And remember: getting back in the swing of things may take a little time! Transitions are tough, so try to cut yourself some slack. You got this!

RELATED: 12 Healthy Packable Lunches You’ll Actually Love

Back-To-School Season: Meal-Prep Ideas For All Your Needs

Ahead, we’re breaking down must-have meal-prep recipes that will make back-to-school season a breeze. Browse the following categories:

• Easy-prep breakfast recipes for busy mornings 
• Healthy office snacks for mid-day energy 
• Protein-packed post-workout snacks 
• Allergen-friendly school & work lunches 
• Quick & easy one-pot meals & sheet-pan dinners
• 10-minute (or less) family-friendly meals

Easy-Prep Breakfast Recipes 

Sweet Potato Breakfast Egg Muffins

Packed with nourishing veggies and satiating carbs and protein, these easy-prep Sweet Potato Breakfast Egg Muffins are a must-have on busy mornings. Prep a big batch at the beginning of the week so you can grab and go!  

Ingredients: 

• 1 tbsp chives (optional)
• ⅛ tsp nutmeg
• ⅓ cup milk 
• 1 tsp olive oil
• 1 garlic
• 4 cups baby spinach, chopped
• sea salt & black pepper
• 6 eggs
• 6 egg whites
• 1½ cups sweet potatoes, diced

Directions:

Step #1:  Preheat the oven to 400 degrees. Spray a standard muffin tin with cooking spray or use liners.

Step #2: Whisk together the eggs, egg whites, skim milk, and chives. Season with salt and pepper.

Step #3: In a skillet, heat the olive oil over medium heat. Add the sweet potato. Cook for 8 minutes or until softened.

Step #4: Add the garlic, spinach, and nutmeg. Cook for 2 more minutes or until wilted.

Step #5: Let cool for 2 minutes and then mix into eggs. Pour into muffin tin and bake for 20 minutes or until cooked through.

Easy-Prep Vanilla Cinnamon Chia Seed Pudding

Chia seed pudding is always a good idea. This Vanilla Cinnamon Chia Pudding is a breakfast that tastes like dessert yet is packed with fiber, plant-based protein, and healthy fats! Customize with your favorite toppings, like fresh or frozen berries and chopped nuts. 

Ingredients: 

• 1 cup unsweetened almond milk
• 3 tbsp chia seeds
• ½ tsp vanilla extract
• ½ tsp cinnamon
• 2 tsp sweetener of choice (such as honey or maple syrup)
• ½ cup mixed berries
• 3 tbsp sliced almonds

Directions:

Step #1: Combine the almond milk, sweetener, and vanilla. Taste and adjust sweetness and vanilla strength if needed.

Step #2: Stir in the chia seeds until well-mixed.

Step #3: Refrigerate for 4 hours. Stir before serving. Add the mixed berries and sliced almonds.

Meal-Prep Smoothie Cubes Smoothie 

Smoothies are always a kick and easy breakfast option, but with a simple meal-prep hack, there’s a way to make them even easier! Enter: meal-prep smoothie cubes. Yep, you can prep your favorite smoothie ingredients ahead of time! All you have to do is pop the cubes into the blender and blend it up with your liquid of choice! How simple?

To make your base recipe, you’ll need:

• 1 – 1 ½ cups fruit of choice 
• 1 ½ – 2 cups greens of choice 
• ½ – 1 ½ cups liquid of choice (to blend)

Plus, optional add-ins such as yogurt, hemp or chia seeds, nut butter, or protein powder. Find the step-by-step instructions here, plus tons of flavor combos!

Cinnamon Apple Muffins

Ready to welcome some fall flavors into your morning? These Cinnamon Apple Muffins are the perfect delicious and nutritious seasonal meal-prep breakfast! Prep a big batch and keep them on hand for you and your kiddos to enjoy. 

Ingredients:

• 3 cups almond flour
• 2 tsp cinnamon
• 1 tsp vanilla extract
• 2 tsp baking powder
• 1 apple, grated or shredded
• ¼ cup coconut oil, melted
• 4 eggs
• 3 tbsp honey
• 1 pinch sea salt
• ½ cup pecans, chopped
• ½ lemon, juiced
• 1 tbsp coconut sugar
• almond butter, to serve

Directions:

Step #1: Start by preheating your oven to 320°F and line a muffin tin with muffin liners.

Step #2: Next, add the almond flour, cinnamon, salt, and baking powder to a large mixing bowl and stir to combine.

Step #3: Crack the eggs into a separate mixing bowl and whisk. Add the melted coconut oil, honey, and vanilla.

Step #4: Add the wet mixture to the bowl with the dry ingredients and mix well. Fold in the grated apple, lemon juice, and pecans.

Step #5: Pour the batter into the lined muffin tins and top with extra pecans and a sprinkle of coconut sugar.

Step #6: Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool and serve with a dollop of almond butter.

Strawberry Banana Baked Oatmeal 

Overnight oats aren’t the only meal-prep-friendly oat breakfast! Say hello to Strawberry Banana Baked Oatmeal — the ultimate comfort food breakfast that you’d never guess is healthy! Bake a batch ahead of time and serve warm or cold for a tasty morning meal.

Ingredients:

• 1 cup unsweetened almond milk
• ¼ cup maple syrup
• 2 cups oats
• 1½ tsp baking powder
• ¼ tsp vanilla extract
• 1 cup strawberry, diced
• 1 tsp cinnamon
• ¼ tsp salt
• 2 bananas, mashed
• 2 eggs
• 2 tbsp chia seeds
• Greek yogurt, to serve (¾ cup per serving) 

Directions:

Step #1: Preheat the oven to 350 degrees.

Step #2: Mix together the oats, chia seed, baking powder, cinnamon, and salt. In another bowl, mix together the banana, milk, eggs, maple syrup, and vanilla extract. Add the wet ingredients to the dry ingredients and mix until combined. Fold in the strawberries.

Step #3: Pour into a glass baking dish. Bake for 35-40 minutes until cooked through.

Step #4: Serve with 3/4 cup Greek yogurt.

Healthy School & Office Snacks 

Sweet & Salty Trail Mix

Satisfy your sweet and savory cravings with this simple DIY trail mix recipe! Customize it with your favorite nuts or seeds of choice and any additional mix-ins such as goji berries, freeze-dried fruit, or unsweetened coconut flakes. Portion out servings ahead of time and pack for a healthy school or office snack! 

Ingredients: 

• ¼ cup walnuts 
• ¼ cup sliced almonds
• 2 tbsp dried apricots, roughly chopped
• 2 tbsp pumpkin seeds
• ¼ cup cashew
• 2 tbsp dried unsweetened cranberries or goji berries
• 2 tbsp dairy-free dark chocolate chips or cacao nibs

Directions:

Step #1: Mix together all the ingredients, substituting your favorite nuts, seeds, or dried fruit if desired. Store in an airtight container.

Protein-Packed Edamame Snack Plate

It doesn’t get any easier than this protein-packed snack plate. Pack your lunch box with these nourishing ingredients — customize as desired!

Ingredients: 

• 1 oz shredded reduced fat cheddar cheese
• 2 tbsp pistachios, shelled
• ½ cup edamame in pods

Directions:

Step #1: Arrange everything on a plate or pack in a container for later.

Healthy Cookie Dough Bites

Low in sugar, free from dairy, and made with whole food ingredients. Trust us, these healthy and delicious cookie dough bites will be a staple in your meal-prep menu! Made with oats, almonds, almond butter, and a dash of honey, they’ll keep you satiated and satisfied.

Ingredients: 

• 1 cup oats, rolled
• ½ cup almond
• ½ cup shredded coconut
• ¼ cup cacao nibs
• 2 tbsp almond butter
• 2 tbsp honey
• 1 pinch sea salt
• 1 tsp cinnamon
• 2 tbsp filtered water

Directions:

Step #1: Add all the ingredients to a food processor and pulse. Add a tablespoon of water at a time until the dough comes together.

Step #2: Set in the fridge for 15 minutes and then roll into bite-sized rounds.

Step #3: Store in an airtight container in the fridge and enjoy as a delicious grab-and-go snack!

Mango Black Bean Salad

Have access to a fridge at work or school? This Mango Black Bean Salad is a healthy and flavorful protein-rich snack that will give you a nourishing mid-day boost! Free from common allergens, it’s a great school snack option for your kiddos to enjoy. Double the recipe and keep it on hand in the fridge throughout the week!

Serves: 4

Ingredients:

• 1 lime, juiced
• ¼ cup cilantro, diced
• 2 cups mangos, chopped
• 1 jalapeno pepper, diced (optional)
• 14 oz canned black beans, drained and rinsed
• ½ tsp salt
• ¼ cup red onion, diced

Directions:

Step #1: Toss together the mango, black beans, red onion, cilantro, jalapeno, lime juice, and salt. Taste and season as needed.

Step #2: If possible, let rest for 10 minutes before serving for the flavors to combine. Store in the fridge in an airtight container.

Protein-Rich Post-Workout Refuel Recipes

Forget the processed protein bars and expensive shakes — these protein-packed snacks make the perfect post-workout refuel. 

Peanut Butter Bliss Balls

Made with almond flour, peanut butter, and protein powder, these plant-based PB Protein Balls are the perfect post-workout refuel. Meal prep ahead of time and keep a batch in the fridge!

Ingredients:

• 1 cup almond flour
• 2 tbsp peanut butter
• 1 scoop protein powder
• ½ cup shredded coconut
• 2 tbsp honey
• 1 tsp vanilla extract
• 1 pinch sea salt

Directions:

Step #1: Add all ingredients to a food processor and pulse until the mixture comes together.

Step #2: Chill in the fridge for 10 minutes and then roll into bite-sized rounds. Set in the freezer for 20 minutes before enjoying.

Step #3: Store leftovers in an airtight container in the fridge.

Easy Blender Protein Banana Bread

Healthy banana bread that’s meal-prep-friendly, packed with protein, and made in one bowl (or blender)? Yes, please! Enjoy a slice pre or post-workout to keep your body fueled and nourished. 

Serves: 8

Ingredients:

• 1 cup almond flour
• 1 scoop vanilla protein powder
• 1 tsp baking powder
• 1 tsp cinnamon
• 1 pinch sea salt
• 2 eggs
• 2 tbsp almond butter
• 3 tbsp maple syrup
• 1 banana, ripe
• 1 tsp vanilla extract
• 1 tbsp coconut oil, to grease
• almond butter, to serve

Directions:

Step #1: Preheat the oven to 320°F and lightly grease a loaf pan with coconut oil.

Step #2: Add all of the ingredients to a food processor and blend until smooth.

Step #3: Pour or spoon the mixture into the loaf pan. Bake for 25 minutes, or until the banana bread is cooked through and a toothpick inserted into the center comes out clean.

Step #4: Allow to cool. Slice and enjoy with a slab of almond butter

Back-to-School Lunch & Office Meal-Prep 

Allergen-friendly back-to-school and work lunches that can be meal-prepped ahead of time to make your day that much easier. Keep your energy high, and your brain fueled!

Mediterranean Hummus Grain Bowl

This healthy and hearty Mediterranean Grain Bowl will keep you nourished all afternoon! Made with quinoa, hummus, and greens for a nutrient-dense meal packed with fiber and plant-based protein.

Serves: 4

Ingredients:

• 2 cups quinoa
• 2 cups cucumbers, chopped
• 1 cup hummus
• ½ red onion, sliced
• 1 red bell pepper, sliced
• 1 tbsp olive oil
• ½ cup olives
• 4 cups arugula
• 2 cups chickpeas, drained and rinsed
• 1 tbsp red wine vinegar
• 2 cups cherry tomatoes, halved

Directions:

Step #1: Assemble the grain bowl by placing the quinoa on the bottom of the bowls and arranging the remaining ingredients on top. 

Step #2: Drizzle with olive, red wine vinegar, or any of your favorite dressings.

Sweet & Savory Salmon, Sweet Potato, and Kale Salad

This meal-prep-friendly Sweet Potato and Salmon Kale Salad dish makes a tasty healthy back-to-school or work lunch. For even easier prep, use canned salmon! 

Serves: 4

Ingredients:

• ½ avocado
• 2 tbsp balsamic vinegar
• sea salt & black pepper
• 6 cups kale
• 1 cucumber, chopped
• 1 lemon
• 1 lbs salmon filet
• 1 apple, chopped
• 1 tbsp honey
• 1 sweet potato
• 1 tbsp olive oil
• ¼ cup green onion, chopped
• 1 tbsp mustard, wholegrain
• 1 tomato, chopped

Directions:

Step #1: Preheat the broiler on high. Squeeze half the lemon juice over the salmon and sprinkle with salt and pepper. Cook the salmon under the broiler for 6-8 minutes or until flaky and cooked through.

Step #2: Meanwhile, combine the remaining lemon juice, olive oil, balsamic vinegar, honey, and mustard. Massage into the kale for 1-2 minutes until the kale begins to soften.

Step #3: Pierce the sweet potato a few times with a fork or knife. Microwave for 4-5 minutes until tender. You can also bake it in the oven. Carefully chop.

Step #4: Toss everything together. Season with salt and pepper.

Cranberry Chickpea Salad

Protein-packed and easy to prep! Sub the mayo for mashed avocado and pack with fresh veggies, rice cakes, or crackers of choice.

Serves: 4

Ingredients:

• 1 apple, diced
• 2 cups mixed greens
• 14 oz chickpeas, drained and rinsed
• 4 tbsp Greek yogurt
• 2 tbsp mayonnaise
• sea salt & black pepper
• ½ cup celery stalk, chopped
• 3 tbsp dried cranberries
• 2 tbsp green onions, sliced
• 1 tbsp lemon juice
• 8 whole wheat bread (sub crackers of choice or chopped veggies)

Direction: 

Step #1: Mash the chickpeas using a fork or potato masher until beginning to combine, but they still have some texture.

Step #2: Mix together the Greek yogurt, mayonnaise, lemon juice, salt, and pepper. Fold in the chickpeas, celery, green onion, dried cranberries, and apple. Season with salt and pepper to taste.

Step #3: Serve on toasted wheat bread with greens.

One-Pot Meal-Prep Dinners 

No time (or energy) to cook AND clean? We got you! These one-pot (or sheet pan) dinners can be made in one pot, pan, or sheet. Easy to prep, easy to clean, delicious to enjoy! 

Sheet Pan Pesto Veggies & Chickpeas

Toss everything on one sheet and bake! When you’re ready to enjoy, simply warm up this plant-based Sheet Pan Pesto & Veggie Bake and serve. 

Ingredients:

• 2 carrots, sliced
• 1 tsp paprika
• 15 oz chickpeas, drained and rinsed
• ¼ cup pesto
• sea salt & black pepper
• 1 tsp garlic powder
• 1 tbsp Italian seasoning
• 1½ cups cauliflower
• 1½ cups asparagus, chopped
• 1 lb sweet potato, chopped
• 3 tbsp olive oil, divided
• 1 red bell pepper, sliced

Directions:

Step #1: Preheat the oven to 425 degrees. Spray a baking sheet with cooking spray or cover with parchment paper.

Step #2: Toss the sweet potatoes, carrots, and chickpeas with half the olive oil and half the Italian seasoning, paprika, and garlic powder. Season well with salt and pepper. Spread out on the baking sheet in a single layer.

Step #3: Bake for 22-24 minutes until the sweet potatoes are beginning to soften.

Step #4: Meanwhile, toss the asparagus, cauliflower, and red pepper with the remaining olive oil, spices, salt, and pepper.

Step #5: Carefully remove the pan from the oven. Add the remaining vegetables. Cook for 10-15 minutes until tender and crisp. Check that the sweet potatoes are cooked through. Serve with pesto.

Sheet Pan Asian Tofu and Vegetable Stir Fry

Love an Asian-inspired stir-fry dish? Make it sheet-pan style! Loaded with veggies and tofu, this meal-prep-friendly Sheet Pan Stir Fry makes for a healthy and nourishing mid-week dinner.

Ingredients:

• 4 cups Asian vegetable mix
• 16 oz tofu, extra firm
• ¼ cup soy sauce
• 2 tsp Asian garlic chili paste (optional)
• 2 tbsp rice vinegar
• 1½ tbsp honey
• 1 tbsp sesame oil
• 2 tbsp oyster sauce

Directions:

Step #1: Preheat the oven to 425 degrees. Press the tofu to remove extra moisture using a tofu press or paper towels. Cut into long horizontal slices, about 3/4 inch thick, and then slice into triangles or sticks.

Step #2: Mix together the soy sauce, oyster sauce, rice vinegar, honey, and garlic chili paste. Add the tofu to the mixture. If you have time, let the chicken marinate in the sauce for 15 minutes. You can also marinate longer if desired. Add the vegetable to the tofu and stir to coat.

Step #3: Spread out the tofu and vegetables onto a baking sheet. Bake for 10-12 minutes until tofu is crispy and veggies are tender. If desired, broil the last 1-2 minutes to brown the tofu on top.

One-Pot Vegetarian Lentil Curry

Packed with plant-based protein and satiating fiber, this quick and simple meal-prep recipe will be a family favorite. Store in the fridge and enjoy for a stress-free dinner!

Ingredients:

• 2 tbsp olive oil
• 1 yellow onion, chopped
• 1 green onion, chopped
• 2 cloves garlic, chopped
• 1 tbsp curry powder
• sea salt & black pepper, to taste
• ½ cup canned fire-roasted diced tomatoes
• 1 cup lentils, cooked
• ½ tbsp tamari
• ½ cup baby spinach
• fresh parsley, to serve

Directions:

Step #1: Start by heating 1 tablespoon of olive oil to a large skillet over medium heat.

Step #2: Add the yellow onion and garlic and season with sea salt, pepper, and curry powder. Sauté for 3 minutes.

Step #3: Add the tomatoes and the tamari sauce. Continue to sauté for a few more minutes or until the vegetables are soft.

Step #4: Add the cooked lentils, spinach, and the remaining 1 tablespoon of olive oil. Stir until heated through.

Step #5: Divide between two bowls and serve with fresh parsley. Enjoy!

10-Minute Family-Friendly Meals

These recipes take 10 minutes or less to prep! Make a big batch and store in the fridge or freezer for busy weeknights. 

Easy-Prep Double Bean Veggie Burgers

Plant-based burgers that the whole family will love. Prep these Double Bean Vegetarian burgers and grill them up when you’re ready to enjoy! Serve with veggies, sweet potato fries, or your favorite fixings.

Ingredients:

• 1 egg
• 1 tbsp olive oil
• ¼ cup breadcrumbs (optional)
• ¼ cup onion, minced
• 3 garlic, minced
• ⅛ tsp Worcestershire sauce
• 1 egg white
• 15 oz white beans
• 1 tsp salt
• ½ tsp grill seasoning
• 15 oz canned black beans
• ¼ cup cilantro, minced

Directions:

Step #1: Drain and rinse the beans well. Add them to a bowl with the garlic, cilantro, onion, bread crumbs, salt, and steak seasoning. Mash together the beans using a fork, masher, or food processor.

Step #2: In another bowl, whisk together the eggs and Worcestershire sauce. Add to the beans, and using your hands, combine. Divide the bean mixture into six patties.

Step #3: Heat a large frying pan over medium heat. Add ½ tbsp oil. Place three of the patties in the pan, moving them around in a circular motion as you put them down (to prevent them from sticking to the pan). Cook for four to five minutes on the first side, and then flip and cook for another four to five minutes. Remove to a plate. Add the other ½ tbsp oil and repeat for the other three patties.

One-Pot Pasta Primavera

This meal-prep Pasta Primavera recipe requires one pot and comes together in 10 minutes! Make it ahead of time and warm it up when you’re ready to enjoy it. Customize the recipe as you wish — swap the whole-grain pasta for a chickpea alternative, add in your favorite veggies or protein, or use a dairy-free cheese substitute! 

Ingredients:

• 1 cup cherry tomatoes, halved
• 1 red bell pepper, sliced
• 4 garlic, minced
• 2 tbsp basil leaves, chopped
• ½ cup parmesan cheese
• 1 carrot, sliced
• 2 tbsp lemon juice
• 1 shallot, sliced
• 2 cups broccoli, chopped
• 8 oz wholegrain pasta
• ½ lemon, zested
• 2 tbsp olive oil
• 1 zucchini, chopped
• 1 tbsp Italian seasoning

Directions:

Step #1: Cook pasta in salted water according to package directions. Drain and set aside. Save some pasta cooking liquid for the sauce.

Step #2: While pasta is cooking, heat the olive oil over medium-high heat. Add the shallot, carrots, broccoli, and red bell pepper. Cook for about 5 minutes until they begin to soften. Add the zucchini and cook for 3-4 more minutes. The vegetables should be just tender-crisp.

Step #3: Add the cherry tomatoes, garlic, Italian seasoning, lemon juice, and lemon zest. Cook for 2 minutes. Season well with salt and pepper.

Step #4: Add the vegetables to the cooked pasta. Stir in the Parmesan cheese and about ¼  cup of pasta cooking liquid. Stir to form a creamy sauce. If needed, add more pasta cooking liquid, up to about 1/2 cup.

Step #5: Top with fresh basil and additional parmesan cheese if desired.

Structure Your Week With This Simple Meal-Prep Menu

Now that you have easy-prep breakfast, lunch, dinner, and snack options, plan your week accordingly! Decide which recipes you’re going to make and schedule your meal-prep menu in advance. Make a grocery list based on what you’re going to batch cook, so you have all of the ingredients ready. And don’t forget to utilize the freezer! To prolong food storage, you can always freeze leftovers. Trust us, it will come in handy during busy weeks! With a little preparation and planning, staying healthy during back-to-school and work season will be a breeze.

Want more recipes? Sign up for FitOn PRO and get access to delicious recipes and personalized meal plans.

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What is a Healthy Plate?

The term “healthy plate” is thrown around a lot these days. And with a wide range of diets and opinions on which foods are the healthiest, it can be hard to know what a healthy plate truly consists of. While there is no “one size fits all” approach to making a healthy plate, there are some basic principles that will help you navigate your meal with ease. 

Generally speaking, a balanced healthy plate should include the following components:

• Lean protein: such as fish, chicken, beans, nuts, tofu
• Whole grains: such as quinoa, whole grain bread, oats
• Colorful produce: such as spinach, berries, melon, broccoli
• Healthy fats: such as olive oil, nuts, fatty fish, seeds

A healthy diet is made up of a multitude of combinations of foods that fall into these categories. So once you get the hang of understanding what makes a healthy plate, you will be able to mix and match different foods with ease.

RELATED: The Ultimate Guide To Healthy Eating

How to Balance Macronutrients on Your Plate 

Protein, carbohydrates, and fat — the three macronutrients — are all important components of a healthy diet (and thus, a balanced meal).

To know which foods fall under which macro category, use the following list as a guide:

Protein

When selecting protein, opting for lean choices is suggested, such as:

• Lean chicken
• Lean beef
• Beans 
• Nuts
• Cheese
• Fish and seafood
• Tofu
• Soybeans

Fat

The healthiest fats include unsaturated fats that are unrefined, such as:

• Olive oil
• Avocado
• Nuts
• Seeds
• Fatty fish
• Chia seeds

Carbohydrate

The healthiest carbs include fruits and starchy vegetables with a lower glycemic index and fiber-rich whole grains. These include:

• Whole-grain or sprouted bread
• Sweet potatoes and potatoes
• Berries
• Quinoa
• Brown rice
• Bran flakes
• Oats

Bulk Up Your Plate With Micronutrients

In addition to including the three macros on your dish — lean protein, healthy fat, and low glycemic carbs — fill your plate with a large portion of nutrient-dense foods that are rich in vitamins and minerals, such as non-starchy vegetables.

The Occasional Additions

Dairy Foods 

Dairy foods contain important bone-building nutrients like calcium and magnesium. But, not all dairy foods are created equal, and some people are intolerant to dairy products such as milk and cheese. 

If you are dairy-free, consider dairy alternatives like non-dairy milk or plant-based cheese and yogurts. But, if dairy works for you, there are healthy ways to include it in your diet. Our tips? Be mindful of portion size, and stick to high-quality sources such as pasture-raised and organic, when possible. 

Sweet Treats & Desserts

And as for desserts? Think of sweets as a “treat” and incorporate them on special occasions.

With that said, rather than restricting certain foods from your diet, try to find healthy swaps! You’d be surprised how easy (and delicious) healthier dessert alternatives can be. When your cravings strike, give these options a try! 

A Sample Healthy Plate

An example of a balanced and healthy plate contains:

• ½ cup serving of quinoa 
• 4-ounce salmon filet 
• 1 cup of sauteed spinach or kale drizzled with a tsp of extra virgin olive oil

Each food is served in a balanced way, and portion sizes are appropriate. 

Tips to Intuitively Build a Healthy Plate 

When building a healthy plate, intuitive eating principles can come into play to save you the effort of measuring every little thing you are eating to ensure proper portion sizes or counting every macro and calorie. Plus, a research study found that an intuitive eating approach supported a positive shift in food habits. 

Here are some tips for intuitively building a healthy plate:

Know What a Proper Portion Size Looks Like

Eyeballing portion sizes is much more appealing than having to lug around measuring tools and making calculations. Building a healthy plate is not an exact science, and estimating portions is a-ok. As long as your carb portion is around the size of a fist and your protein size is around the size of a deck of cards, you will be in good shape. 

When intuitively portioning your meal, here is a general guide:

• Fill half of your plate with non-starchy veggies or leafy greens
• Portion a quarter of your plate with lean protein
• Use the remaining quarter for complex carbs
• Top your plate with a thumb-sized serving of healthy fats 

RELATED: The 8 Best Foods to Eat That Will Fill You Up

Fill Your Plate With a Variety of Colors

Including a variety of foods is key to a healthy plate. This goes for healthy foods, too. While wholesome foods like carrots are absolutely good for you, having a plate filled with only carrots won’t do you any favors in the long run when focusing on your health. Instead, try to fill your plate with at least 2-3 colors during each meal. By doing this, you are ensuring that you are getting a variety of foods, and therefore, a variety of nutrients. 

RELATED: What Five Servings of Fruits & Vegetables Per Day Actually Looks Like

Make a Mental Checklist For Your Plate and Stick With It

Whenever you are building a plate, bring mindfulness and intuitive eating into the equation. To start, ask yourself if your meal contains lean protein, healthy fats, and quality carbohydrates. If you are missing a macro, fill your gap accordingly. And don’t forget, a balanced plate contains a variety of non-starchy veggies, too!

Building a Healthy Plate For a Healthy Lifestyle

Knowing how to properly build your plate can help support your health goals in an easy and impactful way. Simple steps like ensuring all of the macros are present on your plate and including a variety of colorful produce can help keep you on track. While it may be daunting to think about how to build your healthy plate in the beginning, with time, picking the right foods in the right amount will become second nature. Keep at it, and before you know it, you will be well on your way to enjoying well-balanced meals with ease!

Ready to make healthy eating even easier? Sign up for FitOn PRO and get access to personalized meal plans, including foods you’ll love to eat.

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Let’s be honest, grocery shopping and meal prepping aren’t at the top of all of our list of things we enjoy each week. Many of us want eat healthy, but we may not have a ton of time to shop, cook, and then clean up. Luckily, there are meal subscription companies out there that simplify meal prep, and after looking at quite a few, we found a great all-around solution for FitOn members. Enter HelloFresh! We reached out to HelloFresh to bring their wildly popular meals to FitOn with an exclusive offer (keep reading to snag this offer). 

If you’re interested in simplifying your life with meal prep, we’re sharing five different variables to consider when finding the right meal subscription fit for you and why HelloFresh checks all the boxes. 

Things to Consider When Choosing a Meal Kit Service

#1 Variety 

One big thing to take into consideration is variety — are there enough meal options to keep you interested? For many of us, signing up for a meal subscription is a way to streamline meal planning as well as try new foods! Eating the same old thing night after night can get boring, so choosing a meal subscription that offers a wide variety of food options with many different flavors is important. 

Better yet, if you’re looking to use a meal subscription as a way to eat a more varied diet, then look for an option that also allows you to choose your own meals each week as opposed to them already being pre-selected for you. 

#2 Cost 

Who doesn’t want to cut down on their weekly grocery bill? Luckily, not only can signing up for a meal subscription reduce the amount of time you spend in the kitchen each week, but it may also keep some money in your pocket. The trick is to find a meal subscription that allows you to customize your meal selections based on not only your food preferences but also how often you want to receive your box. This way, you can play around with different meal frequency options if saving money on your groceries is one of the most important factors for you. One of the biggest ways HelloFresh helps you save money is by preventing you from overshopping and wasting food!

#3 Simplicity 

If you’re looking to really simplify your weekly meal prep, a meal subscription that also offers easy-to-follow recipes may be the best option for you. Only you will know how much time you have for cooking each week, and if cooking is something you don’t necessarily enjoy, the complexity of the recipes offered will also be something to consider. 

#4 Flexibility 

Another variable to consider is flexibility. Flexibility is important, especially if you want to be able to choose when your box is delivered and select the number of meals and portions in each box. Choosing a meal subscription kit that also allows you to adjust your box to fit your dietary preference is also something to keep in mind. When it comes to flexibility, you’ll also want to take a look at the cancellation policy or if there is an option for you to pause your subscription service at any time. 

#5 Sourcing & Quality 

Lastly, the sourcing and the quality of the ingredients are two other variables to consider. If this is important to you, you’ll want to understand how the ingredients are sourced, what sourcing practices are used, and the company’s quality standards. The use of fresh seasonal produce can also be something to consider when choosing what meal delivery subscription will work best for you. 

HelloFresh Checks All The Boxes

There are lots of things to consider when selecting the meal subscription that’s going to work best for you. And, in keeping all of the above five meal delivery variables in mind, we recommend HelloFresh. This meal subscription company literally checks all the boxes. 

Looking to add variety to your diet? You can select your weekly meals from a new menu every week. Looking to cut down on your weekly grocery bill? HelloFresh offers meals that are budget-friendly. And since you only get the ingredients you need, you never waste money on overshopping or forgotten leftovers. 

When it comes to flexibility, HelloFresh offers it all. You can choose when your box is delivered, how many meals and portions are in each box, and you can adjust the box to your unique dietary preference, for example, vegetarian, health-conscious, or family meals. You can also feel confident in your meal subscription choice with HelloFresh, as you can pause your subscription service at any time or cancel without facing any hidden charges. 

If the sourcing and the quality of ingredients is something that ranks high on your must-haves when choosing a meal subscription, HelloFresh offers meals that support a healthy lifestyle while keeping quality in mind. They work with trusted, experienced, and sustainable partners to ensure that you receive high-quality, seasonal, and farm-sourced produce in each box. HelloFresh also prides itself on minimizing their carbon footprint, and their meal delivery boxes help cut back on food waste. It’s safe to say that HelloFresh is our meal kit delivery go-to. 

Want to learn more about our personal HelloFresh experience? Check it out here. You’ll learn about the HelloFresh experience from start to finish.

Ready to try HelloFresh for yourself? We’ve partnered with HelloFresh to offer you an exclusive promo! Get access to this offer and get started here. 

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Whether you’re looking to try a new meal subscription kit or you’re a seasoned meal subscription pro, you may have heard about HelloFresh. HelloFresh is known for taking the stress out of mealtime, and they make adding variety to your diet not only easy but flavorful too. 

I got the chance to try HelloFresh, and I’m sharing what I learned from start to finish, including everything you need to know, from the ordering and cooking process to the final dish. Ready to simplify weeknight dinner and reduce your weekly grocery bill? Read on. 

What is HelloFresh & How Does it Work?

HelloFresh is a meal delivery service that takes the hard work out of meal prepping. With HelloFresh, you don’t have to worry about grocery shopping or scouring the internet for your dinner recipes. 

In your weekly box, you’ll receive the recipes of your choice along with step-by-step recipe instructions and fresh, pre-portioned ingredients right to your door. Want to add more variety to your diet? With HelloFresh, you also have the option to have the meals chosen for you based on your preferences. No matter which option you choose, you’ll never have to worry about getting bored with the same old dinners week after week. 

HelloFresh Ordering Process

When it comes to selecting your weekly meals, the process couldn’t be easier. They make it simple to find the recipes that will work best for your dietary and flavor preferences. Simply set your meal plan preferences. From vegetarians to carnivores to calorie-counters, there are meals for almost every unique dietary need. You’ll then be presented with dozens of drool-worthy weekly recipes, all of which are put together by the HelloFresh recipe experts. Yup, it’s really that easy, and I was impressed with the variety of meals offered. 

Another big HelloFresh perk? If you don’t want to receive your meals every single week, you don’t have to. Going away for a week or have leftovers? You can skip that week with just a simple click. No hoops to jump through! 

My HelloFresh Meal Picks

Ok, so the best part of the whole HelloFresh experience — the food! I tested a couple of HelloFresh meals, and yes, they looked exactly like the pictures on the recipe card and packed in the flavor they promised. 

The Hibachi Sweet Soy Bavette Steak & Shrimp came with a delicious spicy special sauce, which was so easy to make and absolutely delicious. And, despite the fact that this turned out to taste and look like an expensive restaurant dish, it only took 45 minutes to make. 

The One-Pan Banh Mi Style Chicken Tacos were also a winner. The veggies were all fresh, and the sriracha mayo sauce offered just the right amount of kick for a taco dish. These only took 5 minutes to prep and 20 minutes to cook. This was an easy weeknight win. 

HelloFresh Cooking Process 

Right out of the box, the process was easy. In each box, you get a detailed recipe card that makes it simple to follow, no matter how much cooking experience you have. Each ingredient is also already perfectly portioned out! You grab your meal bag, pull out the ingredients, and start cooking. Another thing I loved was that the recipe card came with measurements for the exact number of portions I ordered, which made the cooking process extremely easy to follow. 

Another plus? For a more elaborate dish, I was impressed with how minimal the cleanup time was.  

Tips on Getting Started With HelloFresh 

Ready to try HelloFresh for yourself? Here are a few tips and tricks that may help you get the most out of your box. 

If You Want to Add Variety to Your Diet: When selecting your weekly meals from HelloFresh, try something new! There are so many different cuisines to select from as well as some side dishes and desserts. Or, if you don’t know which to go with, you can stick with the recommended meals for you. 

If You Want to Cut Down on Cook Time: Take a look at the cooking time in the bottom right corner of the meal card when selecting your weekly menu items. You can choose the cooking time that works best for your schedule. Some meals only take 20 minutes to make!

Key HelloFresh Takeaways

After trying HelloFresh, I can vouch for the fact that, yes, the meals are just as good as they look! They are also budget-friendly, which may help cut down on that weekly grocery bill and reduce food waste, so that’s a huge win.  

I also really appreciated the fact that HelloFresh caters to a variety of dietary needs, and they use seasonal vegetables and fresh produce, making it easy to add variety to your diet in a really delicious and minimal effort way. 

If you’re ready to try it for yourself, we’ve partnered with HelloFresh to offer you an exclusive promo! Get access to this offer and get started here. 

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The Benefits of Meal Planning

Meal planning is a trend that is not going away any time soon — and for good reason!

Having a plan laid out for what you will eat can arm you to make the best choices, combat “impulse eating,” and may even save you money in the long run. Plus, the simple act of meal planning has been shown to result in people eating more fruit and vegetables and a greater variety of foods overall — always a positive change when people are trying to eat well. 

The Ultimate Guide to Meal Planning: 7 Hacks to Make Meal Planning Easier

It is hard to dispute that meal planning has its benefits for people trying to live a healthier life. But, actually doing the meal planning can appear to be an overwhelming fete to the meal-planning novice. 

To make meal planning more approachable, and dare we say enjoyable, here are seven hacks to make meal planning easier:

Stick With Recipes You Love and Rotate Them

Meal planning doesn’t have to mean coming up with new meals and recipes every single week. Many people have their staple meals that they enjoy eating and cooking. If you know that some tried-and-true meals work for you, plan on sprinkling them into your meal plan to make sure you are still eating food you love. 

Embrace Sauces, Spices, and Herbs to Add Variety to Proteins and Grains

While a piece of grilled chicken breast, brown rice, and steamed veggies are good-for-you choices, they can be quite bland and unexciting. Pre-made healthy sauces, herbs, and spices can take otherwise ho-hum meals to exciting with little effort — plan on leaning on these items to make some delicious and simple meals. 

Double Your Dinner Recipes and Plan on Eating Leftovers For Lunch

Many people don’t have the luxury of having time and space to whip up a gourmet lunch in the middle of a workweek. To save time and effort, plan on doubling some dinner recipes and saving a portion to enjoy at lunchtime the next day. Get creative with how you plan on recycling your dishes. If you enjoyed spaghetti and meatballs one evening, whip up a meatball sub for lunch the next day. Broiled salmon for dinner? Make a salmon salad sandwich for tomorrow’s lunch. The possibilities are endless. 

Categorize Your Grocery List

Never go to the grocery store armed without a grocery list. Once you have your weekly meals planned out, create a list of ingredients that you know you will need. Taking a further step and categorizing your ingredient list will save you a ton of time in the grocery store aisles. Group produce, frozen food, grains, and more with each other to snag what you need in no time.

Prep Your Food as Soon as You Get Them

Before you store your groceries in the pantry and fridge, take an extra step to chop, dice, and wash your food. Having pre-chopped onions and pre-washed grapes ready-to-go in your fridge will save you a ton of time and effort later in the week — making meal prepping easy-breezy. 

Take Time to Learn How Your Meals Should Be Balanced

Experts agree that most people’s plates should have a similar balance of food groups. The USDA’s MyPlate food guide recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. Keeping this guide in mind will help make planning meals a bit easier while ensuring that you are getting the right types of foods into your body. 

Take Time to Write Out Your Meal Plan Every Week, and Keep The Plan in an Easily Accessible Place

Whether your plan is written out on a template you found online, on a chalkboard, or in a planner, being able to view your meal plan will help you mentally plan out your day and not have any surprises. Include snacks and beverages into your meal plan to make sure you have everything you need for your healthy eating days. 

More Meal Planning Inspiration

The Healthiest Foods For The Most Popular Eating Plans

A Registered Dietitian shares her top food choices for five popular eating plans, including plant-based, keto, Whole30, paleo, and the Mediterranean diet.

The Top 10 Recipes to Try if You Just Started a Clean Eating Plan

These recipes make healthy eating easy! 

Make Healthy Eating Easier With Meal Planning 

If you are usually a “play-it-by-ear” eater, taking some time to meal plan can make eating healthier so much easier. Having a plan at your fingertips will help you think about your food unemotionally and will allow you to look at your “big picture” with ease. And after a few weeks, the practice will likely become second-nature and will surely be an enjoyable habit to get into. Bon Appetit!

Ready to see just how easy meal planning can be? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

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Ahead, we’re showing you how healthy eating doesn’t have to be complicated, and that yes, meal planning is totally doable even with the busiest schedule. 

The Top 4 Benefits of Meal Planning

#1 Saves You Time 

There’s no doubt about it — meal planning saves you time. Select your meals for the week and dedicate a few hours one to two days per week to meal prep. The number of hours you’ll save during the busy week will be oh so worth it. 

#2 Saves You Money 

Another one of the biggest benefits of meal planning has to do with money because if we’re being honest, eating healthy can seem expensive, right? All of those fresh fruits and veggies can certainly add up. But, when you meal prep, you may find yourself actually saving more money on your weekly grocery bill. 

Here’s why:

You Can Make The Most of Batch Cooking

When you meal plan, you can select recipes that have similar ingredients to batch cook during the week, meaning less money spent on endless ingredients. 

Less Wasted Food

Meal planning also often leads to far less wasted food since you’ll plan ahead and buy what you need. With meal planning, you can also map out portion sizes on meal prep days, dividing each portion into single-serve meals, which also helps reduce how much food we end up wasting. And, with less wasted food, you’ll keep more money in your pocket. 

Take Advantage of Sales

When you prep your meal plan for the week or even the month, you can also select ingredients that match up to what’s on sale at your local grocery store.

Psst… many grocery stores now have apps that also offer coupons, and coupons are basically like free money. Meal planning plus searching for deals is a recipe for some serious grocery savings. 

Less Takeout

Lastly, when you plan ahead, and you know what you’ll be cooking throughout the week, there’s less of a chance you’ll be grabbing takeout for dinner. This not only saves you money, but it helps make those healthier (but still delicious) food choices so much easier. 

#3 Makes Eating Healthy Easier 

Benefit of meal planning number three — plain and simple, when we plan out our meals for the week, it becomes so much easier to make healthier food choices. It takes the guesswork out of figuring out what’s for breakfast, lunch, and dinner. When we know what we’re going to be eating, we are far more likely to stay on track. 

#4 Meal Planning Makes it Easy to Add Variety to Your Diet 

In addition to meal planning being a great way to help us eat healthier, it’s also a great way to add variety to your diet. Challenge yourself to branch out and try something new once a week. Who knows, you may just find a new favorite recipe. 

Make Meal Planning a Part of Your Wellness Routine 

Meal planning simplifies healthy eating and if you’re ready to reap all the benefits planning your meals for the week has to offer, consider trying FitOn PRO, which simplifies how you meal prep.

No more searching the internet for hours trying to find the most delicious and nourishing recipes. FitOn PRO offers Nutritionist-developed, nourishing recipes, plus customized meal plans, so you can reach your goals faster without counting calories. 

Get started on your meal planning journey and see just how easy and delicious healthy eating can be. 

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Your Step-by-Step Guide on Meal Planning With A Busy Schedule 

Step #1 Pick Your Healthy & Delicious Recipes 

If you thought healthy eating had to be boring, think again! We believe that healthy eating must be delicious, so naturally, step one of meal planning with a busy schedule is to plan healthy and delicious meals that excite you. Look for colorful, balanced dishes that align with your dietary goals and preferences while also considering their simplicity and ease of preparation. Sign up for FitOn PRO and get access to hundreds of healthy recipes that make healthy eating easy and delicious! 

Step #2 Decide How Many Portions You Need to Prep 

Next is to choose how many portions you’ll need to get you through the week. Determine if you should be doubling or tripling your recipes, or even batch cooking. This is where putting pen to paper can come in handy. Simply map out your meals for the week with the ones you selected to see exactly how many portions you’ll need.

Step #3 Prep Some Staples

In addition to your main recipes, be sure to select a handful of staples to prep too. Things like complex carbs, steamed or roasted veggies and cooked protein will come in handy when you need a quick side dish or want to mix and match ingredients to make a healthy meal. 

Here are some great staples to prep on meal prep day. 

Complex Carbs

• Quinoa 
• Brown rice 
• Oats
• Lentils
• Sweet potatoes
• Beans and legumes

Veggies

• Broccoli 
• Cauliflower rice 
• Bell peppers 
• Celery
• Carrots
• Onion

Protein

• Ground turkey or chicken
• Grilled or shredded chicken breast 
• Hard-boiled eggs
• Tuna or salmon salad

Step #4 Pick Your Meal Plan Day 

Next, look at your schedule and decide which day works best for you to meal prep all of those delicious recipes. The trick here is to select a day where you have plenty of extra time, and where you can actually find some enjoyment in it instead of feeling super rushed. This could be during the weekend when you have extra hands at home to help, or during the week if your household is quieter!

Step #5 Double or Triple Your Recipes 

Depending on how many portions you decided you’ll need for each recipe, now it’s time to decide if you’ll want to double or triple each recipe. If you end up making too much, you can always store it in a freezer-safe container, label it, and keep it in the fridge for next week! 

Step #6 Choose The Right Containers 

While it may seem simple, having the right food storage containers can make a big difference when it comes to convenience on your meal prep day. Consider stocking up on plenty of individual serving size containers so that you can quickly grab and go without having to worry about reheating multiple portions in one go. 

Bento style containers also make it really easy to mix and match your prepped food for a healthy on the go meal. 

Step #7 Repurpose Recipes

When it comes to meal planning with a busy schedule, it’s also about finding ways to repurpose some of your already prepped recipes. You can mix and match some prepped ingredients and turn them into a completely different meal with very little prep work. 

Here are some yummy options: 

1. Use prepped ground beef or turkey to make a stir-fry with prepped veggies. 
2. Add prepped veggies to your morning omelets for an added nutritional boost. 
3. Use leftover banana bread to make french toast! 
4. Have leftover cauliflower rice? Turn it into a cauliflower pizza topped with whatever protein and veggies you have prepped. 

RELATED: 22 Genius Ways to Make Healthy Recipes Using Leftover Food Scraps

Step #8 Keep The Base, Add Some Spice 

In addition to repurposing your recipes, if you find yourself getting bored of the staples you’ve prepped throughout the week, try switching up the spices or sauces. 

Turn that prepped quinoa you have on hand into a yummy cinnamon quinoa breakfast bowl or add some herbs and spices to your prepped brown rice and pair it with whatever protein you have prepared. 

RELATED: 8 Simple Homemade Seasoning Mix Blends (Better Than Store-Bought)

Bonus Meal Plan For Busy Schedules Hacks

#1 Rely on One-Pan Meals

Think: veggie-filled sheet pan dinners with your favorite protein, or one-pot pasta dishes that require minimal prep or cooking. These will save you so much cooking and cleanup time!

RELATED: 6 Mediterranean-Style One-Pan Dinners That Will Save You Time & Stress

#2 Make Meal Prep Day Something You Look Forward To

Turn on the music, invite a friend to join, or watch your favorite show with a green juice in hand! Adding in something you enjoy doing along with meal prepping will make it way less daunting. 

#3 Prep Your Snacks Too

Consider having your snacks prepped for the week too. This will help prevent mindless eating, and ensure you’re reaching for nutritious options free from sneaky ingredients. Reusable snack bags make it super easy to have your snacks ready to go for the busy week. 

Some easy-prep great snack options include:

• Pre-portioned berries and nuts
• Healthy trail mix full of nuts, seeds, and superfoods
• Carrots, celery sticks, and sliced cucumber with hummus 
• Apple with a side of almond butter 
• Energy balls made with your favorite flavors
• Chia seed pudding
• Unsweetened Greek yogurt with mixed berries and a drizzle of raw honey

#4 Try FitOn PRO 

With FitOn PRO, you’ll get access to hundreds of recipes and personalized meal plans, so you can save yourself some time while also knowing that you’re nourishing your body with recipes that are both healthy and delicious.

Busy Schedule? Try Meal Prepping Once All Week 

With this guide and these quick and simple steps, you can meal prep once all week, have healthy and delicious foods to grab on the go, and nourish your body. Here’s to simplifying meal prepping and healthy eating. 

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Hold tight because we’re sharing ten ways to add food variety to your diet that will actually help support a healthy diet. 

Get ready to learn all the info you need to make sure you’re munching on something yummy and healthy every time you sit down to eat. 

10 Food Variety Hacks That Will Help You Stay on Track With Your Healthy Eating Goals 

#1 Spice Things up 

Variety is truly the spice of life, and it can keep a healthy diet exciting (and delicious). To add food variety to your meals, try spicing things up with flavors you may not normally go for. 

Adding new spices to your go-to recipes is a great way to enjoy something a bit different than you usually would. 

Here are some great ways to get creative with herbs and spices: 

• Like spicy food? Try using chili powder or cayenne pepper in tacos or even burgers! 
• Make homemade sweet potato fries with a sprinkle of ground cinnamon. 
• Ditch the store-bought salad dressings and try making your own using olive oil, apple cider vinegar, and fresh herbs and spices like rosemary, thyme, and oregano. 
• For a cheesy flavor without the cheese, try sprinkling nutritional yeast over pasta dishes and even salad — not only does it taste good, but it’s a great source of protein and b vitamins. 

#2 Add More Color to Your Dish

We all know the importance of eating our fruits and veggies, but adding more color to your dish is also a great way to add food variety to your diet. 

If your plate tend to look pretty blah when it comes to color, spruce things up a bit with colorful fruits and veggies you wouldn’t normally reach for. 

We’re talking:

• Bell peppers
• Cucumber
• Celery 
• Beets
• Broccoli 
• Berries 
• Grapefruit 
• Pomegranate 
• Cherries 

#3 Get Creative With Leftovers

Leftovers are the bomb when it comes to saving you cook and clean up time in the kitchen. But, they can also be ah-mazing for adding food variety to a healthy diet. 

Here are three ways to use leftovers and boost the variety and flavors in your diet. 

• Have leftover banana bread? Try making a healthier french toast and serve with fresh berries. 
• Leftover ground beef? Try making beef tacos with some taco seasoning, salsa, and guacamole. 
• Make a “kitchen sink” meal using any leftover protein (like chicken or beef), leftover veggies, and healthy carbs like quinoa served over a bowl of lettuce and drizzle with olive or avocado oil and balsamic vinegar (yum!) 

#4 Try Something You’ve Never Had Before

Be brave and try a cuisine you have never had before — never had Indian food? Branch out and try some chana or tikka masala! You may just find your new fav dish when you experiment with new foods that are packed full of flavor. 

You can also try a healthier option for foods you tend to gravitate towards — love Asian stir fry’s? Try making your own and swapping out the soy sauce for coconut aminos and adding more broccoli. You’ll be boosting the nutritional value and adding food variety at the same time #healthycookingwin. 

#5 Mix & Match Plant and Animal Protein 

Add some food variety to your meals by mixing and matching plant and animal protein because who says you can’t have both in one meal?

Here are some yummy ways to pack in both:

• Make a homemade meat sauce with both lentils and ground beef. 
• Add black beans to turkey tacos. 
• Add hemp, flax, or chia seeds to a smoothie with one cup of full-fat unsweetened Greek yogurt. 
• Add beans to your morning omelet. 

#6 Try New Nuts & Seeds

Nuts and seeds make a great addition to a healthy diet, and if you don’t normally enjoy them, you can add some major food variety here. 

They are great sources of plant-based protein and healthy fats. Plus, walnuts, hemp, flax, and chia seeds also pack in some omega-3 fatty acids. 

Try adding some food variety to your dishes by adding a sprinkle of nuts and seeds to some of these meal ideas:

• Sesame or pumpkin seeds sprinkled over salad.
• Chopped walnuts or pecans over oatmeal. 
• Make pesto using pine nuts. 
• Make homemade trail mix using your favorite mix of nuts and seed and some shredded unsweetened coconut and raw cacao nibs. 

#7 Use Dairy-Free Alternatives to Your Advantage 

If you’ve been trying to cut back on the amount of dairy in your diet, we’re about to share some hacks that will make this much easier. 

Turns out, dairy-free swaps are actually pretty darn tasty. Plus, many of them are nutritionally-packed, giving us another reason to add some food variety to our diet with these healthy swaps. 

Here are some of our fav dairy-free ways to mix things up a bit: 

• Full-fat unsweetened coconut milk vs. coffee creamer. 
• Nutritional yeast vs. parmesan cheese. 
• Cashew milk vs. cow’s milk.
• Banana nice cream vs. dairy-based ice cream. 
• Kite Hill’s almond-based cream cheese vs. regular cream cheese. 

#8 Make The Most of Farmers Market Season 

Now that warmer weather is here, it’s officially farmers market season (yay!)  If you have a local farmers market near you, take advantage of the in-season fruits and veggies and the lower prices that often come with shopping local. 

You’ll be supporting local farms, and you may be inspired to add some food variety to your diet when you see just how delicious local produce is.

#9 Switch Up The Standard Lunch Sandwich 

If you find yourself resorting to the same old lunch sandwich each day, try adding in some food variety by mixing up your sandwich bread a bit. 

Here are some creative ways to get fancy with your lunchtime sandwich:

• Use lettuce leaves to make a lower-carb wrap. 
• Try gluten-free pita wraps. 
• Make a healthy flatbread with gluten-free flatbread, sliced turkey breast, hummus, and sliced avocado. 

#10 Challenge Yourself to Try One New Healthy Food Per Week

Up for a challenge? We got you. Try enjoying one new (healthy) food per week. You can try mixing a new veggie into your dinner recipe, or blending a fruit you may have never tried before into a smoothie. 

Or, it can be as simple as trying a new seasoning to marinate your chicken with. Just get out there and be brave! Trying new healthy things is a surefire way to add some food variety to your diet. 

Keep Your Healthy Diet Exciting

Eating the same old thing every single day can get boring and can make us crave variety. So, let’s go about food variety the healthy way by adding all sorts of nutritional goodness to our diet — it will make healthy eating exciting and totally delicious!

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So, if you thought that meal tracking was a thing of the past, think again. Meal tracking is still one of the ultimate weight loss hacks you can have in your arsenal of healthy living tricks. In fact, a study found that keeping a food diary could actually double your weight loss success! 

With this being such an important weight loss hack, we’re breaking down exactly why logging your meals can serve as a valuable tool, and how it may just make all the difference in the food choices you make. 

Why Meal Tracking is Important & How it Affects Your Food Choices 

Meal tracking is important for a few reasons. For one, it’s a physical way of actually showing you what you eat on a day to day basis. This is huge for all of us ladies who struggle with mindless eating. But, when we actually take the time to log every bite we put into our mouths, we become that much more aware of our food choices and how it may just be impacting our health. 

On that same note, meal tracking is also an ah-mazing way to help you keep your portions in check. Have the rule that if you take even just one bite, you have to log it. If you know you have to log the food you are about to eat, you may be way less likely to overindulge. After all, we all want to look back at our food log for the day and feel accomplished, right? 

It becomes a bit of a self-challenge (in a good way!) And don’t worry—food tracking doesn’t have to be forever, but it certainly helps give us that little kick in the booty we all need when first starting a new healthy eating journey. 

And, while we’re talking about healthy eating habits, let’s talk about the fact that meal tracking can most def help keep us on track. 

By simply logging everything you eat, you can reflect back on what’s working and what’s not. You can make tweaks to your food intake, which suddenly becomes 10 times easier when you have all of your meals for the day logged right in front of you. 

The Best Ways to Track Your Food 

Ok, so we know that meal tracking is pretty much one of the best-kept secrets when it comes to weight loss, but how do you do it? 

Here are three really easy ways to make sure you are logging each bite you take. 

#1 Food Journaling 

Grab a journal that’s strictly dedicated to meal tracking and keep it in your bag everywhere you go. Write out everything you eat and drink from the time you get up to the time you go to bed. At the end of the day, you can simply look back at your daily log and reflect on what meal choices are supporting your weight loss goals, and which may need to be tweaked a bit. 

Food journaling is great because it doesn’t require you to be tech-savvy. Just pull out your journal and log! 

#2 Food Tracking Apps 

As we enter 2020, the world really is becoming more and more digital before our eyes. Food tracking apps may make a great complement to your current FitOn workout routine. Just log into your app and log your food intake every time you sit down to eat. 

This is definitely the preferred way for millennials or anyone who would rather have everything they need in their phones. 

Some great food tracking apps we love include Lose it!, Fat Secret, and Cron-o-Meter. 

#3 When in a Pinch, Just Use Pen & Paper 

And, when all else fails, just use pen and paper (or your notes section in your phone). Don’t let not having your app open and handy or not having your food journal with you be the reason you forget to log a meal. 

Grab a piece of paper, post-it note, or even a napkin, and just jot down what you ate. You can always transfer it to your preferred meal tracking log later! 

Make Meal Tracking Your Weight Loss Secret Weapon

Do away with the idea that meal tracking is a thing of the past. It’s actually one of those weight loss secret weapons we all could benefit from. Oh, and if you aren’t trying to lose weight, it’s still an awesome way to clean up your food choices. 

So, give it a try. It may just become that hack you needed to get you to your goal crushing potential. 

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You in? Let’s get sugar detoxing. 

Five-Day Sugar Detox

Day #1: Sip on Lemon Water

On Day one of the five-day sugar detox, start with one of the easiest things you can do….sip on some lemon water! Hydrating is key to moving toxins out of your body, and when you’re stuck in a sugar coma, it’s one of the best things to do to help clear all that sugar out. All you have to do is start your day with a tall 12-ounce glass of water with some freshly squeezed lemon juice. Drink that first thing, even before your morning cup of joe. The lemon will help alkalinize your body and get your body’s natural detox juices flowing. 

Heads up-our bodies detox on their own. But, sometimes we can use a little extra boost. By hydrating, and adding some lemon to your water, you can help give your body that extra push it needs to start flushing out all the sugary junk. 

Day #2: Start Your Day With a Detox Smoothie  

On day two of your five-day sugar detox, keep up with your tall glass of lemon water first thing in the AM but amp things up a bit. After you drink your morning glass of water, blend up a detox smoothie to really help flush out all the gunk. 

Blend up some berries, dark leafy greens, hemp seeds, and some collagen peptides. Use unsweetened almond or coconut milk as your base for the ultimate detox goddess smoothie. The berries will add a boost of antioxidants to help fight off inflammation, and the dark leafy greens (think kale, spinach, and collard greens) will pack in lots of vitamins, minerals, and fiber to help move toxins out of your body (yes, please!) 

Day #3: Enjoy A Detox Salad

Next up is tossing together a detox salad. You are now on day three, so carry on with the detox tips from the previous two days. Hydrate with your lemon water in the morning, nourish your body with a detox smoothie for breakfast, and for lunch, enjoy a detox salad. 

Try tossing together some arugula, spinach, and romaine lettuce. Add some sliced red onion, cherry tomatoes, and sliced avocado. Drizzle with some olive oil and raw apple cider vinegar. Viola, you now have the perfect recipe for an alkalinizing and detox-boosting salad to help supercharge your five-day sugar detox.

Day #4: Try Cilantro 

Welcome to day four of your five-day sugar detox! After three full days of adding plenty of detox-boosting foods to your diet, you may be starting to clear some of that sugar fog. So, keep things going by adding some cilantro to your morning smoothie or detox salad. Cilantro is a detox superstar. It’s the bomb for cleansing toxins from the body. So, add a handful of fresh cilantro to one of your meals today to give your body a little more of a detox boost. 

Day #5: Move Your Body 

Yay, you have made it to the last day of the five-day sugar detox. Today, continue with your detox water, detox smoothie, salad, and adding cilantro to one of your meals. Today, add some movement into your day, as well. Physical activity is such a great way to help move toxins out of your body. And no, it’s not all about sweat. While working up a good sweat may also help you clear out some gunk, even just gentle movement like a yoga practice can be beneficial. The simple act of deep breathing has been found to help nourish our cells and promote circulation. With better circulation comes better health, and may help stimulate detox. So, even if you don’t go super hard on your workout today, strive to do some yoga or go for a brisk walk. 

You can even check out a yoga flow workout with FitOn trainer Sydney Benner or a power flow practice with Vytas to get the blood flowing and the body moving. 

Clear That Post Sugar Haze 

If you’re still feeling that sugar haze, it’s time for a sugar detox. For a gentle and natural way to detox your body, try this five-day sugar detox. Chances are, by day five, that sugar fog will be lifted, and your body will feel more energized.

Oh, and keep these tips in mind if you find yourself recovering from the sugar overload as well. With a little detox tune-up, it’s easy to bounce back from overdoing the sugar a little more than we may like to admit.

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