Stacey Maltman FNP, Maltman Medical Center Knoxville TN, knoxville doctor, TennCare doctor

MyPlate:  Learning How to Make Healthy Meal Choices

MyPlate The Well House Primary Care, Kingston TN, Stacey Maltman FNP, Candace Templeton FNP
Well House Kingston TN, Well House Primary Care, Stacey Maltman FNP, Candace Templeton FNP, MyPlate meal plan at the Well House in Kingston TN

Life is busy! It is difficult to eat healthy when you work, have children, or are limited due to fixed income. 


There are simple substatutions that you can do that are affordable and tasty that will assist you in healthy Meal Planning.


The MyPlate program is helpful in learning the types of foods and how much we should be eating. 


Click on each of the pictures for more information.

Portion Control

MyPlate Healthy Meal Planning, The Well House Primary Care, Kingston TN. Stacey Maltman FNP, Candace Templeton FNP, AllCare Harriman, ExacCare, Well House Clinic, diet planning

Keep track of what you eat with this Checklist. You will be surprised where you can cut unwanted calories.

What's All the Rage with KETO DIET???

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There will always be, I repeat, ALWAYS be a "Fad Diet" that promises to make you thin, beautiful, and healthy. The best way to become & remain healthy is strategic meal planning, not crash diets, coupled with exercise/activity.

Check this link:  KETO DIET for evidence based information related to the Keto Diet. Always make sure the information you are receiving is accurate and backed up by proven research.

Keto Diet Definition: The ketogenic diet is a high-fat, adequate-protein, & low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates.

In a healthy individual without significant underlying medical disease processes, the Keto Diet can be benefitial in ways more than for rapid weight loss. A study performed in 2004 has the following results:


The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively longer period of time did not produce any significant side effects in the patients. Therefore, the present study confirms that it is safe to use a ketogenic diet for a longer period of time than previously demonstrated." Dashti HM1, Mathew TCHussein TAsfar SKBehbahani AKhoursheed MAAl-Sayer HMBo-Abbas YYAl-Zaid NS. (2004, October 1) Long-term effects of a ketogenic diet in obese patients. Retrieved from

Ready to Try a Keto Diet???

Get Ready:

Discuss your plans to change your diet with your medical provider, especially if you have Diabetes, High Blood Pressure, or Breastfeeding.

Set realistic goals for yourself. Rome was NOT built in a day.......

If you have Diabetes:

Avoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same dose of insulin as you did prior to adopting a low-carb diet might result in hypoglycemia (low blood sugar).

You need to test your blood sugar frequently when starting this diet & likely lower the amount of diabetes medication you take, especially if you are on insulin.

Discuss your plan with your medical provider for guidance. 

Keto Diet Foods, Knoxville TN Keto Diet,

Disclaimer: Any information found on this website is not considered to be medical advice. Consult your healthcare provider prior to starting any "diet".

Think You Don't Have Time to Meal Plan??

Think Again! It doesn't have to be all consuming. There are quick meals that you can prepare in under 10 minutes. A helpful tip is to buy frozen veggies and precooked meats if your in a time crunch.

Here are a few ideas:


Rotisserie Chicken

Deli Meats

Pre-cooked Ham

Canned Tuna

Tyson Pre-Cooked Chicken


Green Giant Frozen

Walmart Brand Frozen

Kroger 10 for $10 Frozen

Bird's Eye Frozen

Pre-cut Fresh Veggies

Pinterest is an excellent source for tips on meal planning and FREE recipes.

Keto Diet Maltman Medical Center.jpg

Keto Chicken & Feta Cheese Meal

Keto Chicken and Feta Cheese Plate, Malt


  • 1 lb rotisserie chickens

  • 7 oz. feta cheese

  • 2 tomatoes

  • 2 oz. lettuce

  • 10 black olives

  • 1⁄3 cup olive oil

  • salt and pepper


  1. Slice the tomatoes and put them on a plate together with chicken, feta cheese, lettuce and olives.

  2. Season with salt and pepper to taste. Serve with olive oil.

Sample Menu


  • Breakfast: Two eggs fried in pastured butter served with sauteed greens.

  • Lunch: A bunless grass-fed burger topped with cheese, mushrooms and avocado atop a bed of greens.

  • Dinner: Pork chops with green beans sauteed in coconut oil.


  • Breakfast: Mushroom omelet.

  • Lunch: Tuna salad with celery and tomato atop a bed of greens.

  • Dinner: Roast chicken with cream sauce and sauteed broccoli.


  • Breakfast: Bell pepper stuffed with cheese and eggs.

  • Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.

  • Dinner: Grilled salmon with spinach sauteed in coconut oil.


  • Breakfast: Full-fat yogurt topped with Keto granola.

  • Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.

  • Dinner: Bison steak with cheesy broccoli.


  • Breakfast: Baked avocado egg boats.

  • Lunch: Caesar salad with chicken.

  • Dinner: Pork chops with vegetables.


  • Breakfast: Cauliflower toast topped with cheese and avocado.

  • Lunch: Bunless salmon burgers topped with pesto.

  • Dinner: Meatballs served with zucchini noodles and parmesan cheese.


  • Breakfast: Coconut milk chia pudding topped with coconut and walnuts.

  • Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.

  • Dinner: Coconut chicken curry.

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