Mexican meal plan for healthy eating
Listonic team
Updated on Nov 22, 2024
The Mexican meal plan for healthy eating features a variety of nutrient-rich foods. It includes fresh fruits and vegetables, whole grains, lean meats, fish, and healthy fats, particularly avocado and olive oil. Traditional Mexican cooking methods, like grilling and baking, are used to preserve nutritional value while enhancing natural flavors.
Meal plan grocery list
Dry goods
Oatmeal
Quinoa
Brown rice
Lentils
Black beans
Meats
Chicken or fish
Dairy & eggs
Greek yogurt
Almond milk
Fresh grocery
Avocado
Tomato
Onion
Lime
Mixed greens
Berries
Bell peppers
Cucumber
Carrots
Spinach
Tropical fruits
Bakery
Whole grain bread
Whole wheat tortillas
Corn tortillas
Plant based
Tofu
Chia seeds
Guacamole ingredients
Meal plan overview
Nourish your body with the Mexican meal plan for healthy eating. This plan celebrates the nutritious and vibrant aspects of Mexican cuisine, focusing on whole foods and balanced meals.
Rich in vegetables, lean proteins, and healthy fats, it’s a wholesome way to enjoy the flavors of Mexico.
Foods to eat
Varied Vegetables: A mix of colorful vegetables, including peppers, tomatoes, and squash.
Lean Proteins: Grilled fish, chicken, and plant-based proteins like beans and lentils.
Whole Grains: Quinoa, brown rice, and whole wheat or corn tortillas.
Healthy Fats: Avocados, nuts, and seeds, as well as olive oil for cooking and dressings.
Fresh Fruits: Papaya, mango, and citrus fruits for desserts or snacks.
Legumes: Beans and lentils in soups, salads, or as a main dish.
Low-Fat Dairy: Cheese and yogurt in moderation.
Herbs and Spices: Cilantro, lime, and chili to flavor dishes naturally.
✅Tip
Foods not to eat
Processed Meats: Sausages and canned meats high in sodium and preservatives.
Refined Carbs: White bread and pasta, which are lower in fiber and nutrients.
Fried Foods: Deep-fried snacks and dishes high in unhealthy fats.
High-Sugar Sweets: Overly sweetened desserts and candies.
Full-Fat Dairy: Limit high-fat cheeses and creams.
High-Sodium Foods: Overly salty snacks and processed foods.
Alcohol: Consume in moderation, if at all.
Sugary Beverages: Soft drinks and sweetened juices.
Read more about key products
Main benefits
The Mexican meal plan for healthy eating focuses on incorporating a wide range of nutrient-rich foods. It includes fresh fruits and vegetables, whole grains, lean meats, and heart-healthy fats like avocado. Traditional dishes are prepared in healthier ways, emphasizing the natural flavors and nutritional benefits of Mexican cuisine.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Embrace a lifestyle of wellness with these 7 wholesome and flavorful Mexican-style snacks:
- Spicy mango slices with Tajin seasoning
- Crisp bell pepper strips with creamy avocado dip
- Coconut milk yogurt parfait with fresh berries
- Baked whole grain tortilla chips with homemade salsa
- Roasted chickpeas tossed in cumin and chili powder
- Quinoa salad with black beans, corn, and lime dressing
- Raw almonds and dried fruit mix
In a healthy eating approach with a Mexican twist, choosing the right beverages is important. Drink plenty of water throughout the day. Herbal teas can be a soothing, healthy option. Enjoy aguas frescas in moderation, made with fresh fruits and less sugar. Coffee, a staple in Mexican culture, is fine in moderation, but skip the heavy creams and sugars. Avoid high-calorie, sugary drinks to maintain a balanced diet.
Meal plan suggestion
Day 1
- Breakfast: Whole grain toast with smashed avocado and pico de gallo (calories: 250, protein: 7g, carbs: 30g, fat: 12g)
- Lunch: Grilled chicken or fish salad with mixed greens, black beans, corn, and lime-cilantro vinaigrette (calories: 350, protein: 30g, carbs: 35g, fat: 10g)
- Snack: Fresh fruit salad with lime (calories: 120, protein: 2g, carbs: 30g, fat: 0.5g)
- Dinner: Chicken fajitas with bell peppers, onions, whole wheat tortillas (calories: 400, protein: 25g, carbs: 40g, fat: 15g)
Day 2
- Breakfast: Oatmeal with almond milk, berries, chia seeds (calories: 300, protein: 10g, carbs: 45g, fat: 8g)
- Lunch: Quinoa and black bean stuffed bell peppers, side salad (calories: 350, protein: 12g, carbs: 55g, fat: 10g)
- Snack: Handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
- Dinner: Baked cod with salsa verde, steamed vegetables (calories: 400, protein: 30g, carbs: 25g, fat: 18g)
Day 3
- Breakfast: Greek yogurt with granola, tropical fruits (calories: 300, protein: 15g, carbs: 40g, fat: 8g)
- Lunch: Lentil soup, corn tortillas, mixed vegetable salad (calories: 350, protein: 18g, carbs: 50g, fat: 10g)
- Snack: Carrot and cucumber sticks with guacamole (calories: 150, protein: 3g, carbs: 18g, fat: 9g)
- Dinner: Vegetarian enchiladas with tomato sauce, refried beans (calories: 400, protein: 15g, carbs: 60g, fat: 12g)
Day 4
- Breakfast: Smoothie with spinach, banana, almond milk, protein powder (calories: 280, protein: 20g, carbs: 40g, fat: 5g)
- Lunch: Turkey or chicken wrap, whole wheat tortilla, lettuce, tomato, avocado (calories: 350, protein: 25g, carbs: 35g, fat: 12g)
- Snack: Fresh fruit (apple or pear) (calories: 100, protein: 0.5g, carbs: 25g, fat: 0.2g)
- Dinner: Tofu and vegetable stir-fry, brown rice (calories: 400, protein: 15g, carbs: 50g, fat: 15g)
Day 5
- Breakfast: Scrambled eggs with tomatoes, onions, jalapeños, whole grain tortilla (calories: 300, protein: 20g, carbs: 25g, fat: 12g)
- Lunch: Tuna salad with mixed greens, olives, citrus vinaigrette (calories: 350, protein: 30g, carbs: 15g, fat: 18g)
- Snack: Small bowl of melon or pineapple (calories: 80, protein: 1g, carbs: 20g, fat: 0.5g)
- Dinner: Shrimp ceviche with avocado, whole grain tostadas (calories: 400, protein: 25g, carbs: 35g, fat: 18g)
Day 6
- Breakfast: Chia seed pudding with coconut milk, kiwi, pineapple (calories: 250, protein: 5g, carbs: 30g, fat: 12g)
- Lunch: Grilled chicken or fish salad with mixed greens, avocado, lime-cilantro dressing (calories: 350, protein: 25g, carbs: 20g, fat: 18g)
- Snack: Handful of roasted nuts or seeds (calories: 180, protein: 5g, carbs: 8g, fat: 15g)
- Dinner: Roasted vegetable tacos with whole grain tortillas, pico de gallo (calories: 400, protein: 10g, carbs: 50g, fat: 18g)
Day 7
- Breakfast: Whole grain cereal with almond milk, fresh berries (calories: 280, protein: 8g, carbs: 50g, fat: 6g)
- Lunch: Black bean and corn salad, steamed vegetables (calories: 350, protein: 15g, carbs: 50g, fat: 10g)
- Snack: Sliced bell peppers with hummus (calories: 150, protein: 6g, carbs: 20g, fat: 6g)
- Dinner: Baked chicken with mole sauce, quinoa (calories: 400, protein: 30g, carbs: 40g, fat: 15g)
Want to learn more?
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