Healthy Meal Planning
This board is for meal planning tips, advice, and blog posts. It's easier to eat healthy if you plan your shopping and meals properly! For women looking to eat…
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Instead of meal-prepping, try ingredient-prepping. Sometimes, packaging ready-to-go meals a week in advance can leave your food looking soggy and a bit unappetizing. Plus, you might change your mind as to which ingredients you want to eat with what. Instead of creating an entire meal, prepare the individual components.
Make a grocery list once you have your meal plan in place. This includes everything you need to make each meal that you don’t always have on hand at home. Be sure to add a few easy grab-and-go snacks, as well. Plan a trip to the store over the weekend or the beginning of the week. With a detailed list, it'll also be much quicker moving throughout the store.
Start by making a list of your favorite easy meals. This includes breakfast, lunch, and dinner. Add it to the list if you like it, and it's simple to throw together. Once you have a list of your favorite meals to draw from, you can begin to plan. Plug in a few meals (let's say Monday and Wednesday) and then a corresponding meal (on Tuesday and Thursday) that can make use of the leftover ingredients.
INVITE SOME FRIENDS FOR DINNER Find a new crowd to cook for. Invite some friends over for dinner and make a theme if you’re feeling creative, such as Taco Tuesday. You can even decorate! If you can’t have friends over, schedule a virtual dinner date. You can even cook the meals together on Zoom— find a recipe you all love and try making it together. Maybe you can send a friend your favorite recipe to make while they send you theirs, and you can taste test. Get creative and have fun with it.
MAKE COOKING A FAMILY EVENT Cooking by yourself can get boring, so invite the family to join. Give everyone a task and make a fun event out of it. Not only will you get some extra helping hands, but the time will pass by much quicker with a bit of fun. Allow someone else to find a new recipe, teach the little ones some cooking skills, and play some fun music. If you live with roommates or a significant other, you can make more difficult recipes without worrying about hot stoves or sharp knives.
With the cost of food on the rise, we all want to make sure our food stays fresh and that we are spending our money wisely on groceries. Without even realizing it, you could be making some common mistakes that dramatically shorten the lifespan of the groceries you bring home each week. I’m here with some helpful tips to make your money and groceries go a bit further, and lessening food waste in your home.
PREPARE INGREDIENTS, NOT MEALS Instead of stressing yourself by cooking full meals, stick to preparing single ingredients. Batch cook some rice or quinoa, grill some vegetables, or air-fry a fillet of fish. That way, you’re not overwhelming yourself with putting an entire dish together, but you’ll have all the ingredients ready to go when you’re hungry. All you need to do is pair the staples with some quick salad or side dish.
COOK MORE MEALS AT HOME The holidays are full of good company and good food, but the new year is the perfect time to start using your kitchen again. Not only will cooking your meals save you money, but it will also help you get back on track with your regular routine. You can choose your ingredients, understand what you’re eating (and how much), and eat a balanced diet full of all the nutrients you need.
The evidence of love is clear with the viral sourdough craze and the necessity of cooking at home more during the stay-at-home orders we walked through together. However, as things are opening back up, the cooking fatigue has set in, and the last thing we feel like doing is cooking three meals a day. Here are some ways to deal with cooking fatigue so you can continue to make delicious and healthy meals at home.
You’ll Save Money. In the bulk aisle, you’re only paying for the weight that you decide to buy. This means that you can take only what you need, and therefore, you’ll be paying much less than purchasing a standard package size. Additionally, advertising and packaging items cost businesses quite a lot of money, so bulk items tend to cost much less per unit compared to the same things in a package.
Swap refined carbs with whole grains A popular diet is to get rid of carbs, and that’s NOT what I’m suggesting here at all. I would like to see us swap out refined carbs with whole grains. Whole grains contain fiber which lowers LDL cholesterol, commonly known as the bad type. Fiber takes longer for the body to digest, so you will feel full longer than you would if you eat refined carbs.
Wash, and cut-up fresh veggies, get them ready to eat for snack time. If you have to go to the office, pack them in your bag, if you are a fridge grazer, have them right in front of you when you open the fridge door. Making it EASY to have a fruit or veggie snack increases the chance of eating enough.
SIT AT A TABLE Our busy lives mean we often eat on the go. But, now that you’re eating from a plate, continue “formalizing” your gastronomic experience by always sitting at a table. This helps to pull your attention back to your food and to your eating habits. It has also been shown to dramatically reduce overeating - especially for those who tend to eat in front of the TV. Do you eat in front of the computer? Uh- oh... me too. Also not good for us to get into this habit.
If life feels to be busier than ever lately or feels hard to catch up and stay ahead on your to-do list, you are not alone. In fact, it’s one of the most common complaints I hear from my clients. If you are like me, you probably have some time carved out on the weekends to plan for the coming week -- the grocery list, your upcoming errands, housework, and appointments. However, no matter how much we plan, sometimes an unexpected turn of events can derail our day and throw us off track.
THERE’S THREE SIMPLE STEPS TO GET GOING IN THE RIGHT DIRECTION. AND AFTER A FEW WEEKS, YOU’LL BE THAT MUCH FURTHER AHEAD. Start by making a list of your favorite easy meals, Make a grocery list once you have your meal plan in place, Go ahead and staple together the grocery list and the meal plan to use later.
The next time you walk into the grocery store, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? Think back on your favorite childhood meal or did you come across something totally delicious at a restaurant or get-together lately? You could browse around the store looking for something you haven't had before; something that is completely new to you. Be adventurous and fun.
Whatever it might be- even with the best intentions, the weekend planning session doesn't work out, and we begin the week without our detailed plan of action. Specifically, when meals aren't planned out for the week ahead, this can lead to a drive-thru-filled week as we grab for quick and easy options when we run out of time. We know that doesn’t set us up for success with our health and weight loss goals, but sometimes convenience and ease take priority.
Having proper kitchen utensils makes cooking so much easier and faster. When's the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me ( I have my eye on a Vitamix).
Cooking can easily become a chore and something we don't look forward to but coming up with new and fun ways to meal prep can create a fresh and new experience. If you find yourself avoiding the kitchen or you don't love cooking that much, maybe I can help make it more fun for you? I know that sometimes I don't find cooking to be all that fun. I can get into a rut just like everyone else. So that's why I've listed my best "fun" cooking tips for you.