Do you have intentions of eating healthy, but find that you’re frequently on-the-go and don’t have time to prepare healthy meals? Eating healthy doesn’t have to be hard work, but it does require one essential ingredient, organization! This month I’m sharing my top strategies to simplify meal planning and help you stay on track with making healthy food choices.
Step #1 – Pick one day a week (ideally a day before you need to go grocery shopping) to plan your meals. Put the kids to bed, make a cup of tea, and sit down for 30 minutes with a few cookbooks and/or your computer. When I’m feeling super organized I like to do this on Thursdays so that I can also go through the flyers for the week.
Step #2 – Look at your schedule for the upcoming week, and note what days you’re in and have time to make dinner, versus which nights you’re out and need either left overs or something quick and easy to throw together.
Step #3 – Search for meals based on your schedule for the week, what foods are in your fridge and cupboards, what’s on sale, etc. You can keep things really simple by preparing the same thing for breakfast and lunch for the week, and doubling up on dinners. Remember to select meals that are balanced and include the following:
– A carb (grain, root vegetables such as potato and squash, and/or beans) – should make up 25% of your meal.
– A protein (meat, fish, eggs, beans, etc.) – should make up 25% of your meal.
– Green or non-starchy vegetables – should make up about 50% of your meal.
– Some healthy fat (avocado, nuts, seeds, oils, olives) – include a handful with your meal, use oils in cooking or dressings.
As you go along, start creating a Master Recipe List of go-to meals. Every time you find a new meal that you love, add it to the list to expedite the meal planning process.
Step #4 – Write down and organize your grocery list based on sections of the store (for example, produce, meats, etc.). This will streamline how much time you spend shopping and ensure you don’t miss anything off your list!
Step #5 – Block a few hours on the weekend for meal prep. During this time I aim to make my lunches for the week, and prepare two dinners. I like to multi-task, and will often do this while watching Netflix or listening to a podcast. While it may seem like more upfront time and effort, meal planning is one of the most important things you can do to set yourself up for success!
Looking for more help to get back on track after the summer season? Call 905-793-8868 or email andrea@drgri.com to book an appointment. Just interested in learning more about naturopathic services? Book a 15-minute “meet and greet.” You’ll have an opportunity to meet Dr. Gri, ask questions, and find out how naturopathic medicine may help your health concerns. Please note that treatment plans will not be presented at this time.