Looking for a way to get your eating pattern back on track? Start with this nutritional 5 Day Superfood Meal Plan. It’s simple, easy, and will help you feel amazing. I mean it!
If you’ve been reading my blog for a while you’ll know that I love to write about healthy food. That’s exactly why I started this clean-eating blog and why I love my job so much😊.
I’ve told you about healthy breakfast ideas to start the day off right and filled you in on foods that cause inflammation.
Of course, you know that I’m a dedicated follower of the intermittent fasting lifestyle and I’m totally into protein powders and their benefits.
But some people find it easier when a plan is laid out for them. Is that you? Do you find you’re successful when you’ve got guidelines and direction you can put into place?
I decided today to give my readers (I’m so thankful for y’all, you know!) a simple easy to follow superfood meal plan that’ll provide energy, tons of nutrients, and above all, irresistibly good taste!
Bonus: The recipes are easy to make, too. Cuz I want you to be able to pull off this plan without fuss or too much work. I believe that the smoother the ride is, the easier to stay on the road, right?
What Qualifies A Superfood?
Well, to me, a superfood is any food that reduces the risk of disease and provides big health benefits. Another factor important to me is that we include all of the important macronutrients needed by the body.
In my post on counting your macros for weight loss, I explain the 3 macronutrients (fat, carbs, and protein). Super helpful!
A lot of the food commonly listed as a superfood is plant-based. But foods like salmon and full-fat dairy fall into that category as well in my books!
But let’s step back and look at these points again.
Qualities Of Superfood:
- Reduces risk of disease: A food that has antioxidants can reduce disease risk, such as blueberries to Alzheimer’s. A steady diet of vegetables like broccoli, cauliflower, and carrots can help reduce cancer risk because of the phytochemicals.
- Provides health benefits: Turmeric is a well-known beneficial food as are matcha, eggs, and fermented foods like sauerkraut.
- Is a macronutrient: Carbs are one of the macronutrients. They have fiber, which aids in weight loss and also keeps your digestive system healthy. Protein is another macro (try a chicken recipe for this macro) and it’s essential to building muscle. Finally, fat is the last macro and it works well to keep you full and satisfied.
What Are The Top Superfoods?
A ton of foods out there can be classified as superfoods. And that’s the beauty of adding superfoods to your diet! Let me list a few, starting with my 5 top favorites which will be the basis of the superfood meal plan below.
- Berries: All kinds of berries! In particular we all know the reputation blueberries have and for good reason. Blueberries have flavonoids that work their magic when it comes to anti-inflammatory and antioxidant effects. The benefits to your cardiovascular health are enormous. Strawberries and cranberries are must-enjoy healthy foods, too!
- Salmon: It’s the omega-3’s and healthy fats that give this fish a spot on my list of faves. Salmon is fabulous for meal prep (another great way to eat healthy – see my meal prep plan here) and is pretty easy to cook for those who shy away from fish dishes.
The great thing about salmon is that it’s easy to make ahead and stores well for meal prep or leftovers.
- Kale: Betcha knew that veggie would be listed! Sure, this dark leafy green is called the king of green superfoods but swiss chard, spinach and collard greens deserve a mention, too. Let’s add in broccoli because all of these foods have fiber and tons of minerals.
- Beans: There all all kinds of beans and legumes that fit the bill. Black beans, lentils, chickpeas, pinto beans and kidney beans. Honestly, the list could go on and on! Beans provide lots of fiber which is so important to a healthy digestive system, key to feeling good and never bloated.
- Sweet potatoes: You’ve no doubt seen on the blog that I have a lot of sweet potato recipes. That’s because this veggie has a powerful antioxidant called beta carotene. Potassium and manganese are found in this nutritious and delicious food also.
Not to forget – there are foods you should limit also. They are sugary foods, red meat, processed meat (reach for the healthiest brands), and sugary drinks.
How Do You Do A Superfood Diet?
I think that the key to following a superfood diet is variety. Change it up – don’t say I’ve found my favorite superfood and then eat that every day for 5 days. Superfoods work well in tandem; you’ve got to get the combo of nutrients required for your body to run properly in order to benefit fully.
I’ve told you what I think are 5 top superfoods. Make it a point to have one of those foods every day (or a lot of those foods, like a variety of berries on top of a dish of plain Greek yogurt for example).
And remember the 3 macros – carbs (sweet potatoes), fats (olive oil), and protein (chicken or a vegan substitute).
What Is A Superfood Meal Plan?
A superfood meal plan is a well-rounded diet that you enjoy (that’s important!) and one that you can easily follow. No gimmicky stuff, just clean-eating, nutritious food. It’s not something that will take a lot of your time once you have the food in your fridge.
Let’s take a look at the 5 Day Superfood Meal Plan now. If you’d like to continue a healthy eating regimen with guidance for 30 days, you’ve got to try 30 Day Healthy!
I’ll be there every step of the way, helping you reach your lifestyle goals.
Day 1: Berries
Since it’s day 1, let’s start off with a breakfast bowl. This Chocolate Quinoa Breakfast Bowl packs a lot of punch. You’ve got quinoa (quinoa is awesome for you) and a whole lot of berries. This recipe has blueberries, raspberries, blackberries, and strawberries. Plus, the ever-healthy banana!
Another option is this fabulous Banana Blueberry Smoothie bowl. And chia pudding. Try chia pudding 5 ways and add in lots of berries.
Day 2: Salmon
Salmon is just so good! I love it fresh off the barbecue, I enjoy it in meal prep, and it’s amazing on top of a salad. Try Teriyaki Salmon for a quick prep recipe that goes well with Cauliflower Rice and Green Beans. Can you taste it already?
Fish is healthy no matter what. I’ve got a list of 17 fish recipes here.
Day 3: Kale
Remember I mentioned that kale is full of nutrients to give it superfood billing? The great thing is that even if you are not a fan of kale or are looking for a quick way to include a superfood in your day, you can always include a smoothie.
That’s right – this Kiwi and Kale Smoothie is a fabulous part of a superfood meal plan because you can grab it and go.
Looking for another way to enjoy kale? Try my Fall Harvest Buddha Bowl on Cauliflower Grits. You’re going to love it!
Day 4: Beans
Want an easy recipe ready in minutes? Instant Pot Black Beans is a star dish! You can also enjoy black beans in tasty hummus as a snack on the superfood meal plan.
Fans of hummus will want to try any one of these 4 easy hummus recipes as a way to add beans, beets, and avocados to their diet. Beets and avocados can easily be classified as superfoods, too.
Day 5: Sweet Potatoes
See, we’re at day 5 already and it’s been easy to implement superfoods into your day. Sweet potatoes are next on the list but I want to include that 3rd macro I mentioned (we’ve taken care of protein and carbs) and that’s fat. Try the Baked Sweet Potato Fries made with olive oil and spices. Spicy Sweet Chile and Garlic & Herb are my favorite flavors.
Another fabulous sweet potato dish satisfies a sweet tooth for dessert: Healthy Sweet Potato Pie!
How To Get Ready For The Superfood Meal Plan
The best way to make a meal plan work is to take a few small steps:
- Write down the meals
- List what you need to make the recipe (check your pantry first as you may have some of the things you need already on hand)
- Shop for the ingredients (you can shop the sales and store stuff in your pantry)
- Enjoy the cooking and the eating!
This post contains affiliate links to products I use regularly and highly recommend.