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Home > Meal Plans > 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!

Prep 5min
Cook 15min
Total 20min
420cal

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

Nutrition per serving

Calories420cal
Protein23g
Fats14g
Carbs50g
Sodium590mg
Fiber7g
See Full Recipe
Prep 5min
Cook 15min
Total 20min
370cal

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

Nutrition per serving

Calories370cal
Protein30g
Fats21g
Carbs18g
Sodium1100mg
Fiber7g
Sugar8g
See Full Recipe
Prep 5min
Cook 35min
Total 40min
410cal

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

Nutrition per serving

Calories410cal
Protein37g
Fats17g
Carbs28g
Sodium590mg
Fiber4g
Sugar5g
See Full Recipe
Prep 5min
Total 5min
240cal

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)

Nutrition per serving

Calories240cal
Protein6g
Fats20g
Carbs14g
Fiber3g
Sugar9g
See Full Recipe
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Details

Prep 20min
Cook 1h 5min
Total 1h 25min
Total Calories: 1440cal
Total Carbs: 110g
Total Fats: 72g
Total Protein: 96g
Total Sodium: 2280mg
Total Fiber: 21g
Total Sugar: 22g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!