In the spirit of the upcoming holidays, I wanted to give out a 7-Day Meal Plan & Recipe Book as a gift.
It’s a simple meal plan to help you eat better on a budget.
I know it’s not always easy to buy the healthier food options as prices go up, but this program will help you with healthy eating options that don’t have to break the bank!
Eating healthy doesn’t need to be expensive, but it does require a bit of planning at times. This plan was created to include a minimal number of ingredients to keep food costs down and uses leftovers so no food goes to waste.
This program was also created with four key considerations:
This meal plan provides up to 40 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber found in oats, apples, and cruciferous vegetables is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.
Daily fat is under 30% of total calories in this program.
It comes from whole food sources and plant-based oils. Unsaturated fats provide cardiovascular benefits and improve immune function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.
This meal plan contains vitamin A sources like eggs and broccoli and incorporates vitamin E through healthy oils, nuts, and seeds. These foods are paired with healthy fats to increase absorption.
You can find zinc sources in this meal plan from whole grains, legumes, nuts, seeds, and meat. This plan provides up to 80 mcg of selenium daily by incorporating sardines, eggs, beef, and oats. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like berries, rapini, and potatoes.
Visit the 7-Day Affordable Meal Plan download page, enter your email, and it’s yours!
Need more help with your nutrition?
Check out my nutrition coaching program to fast-track your transformation with my macro & meal plan coaching or the Military Performance Training program.
– Coach Beau