National Nutrition Month

100 Meal Plan

Eating well can boost your health and help you feel your best. Want to eat better? Instead of trying to change everything at once, take a 100 Meal Journey. We eat about 100 meals in a month, so focus on making a small, lasting change and sticking with it… one meal at a time.

Committing to make a healthy change is a great first step. Try these tips for choosing change, setting goals and putting strategies in place to support your 100 Meal Journey.

Tip 1
Tip 1: Make small, nourishing changes one meal at a time.

Too many changes at once can be overwhelming and hard to keep up. It’sbetter to make one nourishing change that sticks. First, choose your change. Think about your eating habits. Where can you make a positive, easy change:

  • Fill half your plate with fruits & vegetables. To make this easier, open a bag of Eat Smart Gourmet Vegetable Salad Kits. Not only delicious and nutritious but very convenient.
  • Choose whole grain breads instead of white.
  • Serve smaller portions
  • Enjoy fruit for snacks instead of sweet or salty treats.

Tip 2Tip 2: Pantry raid! Take stock of your cupboards, fridge and freezer. Add foods to nourish.

Making nourishing meals and snacks is easier when you have healthy food on hand. Get your kitchen ready for action with these good-for-you foods:

  • Vegetables and fruit: fresh or frozen, dried or canned. Salads in a bag are great, like Eat Smart Gourmet Vegetable Salad Kits.
  • Whole grains: oats, barley, quinoa, pasta, cereals, crackers, breads
  • Nuts, seeds and nut butters: pumpkin seeds, flax, natural peanut butter
  • Eggs: whole or cartons of eggs or egg whites
  • Fish: plain frozen fish fillets, canned tuna or salmon
  • Meat and poultry: fresh cuts of red meat, turkey, chicken

Tip 3 Tip 3: Forget the food court! Pack good food fast with “planned extra” leftovers for lunch.

Packing lunch is a healthy, budget-friendly habit. Keep it simple: reinvent “planned extra” leftovers for a lunch that’s way better than the food court. Try these tasty ideas:

  • Cook extra chicken for dinner. For lunch, wrap chicken in soft tacos, with crunchy cabbage and shredded carrots, a sprinkle of feta and big squeeze of juicy lime.
  • Roast extra root veggies. Layer them on crusty whole grain bread with hummus and baby spinach for a scrumptious sandwich.
  • Toss extra cooked whole-wheat pasta, couscous or barley with pesto, cherry tomatoes, lentils and small cheese chunks for a protein-packed salad.

Tip 4Tip 4: Get on track by using an app for tracking, meal inspiration or motivation.

Apps are easy to download and portable. They can help you keep track of your eating habits and stick with your goals. Or they can give you new, fresh recipe ideas when you feel you are stuck in a rut.

Make March a healthier nutrition month, one meal at a time.
Take the 100 Meal Journey toward better health!