How to Build a Healthy Meal Plan with NutriBullet

nutribullet healthy meal plans

Happy 2017! A new year means new resolutions! Regardless of what your health goals are, the NutriBullet can help you reach them because there’s a NutriBlast recipe for everyone and every need.

Deciding on the right NutriBlast for you is a wonderful journey. Set out today by looking through our large selection of recipes, created by nutritionists and NutriBullet fans. To streamline the process, pick a section that appeals to you, whether it’s heart health or diabetes, and select two or three recipes to get started with.

Depending on what you’re trying to accomplish, you can choose any number of these perfectly balanced treats to help build your healthy meal plan. Give yourself time to plan out which Blasts are best suited for your diet. Consider printing out recipes or writing them down on a note so that they’re ready for you right when you enter the kitchen. And with the NutriBullet Recipes app, you can easily save recipes to quickly find later on whenever you’re craving a nutritious snack.

Whether you’re at home, in the office, or on the go, you can enjoy a nutrient-packed Blast any time – breakfast, lunch, dinner, snack, you name it! If you’re looking to increase your vegetable intake and get more fiber, a NutriBlast can make that happen.

If you’re diabetic, there are plenty of recipes that are low glycemic and diabetic-friendly! The most important thing is to find a recipe that is well-balanced, whether you’re enjoying it as a meal or as a side.

What is Balance?

Balance means having both carbohydrate and protein, along with fiber, in your each of your meals. This optimizes the effect the Blast will have on the blood sugars. One misconception is that carbs are bad and should be avoided at all cost. However, if you avoid carbohydrates, your body will actually break down its own muscles to produce more carbohydrate. It’s an inefficient system of producing carbohydrate that gets carried out whenever your body doesn’t receive an adequate amount from your diet. Research shows that this can actually have long-term detrimental effects on the pancreas.

As we look at a 1800 calorie meal pattern, a typical day would look similar to this:


  • 30 grams of carbohydrate; 21 grams of protein; 20 grams fat; 10 grams of fiber;


  • 45 grams of carbohydrate; 21 grams of protein; 20 grams fat; 10 grams of fiber;


  • 45 grams of carbohydrate; 21 grams of protein; 20 grams fat; 10 grams of fiber;

Bedtime Snack

  • 15 grams of carbohydrate; 7 grams of protein; 10 grams fat; 10 grams of fiber;

During the day, most individuals will have another snack that’s the same size as their bedtime snack or breakfast. When adding a NutriBlast to your meal plan, it should also be the size of one of these meals or snacks.

To get a better idea of what the portions look like:

  • 15 grams of carbohydrate = 1 tennis ball sized fruit
  • 12 grams of carbohydrate = 1 cup dairy
  • 15 grams of carbohydrate = ½ cup starchy item like potato, beans*, and corn
  • 7 grams of protein = 1 ounce of an animal food like beef, pork, poultry, fish, 1 extra large egg white, *½ cup beans

*Some foods have both carbohydrate and protein in them.

Most vegetables, especially green ones, are considered free foods. Therefore, they can be enjoyed in unlimited amounts. This is true for cruciferous vegetables like broccoli, cauliflower, carrots, and cabbage. Other free foods, like kale, spinach, celery, and cucumbers, can be added in unlimited amounts to your NutriBlasts.

Not all NutriBlasts have to be sweet. Some people prefer vegetables over fruits and find vegetable smoothies, with a hint of Tobasco sauce, turmeric, and other spices, to be the hit of their recipe list.

A great way to get started with your NutriBullet is to start simple. Add only a few nutritious ingredients and gradually adjust to fit your tastes and dietary needs. Over time, you’ll be an expert as you become familiar with ratios and flavor combinations!

Get started on your healthy lifestyle with the help of your NutriBullet! There are hundreds of easy and nutritious recipes waiting for you to test out. Browse through our selection and create your perfect meal plan!

Registered Dietitian, Licensed Dietitian, Certified Diabetes Educator

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