It’s a busy week coming up and with all you have to do meal planning seems to be one more things on your list and something that takes up more time and is stressful. Does that sound familiar?
Actually, a little planning ahead can go a long way and can actually reduce your stress especially during the busy week ahead and is key to any weight loss plan. Meal planning can be as simple as having some healthy items in your pantry, freezer and refrigerator to put together healthy meals and snacks in just a few minutes. It is crucial for busy families who wish to live a healthy lifestyle.
Here are some tips to help you plan ahead for the week along with a couple of recipes too!
- Start by setting realistic goals: Consider your schedule, preferences, and dietary needs when planning meals. What nights do you have more time to cook a meal? What nights would a crockpot or insta pot meal work better for busier nights?
- Plan meals around the ingredients you have: Check your pantry and fridge before heading to the grocery store. Plan meals based on what you already have on hand to minimize food waste. Some websites like Allrecipes.com or apps have tools you can use to help you with meal ideas based on ingredients you have on hand.
- Make a list: Write down the ingredients you need for your planned meals. This will help you stay organized and avoid buying unnecessary items at the grocery store.
- Shop smart: Shop for groceries when you’re not hungry and stick to your list. This will help you avoid impulse buys and save money. You may wish to order groceries online to keep track of how much you spend and help to avoid unnecessary in-store purchases.
- Keep it simple: Plan meals that are easy to prepare, especially on busy days. Consider using a slow cooker or meal prepping to save time.
- Consider batch cooking: Cook large batches of food that can be frozen or reheated for later meals. This will save you time and money in the long run.
- Try new recipes: Experiment with new recipes to keep your meals interesting. Look for recipes online or in cookbooks that fit your dietary needs and preferences. Get the family involved! Kids who help you cook are more likely to try new healthier foods and you can set an example for them.
- Use leftovers: Use leftover ingredients to make new meals. For example, use leftover chicken to make a salad or soup. Add vegetables to leftovers! They add fiber, nutrients and help to bulk up the leftovers to make them extend to more servings.
- Plan for snacks: Plan healthy snacks to have on hand throughout the week. This will help you avoid unhealthy snacking and keep your energy levels up.
- Be flexible: Be willing to adjust your meal plan if things change. Life can be unpredictable, so it’s important to be flexible and adapt as needed. You can make healthier choices at restaurants and fast food places if necessary! Don’t be hard on yourself. Its about progress not perfection!
Here are a few simple recipes you can try:
- Grilled Shrimp Skewers:
- Thread large shrimp onto skewers, alternating with colorful vegetables like cherry tomatoes, bell peppers, and red onions.
- Brush the skewers with a mixture of olive oil, minced garlic, lemon juice, and dried herbs.
- Grill the skewers until the shrimp are cooked and slightly charred.
- Serve the shrimp skewers over a bed of quinoa or alongside a fresh cucumber and tomato salad.
- Sheet Pan Chicken and Vegetables:
- Toss chicken breasts, potatoes, and your favorite vegetables with olive oil, salt, pepper, and any desired spices.
- Arrange them on a baking sheet and bake at 400°F (200°C) for about 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
- Slow Cooker Turkey or Chicken Tacos:
- Place boneless, skinless turkey breasts or chicken breasts in the slow cooker.
- Add taco seasoning, diced tomatoes, onions, garlic, and a splash of lime juice.
- Cook on low for 6-8 hours or on high for 3-4 hours until the meat is tender and easily shredded.
- Serve the shredded meat in whole grain tortillas and top with your favorite taco toppings like lettuce, tomatoes, avocado, and salsa.
- Overnight Chia Pudding:
- In a jar, combine chia seeds, your choice of milk (such as almond milk or coconut milk), and a natural sweetener like maple syrup or honey.
- Stir well, cover, and refrigerate overnight.
- In the morning, top with fresh fruits, nuts, and a sprinkle of cinnamon or cocoa powder.
Lori is a Certified Health Coach and Weight Management Specialist who loves helping her clients change their habits into a lifestyle they love and want to keep for a lifetime! She has successfully helped dozens of women and men do this by implementing simple changes one at a time. No more dieting but instead they experience freedom to live healthier and more productive enjoyable lives!
Remember to check the specific cooking times and instructions for your particular meals. These recipes can be easily adapted by adjusting the ingredients or seasonings to suit your taste preferences.
You can learn more about Lori’s programs and services by visiting her website at https://seedsofchangenutrition.com/programs/. Email: Seedsofchangenutrition@gmail.com