3 Healthy Meal Plans That Will Help You Build Muscle, Burn Fat, and Just Live a Bit Healthier

Recently, a reader on Facebook asked me what diet she should follow to lose weight. “Um… no diet?”

I’m a really big anti-supporter of following any of the many, many weight-loss diets out there. Apart from the fact that following a rigid diet and counting (pretty much anything) sucks, most diets are built on “hooks” and “gimmicks” that more to do with cranking out profits than actual science. Anyway, I digress.

The point is, I suggested that, rather than getting caught up with all of that crap, this reader 1) listen to her hunger cues and 2) when eating, focus on whole, nutritionally balanced foods—no blacklisted foods, elimination plans, or counting. But, unfortunately, all of those aforementioned “hooks” and “gimmicks” have done a lot to confuse people as to what a nutritionally balanced diet looks like. “Can I eat avocado?” she asked. I was actually in the process of mowing down on some avocado when I received the question.

“OK, how about I jot down a sampling of what I eat on given day?” I responded. Scroll below to check out some of my favorite meals. Take them as inspiration healthy meal plans and make them your own.

DAY 1

It’s Tex-Mex time! #healthyvegetarian #quinoa #healthymexican #vegetarianprotein

A photo posted by K. Aleisha Fetters, MS, CSCS (@kafetters) on Aug 23, 2016 at 4:47pm PDT

Breakfast
Smashed Cannellini Bean Ezekiel Toast (Topped with Sliced Tomato and a Poached Egg)
Latte, 2% Fat

Mid-Morning Snack
Abbott EAS Myoplex Shake

Lunch
Stuffed Bell Pepper (Quinoa, Cheese, Spices, Tomatoes, Black Beans)

Mid-Afternoon Snack
Greek Yogurt with Slivered Almonds
Green Tea

Dinner
Grilled Tofu (with Chimichurri)
Arugula Salad

DAY 2

So many #shells! Last night for #mealprepsunday, I made a pan of #butternutsquash and #spinach #stuffedpastashells. Tweaked a recipe I found on Pinterest to cut out some unnecessary saturated fat and switch up the flavor (I love nutmeg in anything creamy!). Satisfies that pasta craving with tons of protein, thanks to part-skim ricotta, cottage cheese, egg, and spinach! #healthypasta #mealprep

A photo posted by K. Aleisha Fetters, MS, CSCS (@kafetters) on Aug 8, 2016 at 11:04am PDT

Breakfast
Tex-Mex Scrambled Eggs (with Black Beans, Tomato, Mushrooms, Cilantro)
Coffee (with fairlife Whole Milk)

Mid-Morning Snack
Chia Seed Pudding

Lunch
Stuffed Shells (Ricotta, Spinach, Butternut Squash)

Mid-Afternoon Snack
Cottage Cheese with Strawberries
English Breakfast Tea

Dinner
Salad (Spring Mix, Hard-Boiled Egg, Chickpeas, Corn, Carrots, Avocado, Olive Oil)

DAY 3

Eggs are a perfect protein source, no matter the time of day. Did you know that their protein is actually THE most bioavailable form you can eat? Whipped up a poached egg and combined it with some polenta, mushrooms, tomatoes, goat cheese, and basil here to hit the rest of my macros. #eggs #eggsallday #healthyeggs #healthyeating #macros #protein #blancedeating #poachedegg #polenta #easyhealthymeals

A photo posted by K. Aleisha Fetters, MS, CSCS (@kafetters) on Oct 14, 2016 at 2:00pm PDT

Breakfast
Slice of Crust-less Quiche (Eggs, Greek Yogurt, Basil, Bell Peppers, Tomato)
Latte (2% Fat)

Mid-Morning Snack
String Cheese and Apple

Lunch
Slow-Cooker Lentils

Mid-Afternoon Snack
Hummus and Veggies
V8

Dinner
A Poached Egg on a Bed of Polenta Topped, Mushrooms, Tomatoes, and Goat Cheese

* These are samples of what I eat in a given day, given my basal metabolic rate of 1,550 calories, exercise levels/goals, and vegetarian dietary preferences. You can easily sub meat into any of the above meals or snacks.