Eat smart: design a balanced weekly menu

In the pursuit of a healthy lifestyle, nutrition plays a fundamental role. However, for many, meal planning can seem overwhelming and confusing. How can we ensure that we get all the necessary nutrients and maintain a good balance in our daily diet? The answer lies in designing a balanced weekly menu.

Creating a smartly planned menu not only gives us the peace of mind of knowing what we are going to eat during the week. It also allows us to make more conscious decisions about our diet, avoid temptations and maximize our nutritional intake. However, it is essential to keep some key points in mind.

5 tips for creating a balanced weekly menu

When planning your meals and snacks, you should do your best to get a variety of essential nutrients. Such as proteins, carbohydrates, healthy fats, vitamins and minerals. Since this can be a complex task, there are now companies that help you plan a balanced weekly menu and send you the fresh ingredients for its preparation.

Here are some recommendations for designing your weekly menu.

1. Assess individual needs

Every person is unique and has different dietary requirements. Factors such as age, gender, physical activity level and health status influence individual nutritional needs. So consider consulting a health professionalsuch as a dietitian, for a personalized assessment and prescription recommendations.

According to a publication from the , for a plate of healthy food to have all the nutrients needed daily, it must include:

• 50% vegetables and fruits. Like tomato, carrot, cucumber, arugula, spinach, broccoli, peppers, mushrooms, lettuce, avocado, apple, mango, etc. French fries do not count as vegetables.
• 25% protein. Like chicken, turkey, rabbit, fish, eggs, dairy products and their derivatives. Or if you prefer chickpeas, soy, lentils, beans and beans. Limit red meat and cheese and avoid bacon and sausages.
• 25% whole grains. Such as barley, wheat, quinoa, oats, and brown rice. Avoid white bread, white rice, and other refined grains that affect blood sugar and insulin.

2. Design the balanced weekly menu

Having a balanced and healthy diet does not mean that delicious recipes and occasional snacks will be put aside. Rather, it is important to remain aware of the way we eat in order to get the most out of nutrients. So, when creating your menu, Make sure to include foods from the major food groups at every meal.

According to information from the Spanish Society of Community Nutrition, any healthy diet includes among its ingredients fruits, vegetables, milk and derivatives, meats and sausages, fish and shellfish, eggs, legumes, cereals and nuts.

3. Plan and organize weekly menus

After you have designed your weekly menu with the preparations you want to make, plan a trip to the supermarket to buy all the necessary ingredients.

Likewise, try to tailor your menu to your lifestyle and specific schedule. If you have limited time during the week, consider dedicating one day to menu prep. Cook in large batches and divide the portions into individual containers to refrigerate or freeze. This will allow you to have ready-to-eat meals and save you time in the kitchen.

4. Get inspired by delicious recipes

Healthy eating does not mean boring meals. On the Internet or in recipe books you can find a large number of preparations with a correct balance of food groups. Discover below examples of recipes and snacks that you can integrate into your weekly planning.

Breakfasts

• Coffee with milk, avocado toast and egg.
• Greek yogurt bowl with fresh fruit and granola.
• Oatmeal with nuts, chia seeds and banana slices.
• Fruit juice, egg white omelette with spinach and cherry tomatoes.
• Green smoothie (mixture of spinach, banana, milk and almond butter).

Lunches

• Quinoa salad with grilled chicken, spinach, cucumber and lemon vinaigrette.
• Lentil soup with mixed vegetables and toasted whole wheat bread.
• with smoked salmon, avocado, green leaves and tomato.
• Mashed potatoes and carrots with pork tenderloin and artichokes.
• Neapolitan spaghetti and baked chicken with roasted eggplant.

Snacks

• Fruits and juices.
• A glass of milk with a biscuit
• Yogurt with whole grain crackers.
• Skyr with jam and nuts.
• Carrot sticks with homemade hummus.

Dinners

• Baked chicken breast with steamed broccoli and roasted potatoes.
• Grilled salmon fillet with asparagus and quinoa.
• Turkey tacos with corn tortillas, homemade guacamole and coleslaw.
• Tomato and fresh cheese salad and potato, onion and zucchini tortilla.
• Cream of vegetables and grouper fillet with steamed potatoes.

5. Listen to your body and adapt the menu to your needs

Avoid extreme restrictions to avoid falling into nutritional imbalances. Listening to your body involves recognizing and respecting cravings and desires. As long as you maintain a solid nutritional base. Allowing yourself to indulge in pleasant foods from time to time can be part ofa healthy relationship with food and promote emotional well-being.

Instead of adhering to rigid eating plans, the focus should be on mindfulness and self-regulation. This encourages greater flexibility and pleasure when making food choices. Thus reducing the guilt and stress associated with eating.

Follow a smart diet and create a balanced weekly menu

Now that you know some of the best tips to start planning your weekly menu and being more aware of your eating habits, it’s time to start looking for healthy recipes that will motivate you to achieve your goals. Remember that having a good relationship with food is essential for a fulfilling life.