Meal Planning Worksheet

Breakfast Ideas: 

Protein, Fat and Produce (Produce / Starchy Carb) 
1.
2.
3. 

Lunch Ideas: 

The Skyterra Plate
1.
2.
3. 
4.

Dinner Ideas: 

The Skyterra Plate
POULTRY
FISH
BOWL 
VEGETARIAN
MEAT
SLOW COOKER
THE GRILL

Snack Pairing Ideas: 

Protein/Fat + Fiber (Produce / Starchy Carb) 
1. 
2.
3. 

Mix and Match: Get inspired by mixing and matching the following foods and items:

PROTEIN:
ANIMAL & PLANT-BASED PROTEIN SOURCES
CARB:
STARCHES, WHOLE GRAINS, FRUIT
FAT and FLAVORS: HEALTHY FATS, COOKING ESSENTIALS,SAUCES, FLAVORVEGETABLE:
MOSTLY NON-STARCHY
RED MEAT: 
Beef Tenderloin, Sirloin, Ground Beef, Flank Steak, Pork Tenderloin, Pork Chops, Ground Bison, Venison 
OATS and BREAKFAST:
Steel-Cut Oats, Oatmeal, Rolled Oats, Granola
COOKING OILS:
Extra Virgin Olive Oil, Olive Oil, Coconut Oil, Grapeseed Oil, Avocado Oil, Sesame Oil
GREENS:Spinach, Arugula, Kale, Swiss Chard, Watercress, Spring Mix, Romaine,Bibb, Baby varieties (e.g., baby kale)
POULTRY:
Chicken Breast, Chicken Thighs, Ground Turkey, Turkey Breast, Duck Breast
STONE FRUIT and MELON:
Peaches, Plums, Apricots, Cherries, Watermelon, Cantaloupe
SPREADS:
Butter, Ghee, Hummus, Tzatziki, Mayonnaise
CRUCIFEROUS:
Broccoli, Broccolini, Cauliflower, Brussels Sprouts, Cabbage
SEAFOOD: 
Salmon, Sea Bass, Trout, Cod, Snapper
GRAIN PRODUCTS:
Bread, Pasta, Crackers, Sprouted Items, Flatbreads
RAW NUTS and SEEDS:
Raw Nuts and Seeds (e.g., pecan, cashew, walnut, ground flax seed), Butters – Peanut, Almond, Sunflower Seed (fat/protein) 
SQUASH and MORE:
Zucchini, Summer Squash, English Cucumber
SHELLFISH and MORE:
Shrimp, Scallops, Crab, Lobster, Oysters, Sardines 
GRAB-and-GO FRUIT:
Bananas, Pears, Apples, Oranges, Tangerines
AVOCADO BASED:Raw, Guacamole, Smoothie (fat/fiber) ONION and BULBS:
Onion, Leeks, Shallots, Garlic, Fennel
EGGS and DAIRY:
Eggs, Cottage Cheese, Yogurt, Kefir, Greek Yogurt, Drinkable Yogurt; Cheese (protein/fat) 
BERRIES and TROPICAL FRUIT:
Blueberries, Strawberries, Raspberries,Blackberries, Papaya, Pineapple, Mango
FLAVOR: 
Fresh Herbs, Vinegar, Balsamic Reduction, Coconut Aminos, Salsa, Lemon, Lime, Zest, Hot Sauce, Cooking Wine, Dried Herbs and Spice Blends 
PEPPERS:
Green, Red, Yellow, Orange, Hot Peppers
BEANS and LENTILS:
Black, Kidney, White Beans, Chickpea, Edamame, Red Lentils, Yellow Lentils; Bean and Lentil-Made Pastas & Rices (carb/protein) 
POTATOES and SQUASH:
Sweet, Red, Purple, Fingerling Potatoes, Acorn Squash, Butternut Squash
DRESSINGS and SAUCES:
Vinaigrette, Pesto, Aioli, Pan Sauce, Creamy Dressings (e.g., Caesar)
ROOT VEGETABLES:
Carrots, Parsnips, Turnips, Rutabaga, Beets
PLANT BASED:
Tempeh, Hempeh, Tofu, Vegetarian Meatballs & Burgers; Pumpkin Seeds, Hemp Seeds (fat/protein) 
WHOLE GRAINS:
Rice (black, brown, jasmine), Quinoa, Farro, Millet, Amaranth, Whole Grain Pasta 
SWEETENERS:
Honey, Maple Syrup, Agave Syrup, Blackstrap Molasses 
OTHER: 
Eggplant, Tomatoes, Mushrooms, Asparagus, Artichoke