Meal Planning Worksheet
Breakfast Ideas:
Protein, Fat and Produce (Produce / Starchy Carb) | |||||
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Lunch Ideas:
The Skyterra Plate | |||||
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Dinner Ideas:
The Skyterra Plate | |||||
POULTRY | |||||
FISH | |||||
BOWL | |||||
VEGETARIAN | |||||
MEAT | |||||
SLOW COOKER | |||||
THE GRILL |
Snack Pairing Ideas:
Protein/Fat + Fiber (Produce / Starchy Carb) | ||||||
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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, FLAVOR | VEGETABLE: 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 |