What am I going to eat; mom what’s for dinner? There goes the chorus of an unprepared evening. Never was my favorite song I must say. Why not try meal planning for the week as a better option to ensure you and your family develop and maintain healthy eating habits. Avoid drawing for that quick, unplanned and most likely unhealthy option by following these three steps:
- Select the meal or recipe.
- Shop for your ingredients.
- Prep for the week.
Meal planning considers several factors like budget, the number of people eating, the time of each meal, the recipe on hand, available foods in the fridge or pantry, special dietary concerns, and likes and dislikes of everyone who will be eating. An excellent starting point is to choose a recipe that contains food and ingredients that you enjoy and have a good idea how to prepare beforehand. If one or more people have different dietary needs, like diabetics, or are just plain ole finnicky eaters, plan for substitutions in the food preparation or food substitutions for them.
There are a few things to note when making meal choices and planning your weekly menu. First, experiment with food, that’s what I do and why I’m known as the Remix Rebel. While they may advertise eggs for breakfast, a quick and healthy meal for dinner is an omelet with spinach and onions sautéed in some coconut oil. Or a take on chicken and waffles can be had for breakfast. Gone are the days of traditional breakfast, lunch and dinner options. Nothing is off limits I say!
Make it fun, implement a theme night and involve the entire family. Taco Tuesdays could involve the children coming up with alternative healthy toppings. Let them help with prep by washing and cutting up the selected toppings. Add variety, alternate different vegetable combinations, colors and textures to vary the menu on a weekly basis. As I always say #nutritionmadesimple does not mean boring.
Pick a day in the week. I usually meal prep on Saturday and/or Sunday by cooking all of my protein. It could be a few chicken breasts that I can cut up and throw on a salad in the week to mix it up and some roasted vegetables like broccoli and Brussel sprouts. I may boil 6 eggs to grab on the go after a workout or pack carrots and hummus as snacks for three days and Wednesday make something else to take me through until Saturday afternoon. Once you start the habit it becomes second nature.
To help with alleviate budget concerns and to get the best deals, I am a Flipp girl all the way! I get updates on the new weekly flyers where I can make a shopping list and save big. If you haven’t downloaded this app, I recommend you do so, it’s a lifesaver. With the app, I can create a menu for the week based on the current specials and it always provides ideas to choose fruits and vegetables in season.
You can also stock up, store and freeze family favorites on sale to have them on hand. But don’t go overboard and remember to check the expiry dates. I have been very guilty of stocking up and not using an item only to draw for it and find it expired. Wasted money and food, two things I abhor.
Community matters and if we work together, we all can eat healthy and stop supporting the fast, frozen, unhealthy food industries. Food cooperatives and farmers markets in your area may offer special pricing to groups or large purchases. Team up for better purchasing power and split everything up between group members. Or go half with a neighbor, friend or relative. Buy a huge bag of potatoes, onions, oats, and other bulk foods and share.
Whatever you do, taking the time to plan, shop and prep your meals and snacks for a week. It will help you save time and hassle, avoid unnecessary food waste and best of all ensure you are eating healthy, nutrient dense meals.
Do you meal prep? Share in the comments below. If you don’t give it a try and tell us how it goes.
Salute!
