Thursday Thoughts Ed. #36 - Meal Planning - Putting it all together
This week in my BetterFoodBetterFit class we talked about meal planning. We’ve spent the past six weeks learning the how’s and why’s of nutrition for fat loss and now we are putting it all together.Here are some tips for making healthy eating a happy routine in YOUR life.
How to Plan Meals – Step by Step
Get new ideas: Search online cookbooks like allrecipes.com for simple, healthy meal ideas. Ask your kids to look with you so they’ll be more interested in eating what you cook. Think of a superfood like kale and look it up in the index of your favorite cookbook.
Take shortcuts: 1) Could you combine fresh and convenience foods to make the meal faster? 2) Would using frozen and canned foods such as frozen broccoli or, canned tomatoes or beans, make the meal easier to prepare? 3) Do you need a simpler recipe for tuna casserole or a quicker way to make lasagna?
Keep the pantry and freezer stocked with staples: Adding meal staples to your shopping list makes it easier to create quick meals – brown rice, grains, frozen veggies, whole wheat tortillas, beans, etc. Remember, the food you have on hand will determine how healthfully you eat so, choose wisely.
Make Your List: Make a list of all the main dishes you normally fix, as well as foods that you would like to serve but often don’t due to time constraints or missing ingredients. List the ingredients that you will need to prepare these meals too.
Look before you shop: Finally, check your pantry and refrigerator to see what you may already have on hand, make adjustments to your list and take your list to the store.
Tips for How to Plan Meals
Once you've got the meal plan, here are some other tips that can help make your life simpler:
Look ahead for extra-busy days and plan something quick for those days.
Use a shopping list. Before you go to the store, plan your shopping list so you buy everything you need.
During the week, plan simpler meals: one-pot meals, broiled or roasted meats, steamed vegetables, salads, fresh fruit desserts. Save sauces and multi-step meals for weekends.
In addition to our double-duty meals try these tips:
– Brown extra ground beef or turkey for dinner to use in another dish, like tacos, later in the week.
– Cook two more chicken breasts and then cut some up for another meal such as stir-fry with vegetables and brown rice.
– Cook extra rice, put it into a container, and refrigerate or freeze. On a busy night, microwave it, stirring occasionally, until heated through, and then use as you would fresh.
– Chop a whole onion, even if you only need part of it right now. Store the rest for another meal.
– Grate extra cheese and store it in a zippered plastic bag in the freezer.
Example of a super healthy and EASY weekly dinner meal plan:
Monday: Turkey burgers with sweet potato ‘fries’ and zucchini sticks
Tuesday: Veggie Stir-fry over brown rice
Wednesday: Steak salad
Thursday: Whole wheat pasta with meaty or veggie tomato sauce and a green salad
Friday: Salmon tostadas
Saturday: Eggplant parmesan with steamed broccoli
Sunday: Veggie Chili
List:
Staples: Bags frozen stir-fry veggies, Brown Rice, Whole wheat pasta, corn tortillas, canned salmon, canned corn, canned black beans, jarred salsa,
For Recipes:
Ground Turkey, Lean Sirloin steak, Sweet potatoes, Zucchini, Broccoli, Eggplant, Tomato Sauce, Avocado, Salad greens,
Optional:
Whole wheat hamburger buns
Basil (For burgers and parm)
Mozzarella cheese (For burger and parm)
What are you planning this week?
I like to sit down on Sunday evenings and plan the week ahead. What about you?
I’d love to hear from you.
P.S. Member Surveys are up online TODAY! Go get some feel good exercise endorphins kicking and then fill it out. Your input makes our club what it is. Tell us what you think!
P.P.S. I’m subbing the 5:30am class tomorrow morning! We will be working a kick butt circuit - - come start your Friday right!
With Love,
Coach Remy
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