easy diet plan for beginners: Diet is the most important part for weight loss, including how you feel and how your clothes fit – if you don’t get it right, you’re never going to get to the social acceptance that you are after. Let’s be honest, though – fat is easy. It’s also far too alluring! You can eat fatty, delicious foods for a fraction of the cost of healthy meals. The decision to go on a diet doesn’t have to mean giving up all pleasures, though, as there are lots of other options that mean you can lose weight without feeling deprived (in fact, maybe even eating more). I’ve rounded up some secrets to help you to eat healthy and not spend every single meal time frustrated by your collection of diet food that no one else wants to touch!

Healthy Meal Plan For Beginners

Looking for a simple and realistic way to eat well? This healthy meal plan for beginners will give you variety, delicious meals to enjoy, and easy to follow recipes! 

Don’t you find sometimes that when you have a plan in place or instructions to follow, what you hope to accomplish all falls together more easily?

Like when you want to start exercising regularly or implement a walking plan to decrease inflammation. Or when you want to try intermittent fasting or need help reducing your sugar intake. 

Reading about it, figuring out how the info can help you, and then taking action are all things easily done when a plan is laid out for you.

That’s exactly why I decided to map out 5 days of healthy recipes. To give you the tools you need to continue on this awesome journey to health that you’ve undertaken. 

It’s amazing, right? I’m loving this journey that I’m on because it’s constantly evolving and getting better and better every day.

So, let’s begin, shall we?

Why Try The Healthy Meal Plan For Beginners?

It’s not hard to find reasons to meal plan:

• You’ll no longer wander the aisles of the grocery store looking for what to buy.
• You’ll see that you waste less food.
• There will be no more wondering what to make to eat.
• You’ll eat healthier in general because you won’t be tempted to get takeout.
• If you always struggle with a certain meal, say lunch, for instance, having a meal plan takes away the question.
• You can look in the pantry and freezer to plan meals around ingredients you have on hand and want to use up.
• You’ll learn to meal prep so you can plan and prep in a few steps.
• You can include slow cooker meals that allow for hands-off cooking.

What Is A Healthy Meal Plan For Beginners?

A healthy meal plan for beginners is a way to help you stay on track, whether it be for calorie count, protein intake, or even something as simple as how much water you drink.

Meal planning (see my ultimate guide here) is also a way to choose what you want to eat while following the guidelines you’ve chosen. For instance, you may be looking at an anti-inflammatory diet or a meal plan the integrates yummy protein shakes. There is SO much you can do when you meal plan.

And don’t worry – a meal plan for beginners doesn’t have to be expensive! I know how important it is these days to eat healthy on a budget and I can guarantee the meal plan I’ve detailed below is both good for you and easy on the wallet.

How Do I Start A Healthy Meal Plan?

Starting a healthy meal plan begins with a desire and commitment to have a healthy lifestyle. The rest is easy! Choosing healthy recipes and doing your best to eat clean are simple ways to keep up the momentum.

Don’t be intimidated by trying to get things perfect. If you do, you’ll never start. Just read my plan below and go from there. You can always make changes and fine-tune the plan to your needs as you go along.

A few points to remember:

• Choose recipes with few ingredients to make the prep easy.
• Concentrate on clean-eating which means fruits and veggies, lean meats, and fiber-rich foods like beans and legumes.
• Stay away from processed foods (which don’t satisfy and leave you hungry).

And if you are looking for more helpful direction when it comes to a meal plan for beginners, remember you can join my 30 Day Healthy plan, which gives you great benefits without starving yourself, without complicated eating rules, and much more!

What Can I Eat On A Healthy Meal Plan?

There is a LOT you can eat on a healthy meal plan!

You know how important I think your macros are to overall health. And including the 3 macros (fats, proteins, and carbs) fits right into my meal plan for beginners. If you want to know more about macros, take a look at my post, How to Calculate Your Macros For Weight Loss. 

Based on the 3 macros, you’ll eat things like this on a healthy meal plan:

• Proteins: There are so many options for proteins like Greek yogurt, vegan choices, and of course, chicken, fish, and beef.
• Veggies and fruits: Power-packed veggies and fruits include sweet potatoes, broccoli, kale, blueberries and cherries.
• Healthy fats: Avocados are a wonderful option, and so is nut butter. Salmon is great (it’s awesome for meal prep) and olive oil is the best!
• Beans and legumes: Black beans have tons of nutrients. Chickpeas are amazing, too. I’ve got hummus recipes using both!
• Whole grains: Quinoa is so good for you and versatile, too. You can have it for breakfast, lunch or dinner! If you want the scoop on the healthiest bread to buy, look here.

How Do You Plan Groceries For A Week?

To plan groceries for a week, I take a few simple steps. They aren’t difficult to implement and really save time and money! 

• See what you have on hand. Check the pantry and fridge.
• Read the grocery store sales flyer.
• Write down your ideas for meals.
• Want to try new recipes? Make a list of ingredients you need.
• Schedule what meals you’ll make when. Easy to make meals can be planned for busy nights.
• Try to plan recipes with leftovers that can be used in another meal and buy the simple ingredients to make the second meal.
• Have a list that you add to all week as a way to plan your groceries.
• Buy a little of everything. Frozen veggies, fresh chicken, and things like quinoa and rice can be used for various meals.

How Do You Make An Effective Grocery List?

To make an effective grocery list, remember not to start it when you are hungry! You may add items that you wouldn’t have if you’d just had a healthy meal. But even beyond that, I have a 2 step method that I find works really well.

Step 1: Recipe ingredient list

First, I look through the recipes I’ve chosen for my healthy meal plan for beginners. I list what I need to create these delicious dishes. Every single ingredient. It may seem time-consuming but it isn’t. You can do this while sipping on a cup of coffee or a glass of infused water. Make it an enjoyable task.

Tip: It’s always good to have extras of some items, like cans of black beans or certain spices you don’t want to run out of.

Step 2: Needed grocery items

Keep drinking that coffee and group the ingredients you need into sections by grocery store department. Make a list for the fruits and veggies section, one for pantry staples, another for items like chickpeas and other beans and legumes. 

If you know the floor plan of your favorite store, you can group the items that way, too.

Tip: Have a grocery list on the go at all times for things you may need like cleaning supplies, parchment paper, coffee beans, and healthy natural sweeteners like maple syrup.

More Grocery List Tips

Forgive me for going on a tangent about this. I just cannot overstate the importance of a good grocery list!

Consider these tips, too if you like:

• I like to write the quantities of what I need as a way to be efficient.
• Shopping at more than one store? Make a list for each.
• Order online and pick up in store, prepared and ready to go! This is more common these days.
• Set a grocery budget and stick to it.
• Be realistic and only buy what you know you’ll use. Sure, that bag of oranges is an amazing price but if they’ll most likely go bad before you eat them, it’s not the same deal.
• Take advantage of seasonal sales.

5 Days Of Healthy Recipes

Day 1

Breakfast: Chocolate Quinoa Breakfast Bowl

This dish is packed full of one of the healthy grains I told you about. Quinoa is full of nutrients (like 17 grams of protein per serving!) and pretty versatile, too. This chocolate quinoa breakfast bowl has tasty almond milk and toppings like sliced strawberries, blueberries, and dark chocolate shavings.

Lunch: Healthy Chicken Caesar Salad

Who doesn’t love a fresh and savory caesar salad? This healthy chicken caesar salad has a delicious homemade dressing made with Greek yogurt which is a good-for-you fat.

Dinner: Creamy Tuscan Shrimp

Amazing ingredients in this dish are spinach and sweet potato noodles. It’s a creamy dish that ticks all of the boxes for nutrition and flavor. It’s a favorite in my house!

Day 2

Breakfast: Healthy Egg Muffin Cups

Remember I mentioned meal prep? This recipe is a great meal prep solution that combines taste and tons of nutrition. Cottage cheese, quinoa, and broccoli make a fabulous grab ‘n go muffin.

Lunch: Healthy Shrimp and Grits

Do you have leftover shrimp from last night? Use them to make this healthy shrimp and grits recipe. Cornmeal polenta, cheddar cheese and whole milk are a terrific combination. Delicious!

Dinner: Low Carb Slow Cooker Chicken Noodle Soup 

A busy day calls for a recipe that simmers and leaves the house with a wonderful aroma. I’m talking slow cooker soup – chicken noodle, that is! Carrots, celery, zucchini, spices and more make this super tasting soup.

Day 3

Breakfast: Blueberry Protein Shake

Protein powder is one of my favorite ingredients when it comes to adding extra nutrients to a dish. This protein shake has vanilla protein powder, almond milk, and Greek yogurt. If you are looking for a breakfast to start the day off right, this is it!

Lunch: Cold Lentil Salad

I call this salad a colorful superfood experience. When you make it, you’ll see why! Lentils, green onions, Italian parsley, and carrots make the base. The consistency and high protein (12 grams per serving!) make it a satisfying dish.

Dinner: Best Juicy Pork Chops

Feel like moist and juicy pork chops for dinner? You’ve got to try this recipe. It’s a healthy version of course, and has chickpea flour in the coating. Pair these pork chops with garlic parmesan green beans.

Day 4

Breakfast: Chocolate Peanut Butter Overnight Oats

Bananas, dark cocoa powder and peanut butter. Is there anything better? I’ve got a few overnight oats recipes on the blog and I can honestly say they are a great pick-me-up in the morning that satisfies your hunger. Plus, they taste rich and flavorful.

Lunch: Healthy Baked Potato Soup

I’m adding in another soup because I really feel that soup is a whole lot of nourishment in one bowl! And who doesn’t enjoy soup with optional toppings that mix perfectly? I’m talking bacon bits, cheddar cheese, and dollops of Greek yogurt.

Dinner: Spicy Quinoa and Black Bean Vegan Enchiladas

A meatless meal now and then is a nice change, don’t you think? These enchiladas have quinoa, black beans and the best enchilada sauce (ready in 10 minutes!).

Day 5

Breakfast: Healthy Pumpkin Pancakes

I love pumpkin any time of year. And in lots of ways, including pumpkin pie and pumpkin smoothies! These pancakes use pumpkin puree, either canned or fresh, making them so easy to throw together.

Lunch: Perfect Avocado Toast

Talk about a lot of goodness in one dish – that’s perfect avocado toast. I like to top mine with an egg (sunny side up) and black sesame seeds. This is a power-packed lunch that can be varied (try bacon and avocado toast or spicy avocado toast). There are 13 grams of protein in this simple lunch dish.

Dinner: Crock Pot Shredded Beef Tacos

Why not use your crock pot more than once in this meal plan for beginners? Tri-tip roast is the star here and made even more so delicious with toppings like cheese, salsa, and tomatoes. 

More Healthy Meal Plans

You’re all set now with a healthy meal plan for beginners. You can mix and match your choices and even look further into the blog to choose other recipes. They are all nutritional and ideal for the healthy lifestyle you are leading. Enjoy!

Easy Mediterranean Diet Plan for Beginners

Whether you’re new to cooking, just starting your journey to healthier eating or looking to simplify your routine, this Mediterranean meal plan for beginners can help.

If you’re trying to eat healthier but are unsure where to start, this easy Mediterranean diet for beginners is perfect. We aim to keep the plan simple by repeating breakfast and lunch options, occasionally using leftovers for dinner and choosing Mediterranean diet recipes that don’t have super-long ingredient lists or a ton of steps. If you have prediabetes, diabetes, heart disease or are simply looking to improve your health or follow the Mediterranean diet for weight loss, this plan can work for you. We capped the calories at 1,200 calories a day to promote a healthy weight loss of 1 to 2 pounds a week and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on your needs.

What Is the Mediterranean Diet?

The Mediterranean diet is more of a lifestyle than a restrictive diet with food “rules.” Its goal is to incorporate the nutritious foods that people traditionally eat in the areas surrounding the Mediterranean Sea. It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods. Plus, the diet emphasizes the importance of cooking at home, enjoying meals with others and fitting in regular exercises, like walking.

CREDIT: MELINA HAMMER

Mediterranean Diet Health Benefits

The Mediterranean diet was voted the best diet by U.S. News & World Report for a reason—it has so many health benefits. Because this diet includes plenty of healthy fats, limits unhealthy saturated fats and includes plenty of fiber from fresh produce and whole grains, the Mediterranean diet can improve heart health. Plus, research also shows that the Mediterranean diet can help with weight loss, improve blood sugars and even support brain health.

How to Shop for the Mediterranean Diet

Like any successful grocery store visit, having a shopping list is key. It helps us stick to our plan, saves money and reduces the temptation to throw less-healthy food in our cart because of a promotion. You’ve probably heard the advice to shop in the perimeter of the grocery store because that is where fresh produce, seafood, eggs, dairy and meat tend to be located. Still, there are a lot of good choices in the inner aisles as well! In the middle aisles, you’ll find canned and dried beans, frozen fruit and vegetables, whole grains like oatmeal and quinoa as well as nuts and nut butter, olive oil, olives and canned seafood. To stay on track, avoid going to the store hungry, shop with a plan and only go down the necessary aisles to get the food on your list to avoid extra (and often less healthy) add-on items.

Mediterranean Diet Foods List

• Olive oil

• Fish, including canned and frozen fish

• Beans and lentils

• Fresh and frozen fruits and vegetables

• Herbs

• Whole grains, like oatmeal, quinoa, whole-wheat pasta and brown rice

• Red wine, in moderation

• Nuts, seeds and nut butters

• Eggs

• Fermented dairy, like kefir and yogurt

How to Meal-Prep Your Week of Meals

Weekdays tend to be busy—do these simple meal-prep steps at the beginning of the week to minimize stress over meal planning for the week.

1. Make Cinnamon Roll Overnight Oats to have for breakfast on Days 2 through 6.
2. Meal-prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.
3. Whip up Garlic-Dijon Vinaigrette to have throughout the week.

Day 1

Helpful Cooking Tip of the Day: Sheet-pan dinners are a quick and easy way to get a healthy meal on the table without using a lot of dishes. See more of our sheet-pan dinners for easy weeknight meals.

Breakfast (453 calories)

• 1 cup nonfat plain Greek yogurt (145 calories)
• 1/4 cup blackberries (16 calories)
• 3 Tbsp. chopped walnuts (292 calories)

A.M. Snack (39 calories)

• 1/2 cup raspberries

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (106 calories)

• 1 medium pear

Dinner (422 calories)

• 1 serving Greek Roasted Salmon with Vegetables

Meal-Prep Tip: Prepare Vegetarian Spring Egg Casserole through Step 2 tonight to have for dinner tomorrow.

Daily Totals: 1,345 calories, 80 g protein, 126 g carbohydrates, 33 g fiber, 64 g fat, 1,088 mg sodium

To make it 1,500 calories: Add 1/2 whole-wheat English muffin with 1 tablespoon of almond butter to breakfast.

To make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack, and add 1 cup cooked quinoa to dinner.

Day 2

Helpful Cooking Tip of the Day: Homemade salad dressings are easier, cheaper and healthier than their store-bought counterparts. Check out our simple formula for how to make a delicious homemade vinaigrette.

Breakfast (236 calories)

• 1 serving Cinnamon Roll Overnight Oats (191 calories)
• 1 clementine (45 calories)

A.M. Snack (73 calories)

• 1/2 cup nonfat plain Greek yogurt

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (77 calories)

• 1 medium orange

Dinner (437 calories)

• 1 serving Vegetarian Spring Egg Casserole (267 calories)
• 2 cups mixed greens (12 calories)
• 1/2 avocado, sliced (120 calories)
• 1 serving Garlic-Dijon Vinaigrette (38 calories)

Meal-Prep Tip: Reserve leftover Vegetarian Spring Egg Casserole to have for dinner tomorrow night.

Daily Totals: 1,204 calories, 54 g protein, 138 g carbohydrates, 32 g fiber, 37 g fat, 1,132 mg sodium

To make it 1,500 calories: Add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to A.M. snack.

To make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus increase to 1 cup Greek yogurt at A.M. snack, add 1/3 cup unsalted dry-roasted almonds to P.M. snack, and increase to 1 avocado at dinner.

Day 3

Helpful Cooking Tip of the Day: If you’re struggling to fit in breakfast, try overnight oats. They’re quick, healthy and the perfect on-the-go breakfast for busy mornings. See all of our overnight oat recipes here.

Breakfast (236 calories)

• 1 serving Cinnamon Roll Overnight Oats
• 1 clementine

A.M. Snack (73 calories)

• 1/2 cup nonfat plain Greek yogurt

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (37 calories)

• 1 medium bell pepper, sliced

Dinner (437 calories)

• 1 serving Vegetarian Spring Egg Casserole (267 calories)
• 2 cups mixed greens (12 calories)
• 1/2 avocado, sliced (120 calories)
• 1 serving Garlic-Dijon Vinaigrette (38 calories)

Daily Totals: 1,164 calories, 54 g protein, 128 g carbohydrates, 30 g fiber, 37 g fat, 1,129 mg sodium

To make it 1,500 calories: Add 1 clementine to lunch and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus increase to 1 cup yogurt and add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter at A.M. snack and increase to 1 avocado at dinner.

Day 4

Helpful Cooking Tip of the Day: Canned beans are a quick and easy addition to any meal. They are high in fiber and protein, which helps keep you full. Whether you’re new to preparing meals at home or simply short on time, our no-cook salads are perfect.

Breakfast (236 calories)

• 1 serving Cinnamon Roll Overnight Oats (191 calories)
• 1 clementine (45 calories)

A.M. Snack (160 calories)

• 22 unsalted dry-roasted almonds

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (73 calories)

• 1/2 cup nonfat plain Greek yogurt

Dinner (360 calories)

• 1 serving White Bean & Veggie Salad

Daily Totals: 1,210 calories, 51 g protein, 126 g carbohydrates, 35 g fiber, 46 g fat, 875 mg sodium

To make it 1,500 calories: Increase to 1/3 cup almonds and add 1 medium pear at A.M. snack, plus increase to 1 cup Greek yogurt at P.M. snack.

To make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast, add 1 clementine to lunch, and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 5

Helpful Cooking Tip of the Day: A little meal prep at the beginning of the week helps make sure you can eat healthy during busy days and evenings. If you’re new to meal prep, check out our beginner’s guide to meal prep for helpful hints.

Breakfast (236 calories)

• 1 serving Cinnamon Roll Overnight Oats (191 calories)
• 1 clementine (45 calories)

A.M. Snack (122 calories)

• 1 medium apple

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (45 calories)

• 1 clementine

Dinner (462 calories)

• 1 serving Summer Shrimp Salad (290 calories)
• 1 serving Everything Bagel Avocado Toast (172 calories)

Daily Totals: 1,246 calories, 60 g protein, 155 g carbohydrates, 32 g fiber, 48 g fat, 1,088 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to lunch.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast, add 1 clementine to lunch, and add 2 Tbsp. almond butter to P.M. snack.

Day 6

Helpful Cooking Tip of the Day: Eating small snacks throughout the day helps prevent you from getting too hungry, which makes it easier to stay on track with your health goals. Aim to eat snacks with fiber, like fruits and vegetables, or protein, like yogurt or nuts, because both of these nutrients help you stay satiated.

Breakfast (236 calories)

• 1 serving Cinnamon Roll Overnight Oats (191 calories)
• 1 clementine (45 calories)

A.M. Snack (73 calories)

• 1/2 cup nonfat plain Greek yogurt

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (122 calories)

• 1 medium apple

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,228 calories, 53 g protein, 202 g carbohydrates, 44 g fiber, 26 g fat, 1,260 mg sodium

To make it 1,500 calories: Increase to 1 cup yogurt at A.M. snack, add 1 medium orange to lunch, and add 2 Tbsp. almond butter to P.M. snack.

To make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add 30 unsalted dry-roasted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 7

Helpful Cooking Tip of the Day: If you think you need a ton of meat on your sandwich to feel full, think again. Hummus is a great and easy addition, plus our Veggie & Hummus Sandwich has 13 grams of protein from hummus and whole-grain bread and a whopping 12 grams of fiber to keep you full all afternoon.

Breakfast (453 calories)

• 1 cup nonfat plain Greek yogurt (145 calories)
• 1/4 cup blackberries (16 calories)
• 3 Tbsp. chopped walnuts (292 calories)

A.M. Snack (122 calories)

• 1 medium apple

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (45 calories)

• 1 clementine

Dinner (456 calories)

• 1 serving Strawberry Poppy Seed Salad with Chicken (265 calories)
• 1 serving Everything Bagel Avocado Toast (172 calories)

Daily Totals: 1,382 calories, 70 g protein, 131 g carbohydrates, 32 g fiber, 69 g fat, 1,165 mg sodium

To make it 1,500 calories: Increase to 2 clementines and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast and add 2 Tbsp. almond butter to A.M. snack.