When you create a weekly meal plan, it’s really important to pick the right foods for good health. Eating a variety of foods helps meet your nutritional needs and keeps you feeling great.

1. Fruits and Vegetables

Try to eat at least 5 servings of fruits and vegetables every day. They are full of vitamins, minerals, fiber, and antioxidants. Studies show that eating enough can lower your chances of getting serious illnesses by 25%. Here are some colorful choices:

• Leafy greens like spinach and kale
• Cruciferous veggies like broccoli and cauliflower
• Berries such as blueberries and strawberries
• Citrus fruits like oranges and grapefruits

2. Whole Grains

Whole grains should fill about 25% of your plate. They give you important nutrients like B vitamins, iron, and fiber. Changing from white bread and rice to whole grains can lower the risk of heart disease by 30%. Easy choices include:

• Quinoa
• Brown rice
• Whole wheat pasta
• Oats

3. Lean Proteins

Try to get 20-30 grams of protein in each meal to help your muscles stay strong and heal. It’s good to have a mix of protein sources. You can focus on:

• Legumes like lentils and beans
• Fish like salmon and sardines — try to have at least 2 servings each week
• Poultry like chicken and turkey
• Tofu or tempeh as plant-based options

4. Healthy Fats

Healthy fats are important for helping your body absorb nutrients and keeping your brain healthy. These fats should make up about 20-35% of what you eat daily. Good choices are:

• Avocados
• Nuts and seeds like almonds and chia seeds
• Olive oil for cooking

5. Dairy or Dairy Alternatives

Make sure to include 2-3 servings of dairy or fortified plant-based alternatives each day to get enough calcium, which is vital for strong bones. Some choices are:

• Low-fat yogurt
• Cottage cheese
• Fortified almond milk

By focusing on these food groups, you can put together a weekly meal plan that meets your nutritional needs and helps keep you healthy.