Discover your nutritional needs

My Wellness’ Diet & Nutriotion programs can help you plan, analyze, and track your diet and physical activity. We provide recommendations for what and how much you should eat, compare your food choices to these recommendations and to your nutrient needs, and assess personal physical activities and identify ways to improve.

Your food plan is personalized, based on your age, gender, height, weight, and physical activity level, and disease risks.

We help you to:

Develop a weekly healthy eating plan for your breakfast, lunch, dinner, and snacks.  If you do not have time to prepare these meals throughout the week prepare them ahead of time!

Sample meal plans and ideas: (Meal plans are to be used as a guide only)

Sample 1,800 calorie meal plan

Sample 2,000 calorie meal plan

Sample 2,000 calorie meal plan

Sample 2,200 calorie meal plans

  • 7 Day Meal Plan
  • Healthy Eating Meal Plan with Options

You can modify the meal plans by adding or subtracting items based on your own personal daily calorie needs/goals.

Track your current eating habits - Do this for 3-7 days paying close attention  to the amount of calories you are taking in, how your food is bring prepared, and if you are getting the recommended servings of each food group.

Other Resources:

  • Breakfast and Lunch Ideas for Busy People
  • Workplace Healthy Meal Ideas
  • Cooking at Home: Tips for Healthy Meals
  • Lunch: A Healthful Meal in 5 Minutes or Less
  • Healthy Snacks
  • Dinner Options: Simple Tips for Making Healthier Meals
  • Dinner: Some Easy, Healthful Ideas
  • Grocery List