A Healthy 3-Meal Plan

By: Mason M. New III, NASM-CNC

Here's a healthy 3-meal plan using chicken breasts, veggies, and complex carbs, designed to fit your macronutrient goals. Enjoy!

Meal is based on a 2000 Calorie diet

Meal 1: Hearty Chicken & Veggie Scramble

This breakfast is packed with protein and fiber to kickstart your day.

Ingredients:

• 4 oz cooked chicken breast, shredded

• 1 cup mixed bell peppers and spinach, chopped

• 1/2 cup cooked sweet potato, diced

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a non-stick pan over medium heat.

2. Add bell peppers and cook for 3-4 minutes until slightly softened.

3. Stir in spinach and cook until wilted.

4. Add shredded chicken breast and diced sweet potato. Cook until heated through.

5. Season with salt and pepper.

6. Serve immediately.

Estimated Macros (per serving):

• Protein: ~28g

• Carbs: ~35g

• Fats: ~18g

• Calories: ~420

  

Meal 2: Chicken & Quinoa Power Bowl

A refreshing and balanced lunch that's easy to prepare.

Ingredients:

• 4 oz cooked chicken breast, sliced

• 1 cup mixed greens (lettuce, kale, arugula)

• 1/2 cup cooked quinoa

• 1/2 cup cucumber, diced

• 1/4 cup cherry tomatoes, halved

• 2 tbsp light vinaigrette dressing

Instructions:

1. In a large bowl, combine mixed greens, cooked quinoa, sliced chicken breast, diced cucumber, and cherry tomatoes.

2. Drizzle with light vinaigrette dressing.

3. Toss gently to combine.

4. Serve chilled.

Estimated Macros (per serving):

• Protein: ~28g

• Carbs: ~42g

• Fats: ~15g

• Calories: ~430

Meal 3: Baked Chicken with Roasted Root Vegetables

A comforting and nutritious dinner that's simple to make.

Ingredients:

• 4 oz chicken breast

• 1 cup mixed root vegetables (carrots, parsnips, sweet potato), chopped

• 1 tbsp olive oil

• 1/2 tsp dried rosemary

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. On a baking sheet, toss the chopped root vegetables with 1/2 tbsp olive oil, rosemary, salt, and pepper. Spread in a single layer.

3. Place the chicken breast on the same baking sheet, drizzle with the remaining 1/2 tbsp olive oil, and season with salt and pepper.

4. Bake for 25-30 minutes, or until chicken is cooked through and vegetables are tender.

5. Serve immediately.

Estimated Macros (per serving):

• Protein: ~28g

• Carbs: ~40g

• Fats: ~18g

• Calories: ~460