How do I make a healthy meal plan by myself?

When you get injury from bodybuilding, it can be devesrating & lower you’re motivation. I hurt my back awhile back when in completion, I was doing heavy t-bar row’s. I just didn’t quite quit but I kinda stumbled on wether it is worth pushing past bounderies. I kept going anyway until I got responsibilities in acting/artist musicology & other door’s opened. I permanently kept to my dream’s & now I am full-time. I know my body & I know how much I can push to achieve success. My body fluctuate’s & goes from really muscly to kinda soft and toned muscle. I love body-building i’d never stop but sometime’s it is good to shock the body while pauseing/reflecting & growing after adapting.

1-Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Also, limit added sugars, saturated fat, and sodium. 2-A healthy eating plan also will lower your risk for heart disease and other health conditions. A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Limits saturated and trans fats, sodium, and added sugars

I eat healthier than my family does. I make one “pot meal” (like a quinoa salad) each week and use that for my lunches at work. E

I take time to do research and print out a meal plan every weekend on Saturday then I make a grocery list, but groceries and prepare my meals on Sunday for the next week

Because I am not living alone and I am the only one who wants to eat healthier food (at least right now because my mum’s health is poor ): ), I decided to tell my family about what I am going to do. And then they supported me, never comment anything if I eat less rice (Rice is every meal must have in my place).

Start thinking about which food you really like . Is there a way to make them a little more healthy? Buy fruits for your snacks 2 will help you to get those vitamins. Salmon, eggs, falaffes are quick and great food with a salad mix and low-fat dressings

Hi, after discussing this with a nutritionist and searching and experimenting, I got to following rules: 1. Eat every 3 hours. Wait longer and body starts panicking and maybe store fat. 2. Drink a lot of water, mainly in the morning. 3. Eat proteins - 1 gram for 1 kilo of your weight. 1/3 for breakfast, 1/3 for lunch, 1/3 for dinner. This is supper important. 4. One fruit between meals. 5. 3/4 of kilo of vegetables in a day - any in any form, with each meal. 6. Stop eating sugar! If you keep this plan, you won’t even want any. Good luck!

I follow people that makes healthy recipes and scientific recommendations on Instagram and get inspiration there.. would recommend to look what your lifestyle and your eating habits and check the people that has the same taste.

I do some research online for proper caloric and macro intake. Then I use an app to create meal plans that fit the requirements.

It’s quite easy. Just focus on the "food pyramid" and act accordingly: the bottom, or the most common ingredient must be cereals, followed by vegetables and then proteins. Don’t be afraid of carbs: about 80-100g of rice or pasta, with vegetables and low-fat toppings, are just great. Also, think about versatile dishes that can be cooked in batch and adapted to various recipes. An example: stewed aubergines in tomato sauce! They are great as a standalone dish, but also as a sauce for pasta. Just add a tablespoon of parmigiano and you’ll get a perfect and healthy lunch.