Many people tend to fall off the healthy bandwagon during the summer. There are summer BBQ’s, picnic’s, theme park meals and many meals away from home. For some, going back to school is a chance to get back to your routine and start eating healthy again.
Meal planning does not need to be complicated or expensive. It takes a little planning and ahead of time prep.
First things first, PLAN YOUR MEALS FOR THE WEEK.
- Have a general plan of what you will make during the week.
- Know how to plan a healthy lunch
- Prep for easy breakfasts and/or breakfasts on the go.
- Go grocery shopping. In order to have the foods to prep you meals, you must purchase them. Consider meal planning based on items for sale at the grocery store.
- Cook, chop, pre-pack and wash foods for the week when you have free time. For example; this weekend I bought fresh veggies. I washed, trimmed and steamed them for the week. I put them in individual containers so eating them is simple and easy.
- Think ahead. Before you go to bed at night, have an idea of what you are going to eat for breakfast lunch and dinner the next day. Meals become mindless and easy in the morning when you busy day gets started.
Listed below are some easy ideas:
- Great to use as a protein in the morning with a slice of toast and/or fruit for an easy meal.
- Chop and add to tuna with light mayo and mustard with relish for a simple and delicious sandwich on whole wheat bread or sandwich flat.
- Enjoy an egg salad sandwich with light mayo and mustard.
- Perfect afternoon snack with your favorite fruit.
- Top you salad green with a boiled egg and your favorite veggies. Add a light dressing and whole-wheat crackers for a perfectly balanced meal.
- Cut in half, scoop out the yolk and add cottage cheese into your boiled egg halves.
Steamed Veggies (asparagus, broccoli, green beans, brussels sprouts, cauliflower)
- - Perfect side dish for your dinner meal
- - Great afternoon snack
- - Add to your pasta and protein dish at dinner
- - Top a homemade pizza with your favorite veggies and top with reduced fat mozzarella cheese for a homemade treat.
- - Chop and add to a rice or quinoa dish
Quinoa or steamed brown rice: Prepare ahead of time and keep in a covered container in the fridge for up to a week.
- - Make a rice or quinoa bowl with you favorite beans and veggies for a perfect meatless meal.
- - Grill chicken a serve with quinoa or rice topped with fresh salsa.
- - Make a salad and top with bell peppers, tomatoes, green onion and 1/2 cup quinoa, flavor with fresh salsa and cilantro.
- - Use leftover rice or quinoa and mix into your prepared oatmeal. Quinoa will provide a little extra protein and a slightly different taste to your morning!
- - Perfect for a fish sandwich on a whole wheat sandwich flat
- - Wrap fish into a whole wheat tortilla with hummus, fresh leaf spinach and tomato slices for a great lunch.
- - Add fish to your greens and all your fresh vegetables. Top with a low-fat dressing. I love using liquid amino acids for a dressing.
- -Enjoy a rice or quinoa bowl with fresh spinach, bell peppers and fish for a quick and easy dinner.
- - Enjoy fish tacos with soft corn tortillas, shredded cabbage, diced tomatoes and scallion onions.
- Pre-make banana bread (I love my protein banana bread in our cookbook). Easy to slice, add peanut butter and a light yogurt for a quick and easy breakfast.
- Soaked oats: Soak raw oats in you favorite milk. Add cinnamon, vanilla and a touch of sweetener (optional) Add protein powder and fresh fruit. Soak in fridge overnight and enjoy in the morning.
- Quick eggs. Add egg whites to a small pyrex type dish. Cook in microwave in 10 seconds until cooked to your likeness. Enjoy scrambled eggs in your favorite whole wheat pita bread or with a slice of whole wheat toast and a fresh fruit.
- Toast Whole wheat English muffin and add natural peanut butter and 1/2 banana (sliced)
- Pre make pancakes with buckwheat flour and whole wheat flour, egg whites and vanilla. Store leftover in the fridge for easy breakfasts on the go.
Healthy meal planning takes a few extra minutes. However, eating healthy is better for your body and your wallet. Avoid spending money on empty calories. Fuel up with good foods that offer carbohydrates, protein and fats. Vitamins and minerals also support a healthy body and metabolism. Try and avoid excluding certain food groups.
YOU ARE WORTH IT!!!!