Now that we have established how to divide food in 4 simple categories (if you missed the article you can read it here), it’s time to end the theory and put this into practice. Here is what a Healthyvore balanced meal plan looks like:

Breakfast and Snacks:

Combine: 1 serving of each: produce, whole grain, low fat protein OR whole foods fat.

Lunch and Dinner:

Combine: 2 servings produce, 1 serving whole grain, 1 serving low fat protein OR whole foods fat.

This is what I consider 1 serving:

Produce:
1 cup fresh or frozen vegetables
1 piece of fruit (for big fruits such as apples, peaches, oranges, bananas, pears, plums, etc)
1 cup fresh or frozen fruits (for smaller fruits such as grapes, berries, cherries, etc)

Whole Grains:
1 slice of whole wheat bread
½ whole wheat pita
½ cup cooked brown rice, whole wheat pasta, couscous or quinoa
½ cup cooked oats

Protein:
1 cup 1% or 2% milk
½ cup plain low-fat yogurt (preferably organic)
½ cup low-fat cottage cheese or ricotta cheese
2 Tablespoons low fat cream cheese
1 inch cube reduced fat Feta cheese
30 g fresh Mozzarella cheese
1 slice (30 g) or ¼ cup shredded reduced fat cheddar cheese
½ cup cooked beans, chickpeas or lentils
2 tablespoons all natural hummus
1 whole egg (watch the cholesterol!)
2 egg whites
3 ounces chicken, turkey, or fish (easy way to measure: fish – the size of your hand, thin cut poultry – the size of your palm)

Whole Food Fat:
1 Tablespoon olive or sunflower oil
10 olives
¼ medium avocado
2 Tablespoons raw nuts
1 Tablespoon raw almond butter (just nuts, no sugar or chemicals added)

And now, here is the shopping list!

PRODUCE: 

As you will see, there are plenty other fruits and vegetables available, but these are the ones I use most often.

Vegetables:
(always fresh except spinach)

Asparagus
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green Beans
Kale
Lettuce (typically romaine or curly)
Mushrooms
Onions
Peppers (all types)
Potatoes
Radishes
Scallions
Spinach (sometimes frozen)
Sweet Potato
Tomatoes
Zucchini
 
Fruits:
(fresh or frozen)

Apples (all types but most often Granny Smith and Gala)
Apricots (when in season)
Bananas
Blueberries
Cantaloupe
Cherries (when in season)
Cranberries
Grapefruit
Grapes (red or green)
Mangos
Oranges
Peaches (when in season)
Pears
Pineapple (when in season, or frozen)
Plums
Raspberries
Strawberries
Tangerines
Watermelon (when in season)

WHOLE GRAINS:

Brown Rice
Old Fashioned Oats
Quinoa
Polenta
Whole Grain Pasta
Whole Wheat Bread
Whole Wheat Pita

PROTEIN:

Beans
Chicken breast
Chickpeas
Eggs/Egg Whites
Lentils
Low-fat cottage or ricotta cheese
Low-fat milk
Low-fat yogurt
Reduced fat cheddar and Feta cheese
Sardines
Tilapia
Tofu (rarely)
Trout
Turkey

WHOLE FOOD FAT:

Almonds
Avocado
Cashews
Cocoa (raw)
Coconut flakes
Dark Chocolate (75% or above)
Flax seeds
Hazelnuts
Olives
Olive oil
Pecans
Pumpkin seeds
Sesame seeds
Sesame paste (Tahini)
Sunflower Seeds
Walnuts

What are your favorite fruits and vegetables? Share your thoughts and comments below: