Choose a day to prepare and shop. Brainstorm meal and snack ideas for the week so you can create a grocery list of the items you'll need. Carve out a time to wash, cut and chop ingredients to prep for dinners. Pre-portion snacks and fruits/veggies to have available when packing lunches.
Consult your planner. Review your schedule for the week and decide which days you have time to cook. Plan leftovers and convenience items for days you work late or are crunched for time. Pencil in any meals out (and remember to use any leftovers from those meals to help with portion control). You can also turn leftovers into frozen meals for lunches or dinners later in the month.
Start with your protein. Decide which meats or meat substitutes you want to incorporate this week, and cook extra in advance if possible. If you grill chicken breasts one day for part of a meal, cook extra chicken to make chicken salad for lunches or chicken enchiladas for dinner on another night.
Add the veggies and/or fruit. Keep frozen vegetables on hand since they won't spoil – they can be just as nutritious as fresh (and great when you're short on time). Look for seasonal fruit since they often taste great and are on sale.
Choose a whole grain. Brown rice, whole grain pasta or rolls, couscous and quinoa are just a few examples. Remember, high fiber whole grains keep most people full longer and boost your nutritional intake.
Aim for 1 new food or recipe each week. We often repeat the same old foods and purchase the exact same items at the grocery store from week to week. Don't be afraid to branch out and try something new to keep your taste buds happy and your body healthy!
Check websites such as www.allrecipes.com, www.cooks.com, www.foodnetwork.com, and www.eatingwell.com for recipes (look under the quick & easy/healthy meal selections). You can also check meal planning websites such as www.foodieview.com/mealplan for ideas or sample weekly menus.
Be flexible. If you switch late days at work or a friend invites you over for dinner, adjust your meal plan to fit your schedule. Any unused meal ideas for this week will make it easier to plan for next week.
Focus on mindful eating, quality vs. quantity, and be sure to taste and enjoy each bite. Remember, food is fuel for your body, so fill up with premium and never run on empty!
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