I know I may seem like a broken record when it comes to meal planning, but I have to tell you that if I did not plan out my meals for the week, I would be setting myself up for failure. Eating healthy is my top priority when it comes to my dietary needs. I want to maintain the healthy lifestyle I have at the moment, and this really helps me to be successful.
I also know this can sound overwhelming when you lead a busy life. You don’t know how you are going to fit in cooking a healthy meal for your family every night, let alone spend time meal planning. I totally get it. It does seems overwhelming.
So how much time do you spend every night preparing meals for your family?
How many times a week do you opt for the unhealthy option because you don’t have the time to cook?
I have been there. It often feels like we just cannot handle another thing. But you know what, it seems like every home workout plan, nutrition guru, and dieting channel in social media sticks to one basic concept, meal planning. The reason this seems to be the common denominator is because meal planning is key to a healthy eating routine working. If you are new to meal planning, here are a few things to know before implementing it into your routine for you or you and your family.
Start With a Master Food List
The first place to start with meal planning is with a master food list. You can print these out online, by season, or you can make your own list. Ideally what you are doing is narrowing down the foods you like, the foods you do not like, the ones you are allergic to, and the ones you have never tried. This master list will help you narrow down your recipes and get foods for your meal planning that work for you personally. You can also mark down how many calories each have and how they can be used.
To take the guess work out of all of this, I have also created the Simple Healthy Recipes for Women on the Go. This is the quickest way to take the guess work out of what your meal planning food list will look like. You are given all the recipes, shopping lists and suggested meals plans so that you can be successful in the least amount of time possible. I also teach you how to batch cook and how to make the most of the little time you have to be efficient and preparing your meals.
Consider Your Goal
Make sure you consider your goals with your meal planning. For example, you may be looking for a way to reduce your stress during the week. Meal planning may offer you more downtime and more time to enjoy being with your family. Then again, you may want to drop several pounds. If that is the case, you want to keep an eye on your caloric intake. Bodybuilding goals have even more considerations to reach your goal. Overall, you should consider long-term, short-term, and overall goals before you start meal planning.
Consider Your Containers
One thing many people do not consider about meal planning are the containers they will be using. This can make a big difference in how you plan out your meals. Most people do use containers that have several slots for protein, vegetables, fruits, and sauces. If you will primarily be doing full meals, then these are ideal. You may also want to bento boxes, soup containers, or other options. Consider what types of meals you want to have and then make sure you have the containers for them.
Time-Frame Planning
Considering your time-frame is something that goes along with meal planning basics. You need to make sure that you are planning for a set amount of days. Most people do weekly meal planning while larger families may do planning for the whole month. The time-frame along with the food lists and goals can greatly affect your budget, so considering a time-frame is vital.
These basic principles of meal planning can help you get started. Remember, there is no set defined way of meal planning. The idea is to work with the healthy meal options you want, plan the meals, and make sure they work for you and your lifestyle. It may take a little time to get things on a solid track, but once they are you will find meal planning to be an easier route on many levels.
If you need help with planning out your meals, then feel free to contact me….and remember, the Simple Healthy Recipes Club is an awesome way to get delicious recipes to help you with your planning and weight loss needs (not to mention the anti-aging benefits of these delicious recipes).
If you don’t have time in your busy schedule to spend hours scouring the Internet for appealing, healthy meals and desserts… or to wander around in the grocery trying to figure out which ingredients you need, let me take the pressure off!
Every month, I’ll send you new, flavorful recipes… insider tips… done-for-you grocery lists… and MUCH more!
Ready to start eating healthy…AND get back hours of your time every week? >YES, I’M READY TO GO<<
ROASTED VEGETABLE SALAD
Serves 2
1-pound bag mini sweet peppers, seeded and cut in half
1-pound Portobello mushroom, sliced
1 large red onion, sliced
1-pound Brussels sprouts, trimmed and cut in half
2 teaspoons garlic powder
2 teaspoons Italian seasoning
2 tablespoons coconut oil
sea salt and black pepper to taste
4 cups mixed greens
1 lemon, juiced
1 tablespoon extra-virgin olive oil
Preheat oven to 425°F and line a large, rimmed baking sheet with parchment paper. Set aside.
Next, add peppers, Portobello mushrooms, onion, and Brussels sprouts to a large mixing bowl. Season with garlic powder, Italian seasoning, coconut oil, sea salt, and black pepper and gently toss to combine. Layer the seasoned vegetables on the prepared baking sheet.
Place sheet pan in preheated oven and roast for 40-45 minutes, stirring halfway through, or until the vegetables are tender and develop a caramelized color. Remove from oven and set to the side to cool.
Serve the vegetables warm or cold over a bed of mixed greens. Top with lemon juice and olive oil. Season with salt and pepper.