How to Plan Healthy Meals

Calories, macros and how easy it is to achieve your goals with Fortify!

There is a big misconception on the concept of planning healthy meals. Some are convinced that a healthy lifestyle and clean eating take up a lot of your time, money, and that ultimately, the meals become a routine. Some might also go as far as saying that ‘clean eating’ is tasteless and lacks flavour.

However, it does not necessarily have to be the case. Here at Fortify Meals, we have the right hassle-free solution for you! But before we get into how we can save your healthy eating troubles, while sticking to your goals, let us take a look at how you can plan healthier meals.

Know Your Calorie Intake

One of the best methods on how to keep a consistent healthy diet is to be aware and mindful of your calorie intake. The secret to a successful food plan is in its calories. Whether you want to lose weight or gain muscle, the first step is to know and take note of your calories. 

There are a number of calories calculators online or you can use an app and/or your fitness tracker watch. However, always keep in mind that, most times, these are simply an estimate. All in all, make sure that you are fuelling your body with healthy and nutritious food.

How to plan healthy meals - Fortify

The Right Balance of Macronutrients

We truly believe that a healthy meal plan must have the right amount of macronutrients. These are essential to perform our daily life activities as well as maintain body functions. These nutrients are well-known as Proteins, Carbohydrates and Fats. Here is a list of what each group consist of:


  • Lean meat
  • Poultry
  • Seafood
  • Dairy Products


  • Beans
  • Potatoes
  • Pasta


  • Fruits
  • Nuts
  • Seeds

It is recommended to consume a mixture of the above. All of these, and more, will ensure that you are hitting all the correct macros and eventually, achieve your desired goals.

How to plan healthy meals - Fortify

The Importance of Vegetables

Wondering how to plan healthy meals? Simple. Include your vegetables in every meal! The more vegetables, the better – especially if these are leafy greens. Fruits, whole grains, and dairy products are also important to get a healthy balance. Fruit makes excellent snacks, just as well nuts.

Limit Your Sugary Snacks

More often than not, snacking is your deal-breaker. Be aware of how many times you open your fridge for a quick snack. Have your snacks planned out and meal prepped, the same way you do for your main meals. That way, you can resist those extra sugars and opt for a healthier option because it is readily available.

Control your Portion Size

Are you eating healthy but cannot achieve your goals? Be mindful of your portion size. Are you overeating on healthy food? Portion sizes are just as important as choosing what to eat. If this tends to be your weak area, try the below tips:

  • Swap your usual plate or bowl for a smaller alternative.
  • Use your plate as a portion guide: half vegetables, quarter high-quality protein, quarter carbs, and half a teaspoon of fats.
  • Start all meals by drinking a tall glass of water.
  • Eat slowly as this will regulate portion control.
  • Don’t eat straight from the container as you will not be aware of your portion.

How can Fortify help you plan healthy meals?

Are you feeling overwhelmed and do not know where to start? Here at Fortify Meals, healthy eating is one of our core values. We can proudly say that with our rotating menu, our meals never get boring, and they are certainly tasty and flavourful.

By signing up to one of our plans or meal packs, we will take care of your calorie intake, control your portions and fuel your meals with the right balance of proteins, carbs as well as fats. Most importantly, we can help you reach and maintain your goals in no time.

If your intention is to lose weight, we would recommend the Balanced Plan while if you are an athlete or an active person aspiring to take your training to the next level, the Power Plan would be the go-to option. On the other hand, if you are simply looking for convenience, we can support you with your main meals, so you do not have to worry about cooking a healthy lunch or dinner. 

How to plan healthy meals - Fortify

Our Meal Packs make meal prepping a dream. From protein-based packs to vegetarian options, we will take care of fuelling your goals. All you need is to smash them by staying consistent!

Our team of professional chefs, together with our certified nutritionist, can also accommodate you with a personalised food plan.

So, here is our little secret of how to play healthy meals…it is by choosing Fortify Meals! 

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