Get excited about nutrition, and learn as you go with these information-packed resources on a wide variety of nutrition-centric topics! Our bistroMD experts review the importance of the macronutrients protein, fat, and carbohydrates, as well as how to make them work most efficiently for you.

Nutrient-Rich Meal Plans

In a busy society laden in overly processed foods, one can reap the benefits of nutrient-rich foods by planning ahead and utilizing a meal delivery service.


Consuming nutrient-rich foods is one of the most sure shot ways to not only lose weight, but equips the body with it needs to function at its prime. Eating fresh food also controls the intake of foods overly processed with sodium, sugar, trans fat and an array of harmful compounds and chemicals.

Not providing nutrition the body needs can lead to immediate feelings of fatigue. To make matters more problematic, there is a greater risk of opting for innutritious foods in desperation to provide a quick, but very brief, rush of energy.

What's more, a diet devoid of nutrient-dense foods increase the risk of obesity, diabetes, heart disease, certain forms of cancer, and other health conditions. An alarming recent study published in JAMA Internal Medicine also found people have a 14 percent higher risk of early death for every 10 percent increase in ultraprocessed foods they consume.

Unfortunately, though, as the American food industry creates and offers more processed products, a healthy nutrition meal plan becomes more difficult to follow and achieve.

But in a busy society laden in overly processed foods, one can reap the benefits of nutrient-rich foods by planning ahead and utilizing a meal delivery service.

Nutrient-Rich Meals

Nutrient-rich foods are ones that provide the body with essential nutrients, including, but not limited to, fiber, protein, healthy fat, vitamins, and minerals. They often are in their whole forms with minimal processing, in which all nutritious components are still intact.

Brown and white rice varieties are a great example of explaining nutrient-density of foods. As they are both primarily carbohydrate sources, brown rice is a whole grain, in which the entire grain is composed of fiber, B vitamins, iron and other beneficial nutrients. White rice, on the other hand, lacks vital components of the grain, thus essentially making it a source of empty calories.

Also think of a whole apple versus apple juice. Though apple juice may offer some nutritional value, it lacks the fiber a whole apple offers and can lead to quick blood sugar spikes.

A balanced, nutrient-dense diet incorporates more whole grains, fruits and veggies, lean and plant-based proteins, milk and dairy products, nuts and seeds. It is also limited in processed, convenience foods that are often produced with refined flour, sugar, salt, and oil, which essentially tend to be ample in calories but devoid of nutritional value.

As a general rule of thumb, naturally keep calories in check and optimize nutritional content by filling at least half the plate with veggies, a quarter with a lean or plant-based protein, and complementing with a whole grain and healthy fat source.

Following a structured, nutrition meal plan also helps you plan ahead and stick to a nutritious diet.

Meal Plans Let You Plan Ahead

Creating and sticking to a healthy nutrition meal plan can help alleviate the stresses of preparing balanced meals and ensure nutrient-rich foods are being consumed regularly. But tackling meal prep does not have to be a huge undertaking!

Simply start by picking a day and allotting a few hours to strategize your game plan and tackle the week ahead. Then identify healthy meal options and create an ingredient list accordingly. Not only does this keeps you structured at the store, but reduces the risk of purchasing out of temptation and increases the compliance to prepared meals and snacks.

Planning meals ahead ensures necessary ingredients are always on hand, so there will be no reason to order a pizza or to go through that fast-food drive thru. An added benefit of adopting a healthy nutrition meal plan brings the satisfaction of knowing all meals are homemade.

Enjoy Healthy Food Without Cooking

Sometimes, though, busy schedules make it difficult to plan consistently. This is where bistroMD steps in and lets you benefit from a meal delivery service without the need of meal prepping!

BistroMD rejects the idea that healthy weight loss food must be bland and boring and is passionate about delivering well-balanced meals across the entire nation! What's more, all nutrition meal plans are backed by science and research of founding weight loss physician Dr. Caroline Cederquist.

Dr. Cederquist works with a team of Registered Dietitians to ensure nutritional requirements for healthy and long-term weight loss are being met. Every doctor-designed and dietitian-approved meals offer a scientific balance of nutrient-dense complex carbohydrates, whole grains and fiber along with lean protein and healthy fat sources.

Aligning with their belief healthy eating is not about eating less, but eating better, bistroMD is committed to using the highest quality sources in each entrée. Meals prepared with the freshest ingredients possible without unwanted fillers and unnecessary ingredients, including no trans fats, artificial colorings, MSG, chemical fillers, nitrates, added sulfites or the artificial sweetener aspartame.

BistroMD is also committed to using ingredients from responsible sources by selecting environmentally-responsible seafood, always sourcing rBGH-free beef, using hormone-free chicken per U.S. law, and partnering with local, family-owned farms whenever possible.

And with gourmet diet food options including Canadian bacon and Swiss omelet, blackened chicken with creamy smoked paprika sauce, sliced ham with mustard maple sauce, grilled teriyaki salmon, and lasagna with garden marinara, enjoying healthy food without cooking has never been more convenient or delicious!

Written By Christy Zagarella, MS, RDN. Published on November 07, 2012. Updated on March 18, 2019.


Follow @bistroMD

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   
Dr Phil
Lifetime Network
The Biggest Loser
The Doctors