Healthy Meal Plan Ideas

When I started Sand Kitchen, I knew I wanted to share good, healthy recipes, especially recipes that are an updated and more nutritious version of traditional Bahraini and Iraqi cuisine. However, I have also stressed from the start that I am not a nutritionist or a dietician, and as a result, cannot offer nutritional information.

Here, I want to share two week-long meal plans — one veggie/vegan, one not, to help with meal prep and how to jumpstart if you’re someone who hasn’t done it before!

Almost all include links to recipes on Sand Kitchen. Those that don’t are self-explanatory, or I haven’t made a recipe yet. Please click the links to see the recipes, and check out my Recipe Index for all my recipes.

Any questions, please leave them below! 

Some general tips:

  • Dedicate an afternoon on Saturday or Sunday (depending on which part of the world you’re in) to doing meal prep. I usually estimate it’ll take 2-3 hours.
  • A slightly obvious one: check your pantry to see what you have. You could find that you’ve got things to use up and can make meals with it.
  • Make 2-3 meals to last the main meals, and prep certain things to help with breakfast and snacks.
  • Don’t be discouraged, the first few attempts will take longer than you expect, but you will shave down your time
  • Divide up your meals when you cook them, so that during the week it’s as simple as grabbing it out the fridge
  • For green smoothies: cut and freeze your bananas for creamier smoothies, and to ensure you always have those ingredients on hand

Meal Plan 1 (Non-Veggie)

Museli_03 copyThaiCurry_18meatballs_08kalesalad

Breakfast

Lunch

Dinner

Snacks

  • Energy Balls
  • Dried Fruit (I prefer dates, raisins and mango)
  • Nuts
  • Veg (carrot, celery, peppers) with Hummus
  • Boiled Eggs

An example of what a week’s food can look like:

Screen Shot 2018-01-19 at 16.55.13

Meal Plan 2 (Veggie/Vegan)

PineapplePear_1BeetQuinoa_013YESBOWL_04StuffedSP-3 copy

Breakfast

Lunch

Dinner

Snacks

  • Energy Balls
  • Dried Fruit (I prefer dates, raisins and mango)
  • Nuts
  • Veg (carrot, celery, peppers) with Hummus

An example of what a week’s food can look like:

Screen Shot 2018-01-19 at 16.57.38

There you have it! I hope this has been helpful, and please feel free to ask any questions below.

As always, bilafiya
(well wishes and wellbeing)

Leave a Reply