Are You Incorporating These 7 Super Foods Into Your Weekly Meal Plan?
April 18, 2016
FoodExcludeFood & Drinks
Last fall I was faced with blood sugar issues that forced me to change the way I look at nutrition. Up to that point, eating was indulging in muffins like these for breakfast far too often! But I came to realize that mindful eating really is delicious eating, too. Infusing super foods is such an easy way to start the transition—are you getting these nutritious items into your weekly meal plan?


High in potassium, fiber, magnesium, vitamin B6, vitamin E  and a source of healthy fat, avocados are the ultimate super food and we love them for their versatility. They're also wonderful for pregnant women (high folate levels), aiding in growing development for babies and stabilizing blood sugar levels.

Meal Plan Ideas: Mix them up in morning smoothies, serve alongside an omelette, add to your sandwiches, eat plain and of course, guacamole!


I used to eat salmon once in a blue moon while dining out. Not because I didn't love it, but because I was intimidated to cook it and make it taste just as good as all the chefs did. Now? My husband and I have it at least once a week for dinner and incorporate it into lunches too! It gives us a healthy dose of Omega-3's for lowering heart disease, blood pressure and inflammation. Did you know salmon can also improve brain function as well? A superfood worthy of the name.

Meal Plan Ideas: Smoked salmon salads for lunch, salmon burgers, baked salmon served with greens and sweet potatoes, marinated and grilled salmon, slow-roasted salmon and more! Also, make sure to buy wild-caught.

Chia Seeds

These little guys are packed with so much goodness: calcium, fiber and Omega-3's. So if you just can't do the above mentioned salmon, these are a great alternative.

Meal Plan Ideas: Add these babies to anything you can think of! Smoothie bowls, almond butter, energy balls, salads, quinoa, etc. You get the idea!

Leafy Greens

This one is sort of a no-brainer, but really—do you incorporate enough into your weekly meals? I know I aim to but can always do better. Think swiss chard, kale, spinach, mustard greens... they deliver a dose of vitamins A, C, K as well as calcium, folate and potassium.

Meal Plan Ideas: Again, smoothies! They're such a good vehicle for the nutrients we need. Also, frittatas, salads, sautéed sides with salmon, add them to your sandwiches for lunch, pasta dishes, chickpea salad, soups, etc.

Walnuts (+ Chocolate!)

These are my go-to mid-day snack! Walnuts are packed with omega-3’s, alpha-linolenic acid, melatonin, copper, manganese and Vitamin E. And chocolate can help to reduce your bad cholesterol as well as give a healthy dose of antioxidants. A winning combo if you ask me.

Meal Plan Ideas: Simply mix walnuts and chocolate together for a easy afternoon snack, add walnuts to smoothies, salads, crushed as a topping for fish or meats, add to healthy baked goods and so much more.


The two main ones we eat are chickpeas and black beans. As someone who struggles with blood sugar issues, it's so important for me to incorporate complex carbs into my daily meals to sustain myself throughout the day. Beans provide that sustenance as well as calcium, folate, potassium and Vitamin B.

Meal Plan Ideas: Add black beans to quesadillas, make a fresh chickpea salad mixed with greens and tomatoes, make your own hummus with chickpeas and a small food processor, add to chilis, serve as sides, add to omelettes.

Now that you've made your healthy choices for the week, choose a couple of cheats! Might we suggest a glass of red wine sangria? Aren't there health benefits of red wine?!

Red Wine Sangria
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