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Healthy Southern Meal Plan

Healthy Southern Meal Plan

Here’s an amazing meal plan inspired by some of my favorite southern foods, but done in a lighter way for daily meal prep.

Remember, with any meal plan, it’s important to customize the recipe for YOUR diet, preferences and goals.   Some may need more food, some may need less – so when in doubt, do you!

And don’t discount the added impact of a supplement like a lean protein shake between meals or after a heavy workout to curb hunger as well.  Enjoy!

Ingredients

Eggs, Polenta & Veggies

Ingredients for 3 servings

  • 4 cups unsweetened almond milk (or water)
  • Pinch of sea salt
  • 1 cup uncooked, dry polenta
  • 1 tablespoon The Fit Cook Everyday seasoning
    • SUB: garlic and onion powder
  • Sea salt & pepper to taste
  • Spray oil
  • 1lb asparagus, chopped (OR another vegetable like spinach)
  • Pinch of sea salt & pepper
  • 1 tablespoon The Fit Cook Land seasoning
  • 6 whole eggs (swap for egg whites if you need lower fat intake)
  • Optional adds:
    • 4 tablespoons nutritional yeast for polenta
    • 3 tablespoons (vegan) butter – 1 for each serving
  • 1 serving raw fruit
Steps

See the full Eggs, Polenta & Veggies recipe.

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Calories
420
Protein
23g
Fat
14g
Carbs
50g
Sodium
590mg
Fiber
7g
Sugar
Ingredients

Eggs Polenta Veggies Final tips

Ingredients for 3 servings

  • 1lb shrimp, peeled and deveined and chopped
    • Swap – 1lb chicken breasts, chopped into 1-inch pieces
    • VEG swap – extra firm tofu, chopped into 1-inch pieces
  • 2 tablespoons The Fit Cook Southern Creole Cajun blend
  • 1 teaspoon avocado or olive oil
  • Spray olive oil
  • Salad
    • 5 cups Romaine lettuce, chopped
    • 1 medium cucumber, peeled and chopped
    • 3 Roma tomatoes, diced
    • 1/2 cup red onion, sliced
    • 1 large avocado, chopped (ONLY ADD DAY OF to reduce browning)
  • Dressing
    • 7oz 2% Greek yogurt
    • 1 – 2 tablespoons Louisiana hot sauce (or favorite hot sauce)
    • 1 – 2 tablespoons (dried) chive (your choice of more/less onion flavor)
    • Juice from 1/2 lemon
    • 2 tablespoons olive oil
    • Water as needed to help with consistency
    • Sea salt & cracked pepper to taste
Steps

See the full Cajun Shrimp Chopped Salad recipe.

Calories
370
Protein
30g
Fat
21g
Carbs
18g
Sodium
1100mg
Fiber
7g
Sugar
8g
Ingredients

Momma’s Chicken & Rice Final Dish

Ingredients for 3 servings

  • Spray olive oil
  • 1 lb chicken thighs, skinless, boneless and fat trimmed
  • Pinch of sea salt & pepper
  • 1 tablespoon The Fit Cook Everyday blend
    • SUB: onion powder & garlic powder
  • 2 teaspoons dried oregano
  • 2 tablespoons olive oil
  • 1/2 medium white onion, chopped
  • 2 celery stalks, diced
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 cup long grain brown rice
  • 1 tablespoon arrowroot or corn starch as a thickener for gravy
  • 2 1/4 cups no salt added chicken broth (or water)
  • 2 bay leaves
  • Veggies
    • 2 zucchini, chopped
    • 1 yellow squash, chopped
    • 1 large red bell pepper, chopped
    • Spray olive oil or avocado oil
    • 1 tablespoon The Fit Cook Land blend
    • Sea salt & pepper to taste
Steps

See the full Momma’s Chicken & Rice recipe.

Calories
410
Protein
37g
Fat
17g
Carbs
28g
Sodium
590mg
Fiber
4g
Sugar
5g
Ingredients

Melon Salad with Walnuts Final Dish

Ingredients for 1 serving

  • 3/4 cup chopped watermelon
  • 1/3 cup chopped cucumber
  • 1/4 cup walnuts or your choice of nut
  • Fresh mint (optional but recommended for flavor)
Steps

See the full Melon Salad with Walnuts.

Calories
240
Protein
6g
Fat
20g
Carbs
14g
Sodium
0mg
Fiber
3g
Sugar
9g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.