Your Super Fast, Superfood Meal Plan

mealplanning_blog

Meal planning—it sounds tedious, right? Like something the mom on a TV sitcom would complain about? But the truth is, jotting down a few dinner ideas and doing one big shop at the start of the week makes every day easier. It saves you time, effort, and money, and helps you crush your healthy-eating goals. Plus, it fights dinner indecision and fatigue—are you familiar with the conversation, “I don’t know, what do you feel like eating?” No good choices ever came from that.

Here’s everything you need to know to create a super fast and healthy meal plan, with specific recipe suggestions to get you scribbling.

Meal Planning Made Easy

Meal planning doesn’t have to be hard. Start with three easy steps.

1. Jot down a few favorite dinners. If you’re drawing a blank, don’t overthink it! What are your favorite go-to dinners? Stir-fry it is. What do you always end up ordering for takeout? Replace it with homemade burgers or tacos. What sounds really fresh and awesome? How about a protein-packed salad? Ask your partner or roommates what they like to eat, before they’re tired and hungry. Sometimes a template gets you in the rhythm, like Meatless Mondays or Taco Tuesdays. But no matter where you find inspiration, three or four dinners will probably do it—be realistic about how many nights you’re actually going to cook, and bank on at least one leftovers night. 

2. Grab recipes, if you need them. If you can sear a piece of salmon to perfection, you might already know what you need (coho plus quinoa plus kale, check!). But if you’re still building confidence in the kitchen, flip through a few recipes. Cookbooks, magazines, recipe sites, and blogs have lots of inspiration. Keep it quick and easy, scanning for 5 to 8 ingredients, and instructions that sound do-able.

3. Write out your grocery list. Using those recipes or a mental checklist, sketch out the full list of the ingredients you’ll need. Once dinners are covered, this is also your opportunity to grab breakfast items, building blocks for sandwiches or salads, and extra fruit and veggies for snacks.

Starring Superfoods

Easy-peasy so far, right? That’s really all it takes to throw together a plan. But if you also want to make it healthy, there are just a couple more things to keep in mind. Go for balance and variety at every meal, by mixing up your choices of lean protein, whole grains, colorful fruits and veggies, and healthy fats. And hit those superfoods! If you work in salmon, beans, quinoa, oats, kale, sweet potatoes, blueberries, yogurt, avocados, and almonds, you’ll significantly pump up the nutrients on your plate.

Ready, set, sharpen those pencils: Here’s how to break it down with a few favorite recipes from Fitbit. There’s even a grocery list organized by aisle, to make it extra easy for you.

Your Superfood Meal Plan

Monday: Veggie burgers with sweet potato & quinoa
Tuesday: Salmon tacos with mango, avocado & coconut
Wednesday: Red curry bowls with chicken & veggies
Thursday: Zucchini noodles with pesto & grilled shrimp
Friday: Leftovers!

Your Super Fast Shopping List

Sweet potato
Sprouts
Red bell pepper
Cauliflower
Broccoli
Carrots (2 large)
Frozen peas
Zucchini (6)

Red onion
Green onions
Jalapeño chile
Fresh ginger
Fresh lemongrass
Kaffir lime leaves
Fresh cilantro
Fresh basil
Fresh mint

Lemon
Limes (5)
Mango
Avocados (2)

Sour cream
Eggs
Salmon (1 lb/500 g)
Chicken breasts (3)
Frozen shrimp (1 lb/500 g)

Whole-wheat burger buns
Small corn tortillas
Quinoa
Brown rice

Black beans (1 can/15 oz/470 g)
Lite coconut milk (2 cans/15 fl oz/465 ml each)
Red curry paste

Coconut flakes
Almonds

This list assumes that you have a few staples at home already. Before you shop, check your cupboards and make sure you’re stocked up on extra-virgin olive oil, soy sauce, salt, pepper, ground cumin, ground chile, yellow onions, and garlic.

27 Comments   Join the Conversation

27 CommentsLeave a comment

  • Love this but don’t/can’t use the nutrician information on the Fitbit as all of our food measurements are in metric. i.e. joules not callories. 1 joule = 0.23900574 calorie. To hard to work out. When are the guru’s at Fitbit going to add this conversion? Tried the community but get no reply. Thanks.

  • Meal Planning Made Easy… You started loosing me at, “Jot down a few favourite dinners”, i.e. make a list… no that’s not going to work – effort… You definitely lost me at, “Grab recipes”, “flip through a few recipes, cookbooks, magazines, recipe sites”. Too much effort. If I was prepared to do this I would already think meal planning was easy. People are busy… Meal Planning Made Easy… Show me a list where I can select things I like, e.g. chips, and cross off things I hate, e.g. fish. Then give me a short list e.g. three healthy meals options based on my criteria. I pick the one I like today. Then give me the recipe and the shopping list, which I can enter into my online grocery shopping cart. Now that’s getting closer to the “Meal Planning Made Easy”. Then I can focus what little time, energy, motivation I have into getting myself moving.

    • Oh dear, all that effort in this comment could have been your ‘list’. Seriously though, I do sympathise with you, but you may have to realise that you also need to take a little responsibility for your own diet. These ideas are published to get you on the right path, and are easy to be adjusted to your likes and lifestyle. Sometimes it is a matter of getting different routine, which is then not as complicated as it now seems.
      In our family lists don’t work on paper, they get lost etc, but we write it on the fridge and suddenly there is input from everyone. Also easy wight he shopping, take photo and off you go.

    • The effort of writing the foods down is actually what teaches you. You start to train your mind to make nourishing food choices. Check lists for shopping are helpful too.

  • Gday Becky, great to see you recommendation for the superfood meal plan. However I would like to make some suggestions: Pls never recommend lite products (like the coconut milk) the full fat one is always better as the human body needs fats for many processes. pls check the internet on the effect of coconut oil. Also for chicken breast – pls replace with chicken meat (or even chicken legs etc) I am very happy to see eggs on your list – a real superfood. Also beef and pork are needed but like all: everyting in moderation and variation. Again a great recommendation. Antonius

  • thank you – I’m trying to get inspired and get on track. thanks for your tips and i am looking forward to putting them into practice.

  • Hi , most recipes are for 2 or 4 plus , which is an issue , personally i find myself buying for recipes and ending up with a lot of food in my larder which goes to waste simply because i am looking for variety

    • I hear your pain as I cook for one, but you could always freeze the extra for a good meal on another day when you don’t have time to cook from the beginning. Most things can be frozen at some stage of preparation so you don’t need to throw the excess out. Or try halving the original recipe quantities but no need to be perfectionist about it particularly with flavours (herbs, spices etc) near enough is good enough most of the time.

  • This superfood menu looks great, however l am allergic to seafood and can’t eat any fish, so what could l substitute the fish in this menu for? Thanks Susanna Greipl

  • Hi… I am from southern part of India… can you suggest some regular food based on south Indian diet please ?…. there are lot of people down here who use Fitbit extensively

    • Hi Shyaam. We don’t have the proper expertise to recommend further advice on this topic. We recommend contacting your local medical physician or professional dietician for expert advice. Should you have any support related questions, please feel free to let us know.

  • I just won’t buy half these ingredients. Not used to cooking that way all the time, and if you get tired of these recipes, then a lot of the ingredients go to waste. I wish the recipes featured in email link that was sent to me were with fewer and more common ingredients. Have you priced lemon grass stalks?! :-). I want something healthy, simplified and quick. I have red chili paste and numerous other not so common items, but I find I don’t use them in a regular basis. If I could use them in quick, simple and healthy recipes, maybe I would be able to change my old ways of cooking.

  • I am 60 years old plus , you look like 12. My husband always does the cooking. I try! I do exercise Monday and Friday and line dancing Tuesday and Thursday and do walking on other days. My twin is about 60 lbs lighter. How can I get my metabolism is get working.

  • Any thoughts on a ketogenic diet? Supposed to have many benefits. One I am particularly interested is healthy brain food My Dad had Alzheimer’s and. Ow my brother suffers from dementia. Also want to lose a few pounds. Thanks! Ginny

  • I have a sample grocery list that is organized according to the arrangement of the isles at my favorite grocery store. It helps me to have a copy of the list in the car at all times. When I keep a clear plastic cover on the sample grocery list, I can reuse it over and over.

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