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Meal Plan Beverages

11th September, 2023

Beverages to Have When You Are On a Meal Plan

How much fluid shall I take daily? It's a simple question but has a complicated answer.

Your individual needs for fluids depend on various factors such as your lifestyle, daily activity levels, and health conditions. Moreover, it's not only about how much you drink but what you are drinking.

You must have heard it several times, "Eat your calories, don't drink them." Unfortunately, calories usually sneak in through drinks and sabotage your diet plan. It would help to avoid such sneaky calories when on a diet plan, especially when looking for weight loss. This goes without saying that soft drinks, fancy caramel macchiatos, and sugary drinks are bad for you. Even fresh fruit juices are high in sugar and must be consumed cautiously.

Being said that, what drinks are safe to consume when you are on a diet plan? Most of our diet plans come with delicious and healthy drinks picked up by our nutritionists. Apart from the drinks in your diet plan, you can pick all the items in the below list to fluid up your body.

Importance of Beverages in a Meal Plan

Beverages play a crucial role in a meal plan for several reasons. Firstly, they contribute to hydration, which is essential for overall health and bodily functions. Adequate hydration supports digestion, nutrient absorption, and temperature regulation. Secondly, beverages can enhance the taste and enjoyment of meals, making the dining experience more satisfying. The right choice of beverages can complement the flavors of the food and provide a refreshing contrast.

Additionally, selecting the right beverages can contribute to the nutritional balance of the meal plan. Opting for healthy options like water, herbal teas, or fresh fruit juices ensures the intake of essential nutrients while avoiding excessive added sugars or unhealthy additives.

Considerations for Selecting the Right Beverages

When selecting beverages for a meal plan, there are several key considerations to keep in mind. First, consider the nutritional content of the beverage. Opt for options that provide hydration while also offering essential nutrients, such as vitamins, minerals, and antioxidants. Additionally, be mindful of added sugars and artificial ingredients, as these can undermine the beverage's healthfulness.

Next, think about the flavor profile and how it complements the meal. Consider whether you want something refreshing, soothing, or indulgent to pair with the flavors of the food. Finally, take into account personal preferences and dietary restrictions to ensure that the chosen beverages align with individual needs and goals.

Hydrating and Refreshing Choices


Your body is 60 percent water. Your body uses water to regulate temperature and maintain other bodily functions. Water is crucial for your health and does much more than quench your thirst. It is responsible for keeping your tissues and body moist, glowing skin, and excreting waste from the body. Water also plays an important role in preventing constipation.

Apart from all essential functions, it also encourages you to eat healthier. Upping your water intake before meals can help you eat less as you feel satiated much faster. It is not a substitute for food but can take the edge off hunger. The dehydrated body finds it harder to metabolize stored energy, which gives way to sugar cravings. Drinking the right amount of water is the best way to get rid of sugar cravings.

So, don't rely on a thirst for a cue to drink water, have water at regular intervals and urinate frequently. If your urine is pale yellow color like a straw, then you are not drinking enough.

Herbal Teas

Herbal teas are the most delicious and healthiest tea in the world. Not only do they have zero calories and sugar, but they also have incredible health benefits. Herbal teas like chamomile or green tea are packed with antioxidants and nutrients. They consist of anti-aging properties that are great for skin health; sipping herbal tea regularly once a day serves many purposes. Unlike other teas, herbal teas do not contain caffeine.

Fresh Fruit Juices

Fresh fruit juices are a popular and nutritious beverage option for a meal plan. They are packed with vitamins, minerals, and antioxidants, providing a refreshing and revitalizing boost. Opting for freshly squeezed juices ensures the intake of natural sugars without any added preservatives or artificial ingredients. Different fruits offer unique flavors and health benefits, allowing for a variety of options to suit individual preferences.

However, it's important to consume fruit juices in moderation due to their natural sugar content. Pairing fresh fruit juices with meals adds a vibrant and flavorful element to the dining experience.

Healthy and Nutritious Options

Green Smoothies

Green smoothies are integral to cleansing and have made their way to all health stores, health-centric restaurants, and even our healthy meal plans. Healthy fruit and vegetable smoothie recipes for weight loss help your overall wellness meal plan.

Green smoothies are made by combining leafy green vegetables and fruit blends with water or sometimes milk. Our chefs also have some green smoothie recipes for weight loss and detox. The hot favorite on the menu is the tasty blend of apple, kale, spinach, celery, pineapple, parsley, and lemon—the smoothie is packed with minerals, essential vitamins, fibers, and antioxidants. Mixing fruits not only adds much-needed sweetness but increases the nutrition quotient of the smoothy.

Fiber is an essential nutrient that green smoothies provide. It aids in digestion and supports the growth of beneficial bacteria in your gut.

Protein-rich Drinks


Protein-rich drinks are popular among people who want to bulk up or athletes who need a protein-rich diet. Proteins are essential for your body for multiple reasons and not just muscle building. Proteins are important for healthy cartilage, skin, and bones and help with muscle repair after workouts. Several pieces of evidence show that having a smoothie before a workout or after induces a significant rise in muscle protein synthesis.

Protein smoothies are usually prepared by blending fruits or vegetables with protein sources such as cottage cheese, Greek yogurt, or protein powder. Our muscle gain diet plan consists of several tasty drinks packed with protein—for example, chocolate protein smoothie and blueberry cinnamon protein smoothie.

Protein is one of the three macro-nutrients that our body needs in large quantities. Not only athletes or bodybuilders but everybody requires the right amount of protein in their diet. Protein-rich beverages provide you with energy and all essential nutrients. These drinks also help you feel full for longer and help you cut down on unhealthy snacks.

Special Diet Drinks

Special diets like vegan or keto do not restrict you from enjoying healthy drinks. On the contrary special smoothies can be nutrient-dense, packed with minerals, vitamins, fibers, and antioxidants. You can blend several fruits and veggies and create tasty drinks quickly and easily. If you are lactose intolerant or vegan, you can substitute milk with almonds, oats, or soy milk.

When you don't have time to prepare a full-on meal, you can just throw some fruits or veggies along with almond milk and unsweetened syrup and make a nutrition-rich drink. You can make your drinks as versatile as you want. You can add anything that your special diet permits and you feel comfortable with.

"Drink up to stay hydrated as dehydration can get ugly."


Your choice of ingredients dictates the health benefits of your drink. Healthy drinks can be used for several purposes. From cleansing to detox, from nutritious food alternatives to a quick energy boost, you can find the right drink to help you achieve whatever your goal is.

Just infusing water with leafy greens, herbs, or citrus fruits can help you detox, cleanse and add nutrients to plain water. If you are going to skip a meal, add some nuts or avocados, blend them with milk and make a smoothie rich in protein and healthy fats. If you are looking to energize yourself after a tiring day, add some fruits and superfoods to your smoothie.

There are plenty of drinks that you can take along with our diet plans without compromising on the calorie count. Just make careful choices or discuss with our nutritionists to guide you in the right direction.

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