Lets face it, how often do we head to the supermarket without a shopping list and end up buying everything in sight 👀. Not only does it add an extra cost to the bill, but we end up eating these foods, some of which are healthy and some not so much.
By planning what type of meals we want to eat during the week and allocating these items on the shopping list (plus a few extras in the pantry incase we have unexpected guests or change our mind), we are;
1) Giving ourselves peace of mind earlier in the week,
2) Ensuring meals have variety and are tasty and
3) Ensuring these meals are nutritionally balanced.
Otherwise Uber eats and other online delivery become our best friend especially during our busy week nights🏃
So…How do we plan these meals in advance ensuring they are healthy, varied and tasty?
1) Since we eat with our eyes and our senses, choose meals that you will enjoy! Let’s not set ourselves up for disappointment. Make a list of what meals you are likely to want for the week, taking into consideration you might swap days around or you may go out for a meal etc ✍
2) Ensure your main meal plate has the following combinations:
– 50% salad or veggies 🤚. Which is pretty much the bulk of it. It should be non-starchy veggies or salad. Any type; fresh, baked, steamed, roasted, stirfry, pan fry, bbq, however you like it. Don’t let one negative experience or one type of vegetable taint your view on this healthy, low calorie, filling, fibrous element of your meal. Crunch, sip, munch and enjoy.
– 25% low GI carbs 👊; like potato, sweet potato, corn, quinoa, long grain/basmati rice and so on. These fill us up and give fuel/glucose for our muscles and brain and who wouldn’t want that?. 25% of your plate is the size of your fist. Remember each person has their own personalised fist therefore their own serving size.
– 25% lean protein 🖐; like red meat, white meat, oily fish, legumes, tofu. This compliments the meal and adds taste, texture, satiety and may also help sustain your blood glucose levels and avoid you from over eating on your carbs. Lets be real, we all like a bit of protein on our tastebuds.. Remember 25% is the size of your palm not your arm:)
3) Either pre cut your salads/veggies in advance, place in an airtight container and leave in the fridge for all your meals throughout the week, buy pre cut salad/veggies or use frozen ones. Chopping can take time if one is in a hurry after work, so dont let that deter you and forward plan just a little.
4) Ensure the night before or morning of, that you are prepared so that there is no rush or pressure on your way home from work, school etc.
These little tricks of the trade may be a good starting point and before you know it, will integrate themselves into your lifestyle 🙂 you won’t know how things were before.
Remember what you see in the pantry and on your plate, is a result of the choices you make. So let’s make the healthy choice, the easy one.
Bon Appetit everyone 🍽
Sherie Sourial- APD, CDE