Meal Plan to Help Manage and Prevent Cravings

Pro Tip:

• A great way to keep food cravings at bay is to consume a balanced diet (like the one listed below), while varying food choices within each food group. It’s ok to give into an indulgence once in a while as long as you are making the best choices the majority of the time. If you ever find yourself with an urge to consume inedible and non-food items, reach out to your healthcare provider right away.

The following meal plan and recipe ideas may help you manage your food cravings by satisfying your taste buds with a variety of flavors and nutrients.

Breakfast

• Option 1: Scrambled eggs with peppers, onions and cheese stuffed into a whole grain pita pocket
• Option 2: Whole grain toast topped with ricotta cheese and sliced berries
• Option 3: Oatmeal with nuts and dried fruit
• Option 4: Brown rice cake or whole grain toast topped with smashed avocado and sliced hard-boiled egg
• Option 5 : Smoothie made with yogurt, unsweetened cocoa powder, peanut butter, and banana

Lunch

• Option 1: Whole grain pasta, veggies, and beans drizzled with olive oil and sprinkled with parmesan cheese
• Option 2: Whole grain wrap with hummus spread, red pepper strips, grilled chicken breast and romaine lettuce
• Option 3: Whole grain or cauliflower crust pizza topped with veggies and mozzarella; side of grapes
• Option 4: Leafy green salad with veggies, chickpeas, dried cranberries and walnuts; side of sliced fresh fruit salad
• Option 5: Sweet potato stuffed with shredded barbecue chicken breast; side of sliced kiwi and oranges

Dinner

• Option 1: Whole grain or bean-based baked macaroni and cheese with broccoli and chopped mushrooms
• Option 2: Turkey Burger on a whole grain bun with cheese, lettuce, tomato and onion with baked zucchini “fries”
• Option 3: Chicken, vegetable, and noodle soup with crusty whole grain bread
• Option 4: Chicken burrito: Whole grain wrap with shredded chicken, black beans, corn, brown rice, salsa and guacamole
• Option 5: Veggie lasagna made with whole grain pasta; side salad

Snacks

• Option 1: Air-popped popcorn with cinnamon or parmesan/garlic
• Option 2: Greek yogurt and granola parfait with sliced strawberries
• Option 3 : ½ whole grain pita with hummus and tomatoes
• Option 4: Trail mix: whole grain cereal, nuts, dried fruit, and dark chocolate chips
• Option 5 : Banana with peanut or almond butter

For more on this topic, check out the following articles: