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Healthy Eating for a Healthy Weight

Updated: Apr 19, 2021

 healthy meal prep plan

Eating healthy and creating an effective healthy meal plan is essential to not just maintaining a healthy weight but maintaining a healthy lifestyle as well. Creating a good meal prep plan isn’t difficult, it just requires the right balance of food groups and servings to make the most out of important vitamins and nutrients.

Fruits & Vegetables

An essential part of a healthy meal plan, fruits and vegetables provide vital nutrients and vitamins like fibre, Vitamin A, C, and E, zinc and magnesium. Although standard fruits like apples and bananas work well, don’t be afraid to branch out into more exotic fruits like mangos, pineapples, or kiwis. Frozen, canned, or dried fruits also work if the fruit you’re looking for isn’t in season; however, dried or canned variants may contain sugars or syrups. For canned fruits, you should ideally choose those canned in either water or their own juices.

As for vegetables, try adding grilled or steamed vegetables to the plan complete with herbs like rosemary or thyme. Sautéed vegetables are another good option. If you need a quick meal, frozen or canned vegetables are simple and microwaveable; for healthy canned vegetables, avoid those with salt, butter, or creamy sauces.


Despite all the rumors out there concerning meats and healthy diets, don’t fret! Meats can totally work with healthy meal prep plans. Baking or grilling is a healthier alternative to fried fish or breaded chicken. If you’re feeling adventurous, try replacing meats with dried beans. Magazines and the internet have plenty of creative and healthy meat recipes – go out and explore!

Comfort Foods

Although having a negative stigma, there are plenty of healthy comfort food options. You can even eat your usual favourites in all their high-calorie and added sugary goodness; the important part, however, is indulging only once in a while and matching them with healthy foods and greater exercise. Some other general tips for enjoying comfort foods:

  • Moderation is key. If you’re having these foods nearly every day, cut back to once a week or month.

  • Smaller is better. Smaller portions mean less impact in terms of consumed calories, fats, and sugars.

  • Healthy versions. Try lower-calorie alternatives to your favourites, including ingredients. Even just prepare food differently. Healthier options can taste just as good as their unhealthier counterparts, it's just about how you prepare and approach them.

With 15 years of experience under our belts, Fit Meal Canada is committed to offering affordable, high-quality meal prep plans to fit your healthy lifestyle. Using the freshest ingredients, we craft delicious dishes in perfect portions that leave you feeling satisfied yet staying healthy. Our meal packages also offer you a ready-made healthy meal plan, covering everything from weight loss and muscle gain to vegetarian and keto diets. We even offer healthy catering, complete with customization options. Check out our menu and other services at or call 416-871-9520 to have all your questions answered. Eat lean, eat clean, eat fit!

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