The healthy eating meal plan transforming the energy and lives of 1000's of women
The Zing Wellbeing HEALTHY meal plan is designed to help women prepare nutritious, cost-effective, and time-efficient meals.
This plan is not about deprivation but about embracing a healthy, balanced diet. It’s about making sustainable healthy lifestyle changes.
The Zing Wellbeing healthy eating and nutritious food meal plan offers flexibility, allowing you to consume around 1400–1500 calories per day.
Gain full access to our health meal plan in our Zing Wellbeing membership here.
The Healthy meal plan
The Zing Wellbeing healthy eating meal plan offers a variety of options to cater to personal preferences. It’s not necessary to follow it strictly; we encourage you to adapt it to fit your lifestyle. For example, those with gluten or dairy restrictions can easily swap ingredients. Preparing extra servings for storage in the fridge or freezer for future meals is also recommended.
Some individuals prefer repeating meals throughout the week. You can choose a few breakfast recipes to use multiple times rather than something different each day, or use dinner leftovers for lunch. This approach can save you both time and money.
We have just given you multiple options for recipes so you have choice.
If you dislike certain foods like seafood, substitute them with another lean protein that you prefer.
Trying new flavours is encouraged to maintain a balanced diet with a wide range of nutrients.
Each recipe provides a detailed nutritional breakdown per serving, including calories, kilojoules, protein, fibre, total fat, saturated fat, carbohydrates and sugar.
We have ensured each day is approximately 1500 calories.
If you want to increase your calories per day the table to the right shows some easy ways to bump up your calories on the recipes in the plan.
Importance of good nutrition for women
Good nutrition is fundamental for maintaining overall health and well-being, particularly for women, who have unique nutritional needs throughout different stages of life, including menstruation, pregnancy, breastfeeding, and menopause.
A balanced, nutritious diet provides the essential nutrients required for bodily functions, supports mental health, boosts energy levels, and helps in disease prevention.
1. PROTEIN:
Function: Essential for muscle repair, growth, and maintenance. It also plays a role in producing enzymes and hormones.
Importance for Women: Adequate protein intake is crucial for preserving muscle mass, especially as women age. It helps in managing weight by promoting satiety and reducing overall calorie intake.
2. HEALTHY FATS:
Function: Necessary for hormone production, brain function, and absorption of fat-soluble vitamins (A, D, E, and K).
Importance for Women: Healthy fats, particularly omega-3 fatty acids, support heart health, reduce inflammation, and promote healthy skin and hair.
3. CARBOHYDRATES:
Function: The primary source of energy for the body.
Importance for Women: Choosing complex carbohydrates (whole grains, fruits, vegetables) over simple sugars helps maintain stable blood sugar levels, providing sustained energy and preventing energy crashes.
4. FIBRE:
Function: Aids in digestion, helps maintain bowel health, and supports healthy cholesterol levels.
Importance for Women: High-fibre foods promote satiety, assist in weight management, and reduce the risk of digestive issues and chronic diseases such as heart disease and diabetes.
5. VITAMINS AND MINERALS:
Function: Vital for numerous bodily functions, including immune support, bone health, and energy production.
Importance for Women: Nutrients like calcium and vitamin D are crucial for bone health, particularly to prevent osteoporosis. Iron is essential to prevent anemia, especially in menstruating women.
Benefits of following a healthy and nutritious meal plan
1. WEIGHT MANAGEMENT:
A balanced diet helps maintain a healthy weight by providing the right amount of nutrients and energy, reducing the risk of obesity related diseases.
2. IMPROVED ENERGY LEVELS:
Nutrient-dense foods provide sustained energy throughout the day, preventing energy crashes and fatigue.
3. STRONGER IMMUNE SYSTEM:
Adequate nutrition supports a robust immune system, helping the body fight off infections and illnesses.
4. BETTER DIGESTIVE HEALTH:
High-fibre foods promote regular bowel movements and a healthy gut microbiome, reducing the risk of digestive issues.
5. ENHANCED MENTAL HEALTH:
Proper nutrition supports brain function and mood regulation, reducing the risk of mental health disorders.
6. HORMONAL BALANCE:
A healthy diet supports hormone production and regulation, alleviating symptoms of PMS, menopause, and other hormonal conditions.
7. HEALTHY SKIN, HAIR, AND NAILS:
Nutrients like vitamins A, C, E, and biotin promote healthy skin, hair, and nails, enhancing overall appearance and confidence.
8. DISEASE PREVENTION:
A diet rich in antioxidants, vitamins, and minerals helps prevent chronic diseases, improving longevity and quality of life.
In summary, good nutrition is vital for women’s health and well-being. It supports physical, mental, and emotional health, and helps prevent a wide range of diseases.
Conversely, a diet high in processed foods can lead to numerous health issues, highlighting the importance of maintaining a balanced and nutritious meal plan.
A sample of the 14 Day HEALTH Meal Plan
Breakfast
Avocado toast with poached egg
OR
Spinach and mushroom omelette
Lunch
Chicken caesar salad
OR
Turkey and avocado wrap
Snack
Cottage cheese with pineapple or berries
OR
Greek yoghurt with honey and almonds
Dinner
Baked lemon herb prawns with quinoa & vegetables
OR
Beef and vegetable skewers with brown rice
See reviews from women using the Zing Wellbeing program
Read what women are saying about the Zing Wellbeing meal plans
Tamara Randall said, "Feeling so proud of myself for eating healthier and doing the Squat challenge and improving everyday. The support is amazing, the food is so delicious and simple to make which I really love and the workouts are awesome."
Jodie Maree said, "I am feeling amazing already. So much more energy, more positive, I know I can do this. I haven't felt the need or wanted to have anything that's no good for me. I'm loving all the recipes and the support and incarnation is amazing. I haven't felt able to stick at anything in a long time, so thank you to the Zing team :)"
Ally Cresta said, "I am loving everything about Zing, an amazing community, fantastic motivation with the online sessions and the easy to follow meal plans. I have set myself small goals this week and I'm loving it."
Abbey Heather said, "I feel amazing! My mindset it different, my thoughts are so much clearer and I have no brain fog! My mental health has never been better!"
You have access to all these amazing recipes PLUS loads and loads of support from expert coaches to help guide you on the right path with your health journey. JOIN NOW!