten-free.’”

Haws also adds that people tend to associate healthy foods with health-food stores, which can be more expensive. That said, it is completely possible to shop for healthy whole foods at any market or grocery store.

healthy meal planning

How To Plan Your Healthy Meals

There are different methods for healthy meal planning. Some people plan the meals they are going to cook and eat for the week and use that to make a grocery list. Meanwhile, others prefer to plan, portion, and even cook the meals they are eating throughout the week with meal prep containers. The latter option tends to be more popular among busy individuals who may not have time or someone else to do the cooking.

Whichever method you decide to plan your meals, you can follow these steps for a successful healthy meal planning:

  • Decide how you want to plan your meals.
  • Keep your refrigerator or pantry stocked with essential ingredients.
  • Select your recipes and meals you want to cook.

Ready to comb through some healthy recipes? Here are some easy and affordable healthy dishes we found online.

Tuna Lettuce Wrap

@neexlii LowCarbMeal idea#fyp #foryo #for #foryou #fypシ #foryoupage #viral #trending #healthyrecipes #healthy #diet #lifestyle #fitness #djumpathletes #milesd ♬ SugarCrash! – ElyOtto

This healthy tuna lettuce wrap by Milestone Del Castillo carries an approximate total of 251 calories, 33.3g protein, and only apparently costs about 70 php to make.

Kimchi Rice With Chicken Breast

@fudpapi #diet #caloriedeficit #weightloss #healthylifestyle #fitness #tiktokphilippines #fyp #tiktokeatsph #foryoupage #starstrongwithtiktok ♬ 시작 – 가호

Love your Korean food? Then you will love this recipe by Fud Papi! His Kimchi Fried Rice with Chicken Breast is affordable and easy to make — he just spent 156 php to make the meal, and popped it in an air fryer for 15 minutes.

Tofu Steak and Veggies

@healthyfoodieph Healthy Meal Prep Recipe | Tofu Steak and Veggies #tiktokph #learnontiktokph #learnontiktok #pinoyfooddelight #healthy #cooking #pinoycookingrecipes ♬ Lofi Chill Hop Nation – Lofi Radiance & Neat Beats & Lofi Hip-Hop Beats

If you’re feeling a bit fancy, this Tofu Steak and Veggies meal by Healthy Foodie PH is a healthy and even more affordable upgrade to your everyday fare. Adding teriyaki sauce to tofu and stir-fried vegetables is a healthy and flavorful twist. If you are eating carbs, you can switch to red rice, which is filled with antioxidants.

Broccoli and Mushrooms

@chellielovesfood Try this super easy and flavorful recipe #broccoliandmushrooms #chellielovesfood #tiktokphilippines #rainydaytreats #healthyonefor2021 ♬ original sound – R A C H E L

This Broccoli and Mushrooms recipe by Rachel of @chellielovesfood is relatively simple to make! You will need broccoli, mushrooms, some oyster sauce, water, garlic, and oil for frying.

Tuna and Egg Wrap

@abbysaldi Yummy simple snack or breakfast! #Healthyfood #healthysnacksrecipes #healthyfoodieph #fyp #healthymealprepforweightloss #proteinsnackrecipe ♬ Akin Ka Na Lang – JM De Guzman

Filled with protein, this Tuna and Egg Wrap by @abbysaldi contains hard-boiled eggs, tuna, lettuce, some cheese, and a drizzle of mayonnaise and hot sauce or sriracha. It is definitely enough to fill you up for a power lunch!

Vegetable Shawarma

@healthyfoodieph Meatless Monday! 🤭 #HealthyFood #FoodiePH #fyp #HealthyFoodiePh #ShareAMeal #Vegan #Recipe ♬ Pink cheeks – Eldon

Make meatless Mondays even more delicious and enticing with recipes such as this vegetable shawarma. This was created with jackfruit to give it that meat-like bite, while seasoned well with spices such as paprika, cumin, allspice, cinnamon, garlic, onion, and ginger to give it that kick and punch in flavor.

Vegan Orange “Chicken”

@healthyfoodieph My vegan spin on a chinese takeout classic! 🍊 #FoodieTok #TiktokEatsPH #ShareAMeal #HealthyFoodiePh #OrangeChicken #Vegan ♬ Shouldn’t Be – Luke Chiang

Do you love the flavor of Chinese-style orange chicken? You can replicate this for your healthy meal plan with this vegan version. Instead of chicken, this version uses tofu which has to be baked, not fried, before being coated in its orange glaze.

Key Takeaways

To ensure success in healthy meal planning, you can follow these steps.
  • Decide how you want to plan your meals.
  • Keep your refrigerator or pantry stocked with essential ingredients.
  • Select your recipes and meals you want to cook.
  • There are various healthy recipes online that you can adopt for your weekly meal plan. Find what suits you best and use whole, fresh ingredients as much as possible.
  • Consult your doctor or your nutritionist on proper servings and nutrients.
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Hello Health Group does not provide medical advice, diagnosis or treatment.

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Written by Samantha Beltran Updated 2 weeks ago
Medically reviewed by Dexter Macalintal, MD