RESOURCES FOR HEALTHY HABITS
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      Minimal Prep Foods For the Balanced Plate Framework

      The Balanced Plate Framework:

      The balanced plate framework is a simple guide for creating nutritious, well-rounded meals. It divides your plate into portions to balance macronutrients and essential food groups. To simplify it, here’s a list of easy-to-prepare foods that will help take the guesswork out of it!

       

      A typical structure looks like this:

      1⁄4 plate protein (~3-5 oz or ~1 palm-sized serving)

      1⁄4 plate carbohydrates (~1⁄2 to 1 cup cooked carbohydrates)

      1⁄2 plate produce (~1-2 cups vegetables and/or fruits)

       

      The balanced plate framework is easiest to follow at larger meals such as lunch and dinner. For smaller meals such as breakfast or snacks, prioritizing protein and one category (either produce or carbohydrates) may be easiest. We encourage you to do what’s best for you!

       

      Minimal Prep Proteins

       

      Poultry & eggs

      • Rotisserie chicken
      • Pre-cooked grilled chicken breast (fresh or frozen)
      • Pre-cooked hard-boiled eggs
      • Deli turkey/chicken
      • Pre-cooked chicken or turkey meatballs
      • Chicken/turkey sausage
      • Frozen turkey burgers

       

      Meat, lamb, & pork

      • Frozen meatballs (beef, lamb, etc.)
      • Beef jerky
      • Ready-to-heat/eat pulled pork

       

      Fish

      • Tuna packets/cans
      • Canned salmon and sardines
      • Smoked salmon
      • Pre-cooked shrimp
      • Frozen baked fish filets (ex: tilapia, cod)

       

      Dairy

      • Low-fat Greek yogurt
      • Low-fat cottage cheese
      • Cheese sticks, cheese squares, and Babybel cheese
      • Premade protein shakes (Fairlife, Premiere, etc.)
      • Whey protein powder (Naked Whey, Legion, etc.)

       

      Vegan/vegetarian

      • Pre-packaged shelled edamame
      • Pre-cooked tofu cubes/slices
      • Pre-cooked lentils
      • Canned chickpeas
      • Premade protein shakes (OWYN, Orgain, etc.)
      • Frozen/pre-cooked quinoa
      • Vegan/vegetarian protein powder (Orgain, Garden of Life, etc.)
      • Peanut butter powder

      Minimal Prep Carbohydrates

      • Frozen/minute rice
      • Frozen/minute quinoa
      • Microwaved baked potato or sweet potato (microwave on high for ~5 minutes)
      • Pre-cooked lentils
      • Canned chickpeas/beans
      • Whole grain toast/English muffins
      • Whole grain crackers (Triscuits, etc.)
      • Frozen/canned corn
      • Frozen potatoes/sweet potatoes
      • Oats (cook in microwave or make quickly in overnight oats)
      • Fresh/frozen fruit

      Minimal Prep Vegetables

      • Salad kits
      • Pre-washed salad greens (baby greens, arugula, spinach, etc.)
      • Vegetable trays
      • Fresh, prepped vegetables (washed/chopped broccoli, cauliflower, etc.)
      • Frozen vegetables (broccoli, cauliflower, cauliflower rice, stir fry blends, kale, etc.)
      • Canned vegetables
      • Baby carrots
      • Cherry tomatoes
      • Baby cucumbers/cucumber slices
      • Bell pepper strips
      • Snap peas
      • Celery sticks
      • Apples

      Minimal Prep Fruit

      • Oranges
      • Clemantines
      • Pears
      • Peaches
      • Berries
      • Bananas
      • Cherries
      • Frozen fruit (berries, cherries, peaches, etc.)

      Quick Meal Examples

       

      Breakfasts (focused on protein & produce or carbs):

      • Homemade smoothie (1 scoop protein powder + 1 cup frozen fruit + 1 small banana + 1
      • cup frozen spinach + 1 cup milk of choice + 1 Tbs. peanut butter powder)
      • Hard-boiled eggs + whole grain toast + side of fruit
      • Premade protein shake + side of fruit

      Lunches (using the balanced plate framework):

      • Rotisserie chicken + salad kit + chickpeas or side of whole grain crackers
      • Pre-cooked shrimp + minute rice + frozen stir fry vegetables
      • Tuna packet on whole grain toast + small side of salad greens

      Dinners (using the balanced plate framework):

      • Frozen turkey burger + microwaved baked potato + air-fried frozen vegetables
      • Frozen baked fish + minute rice + salad kit
      • Rotisserie chicken + frozen quinoa/rice + easy salad with greens & cherry tomatoes

      Snacks (focused on protein & produce or carbs):

      • Greek yogurt or cottage cheese + berries/fruit
      • Turkey roll-ups + whole grain crackers
      • 1-2 hard boiled eggs + baby carrots

      Low-effort cooking methods for foods that need reheating:

      • Air fry
      • Microwave
      • Toaster oven

       

       Meal Planning Template

       

      Now you can plan out a few meals! (Or click here for printable version)

       

      1⁄4 plate protein (~3-5 oz or ~1 palm-sized serving)

      1⁄4 plate carbohydrates (~1⁄2 to 1 cup cooked carbohydrates)

      1⁄2 plate produce (~1-2 cups vegetables and/or fruits)

       

      Meal

      Option 1

      Option 2

      Option 3

      Breakfast

      		      

      Lunch

      		      

      Dinner