Having trouble preparing meals every day? Is it difficult to select healthier foods at the store or at home? Have you ever made a grocery list or considered how to determine the types and amounts of healthy foods to purchase during your shopping trip? Today, I will address all these concerns with practical steps that I have learned and found helpful over the last 10+ years. All you need to do is implement them. Meal planning can also help:
Save money (compare the cost of a takeout order with that of ingredients for a home-cooked meal of the same size and portions)
Reduce everyday stress (Meals don't have to be figured out or made nearly as often)
Reduce food waste (Leftovers are a big part of a well-structured meal plan)
Help with weight management (By aiding in portion control thanks to knowing when your next meal will be and giving you the opportunity to adjust portion sizes)
I recommend the following for those who are starting with absolutely no experience or knowledge of healthy eating, before worrying about your exact proteins, fats, and carbs.
Meal Planning
First, it's best to know how many meals you are currently eating. Refer to your food journal for this, or do your best based on memory. From there, we should aim for at least 3 meals and at most 5, but it's okay to work slowly towards that if your current number is far outside that range. Whether you are increasing or decreasing the number of meals you have each day remember that the size of each meal will need to be adjusted accordingly (more meals less food each, less meals more food in each). That is, lower based on your needs not in comparison with others.
From there, you can decide exactly what each meal will be. This is where you can have fun exploring the recipe option with the answers you give from the following choices you make. The most important thing right now is to make sure each meal contains proteins (typically - meat, poultry & seafood) and carbs (typically - bread, beans, pasta & rice) with at least half containing some fats. Once you decide what proteins and carbs you want to use, you can look for recipes that include both. I recommend a few for each combination of protein/carb. Don't forget to get your vegetables, even if it's just part of your prepared food rather than a salad. Don't forget to account for snacking. If you get healthy snacks and deliberately get only a couple or no unhealthy snack foods ,then you will be less likely to go for unhealthy snacks due to access to each respectively. Some of my personal favorites are nuts, dried fruits, Pretzels with hummus or apples with peanut butter.
Then extract from those meals the necessary ingredients and amounts, ensuring that you take into account the specific quantities required for each recipe. This is your shopping list, which serves as a crucial tool in streamlining your grocery shopping experience. By creating your list based on the recipes you have chosen, you can avoid the common pitfalls of forgetting essential items or purchasing unnecessary duplicates. I strongly suggest spending some time before going to the store to organize your shopping list in a manner that makes your trip more efficient, so you can avoid visiting every aisle and being tempted by unnecessary items. The simplest method is to group your items according to category (e.g., Produce, Deli, Bakery, Meats & Poultry, Frozen, General Grocery). If you are familiar with the store you are going to, you can then place the categories in the order you would typically travel, even going so far as to place each item within the categories according to their order if you wish. This method not only makes your shopping trip more efficient but also helps you navigate the grocery store with ease.
And remember, you can always try new things with each trip for groceries. This is an excellent opportunity to explore different cuisines, seasonal ingredients, or even alternative products that you may not have considered before by noting items of interesting during a trip for consideration the next time. Whether it’s incorporating a new spice, trying out a different type of grain, or selecting a unique vegetable, each grocery trip can become an adventure in creativity and flavor. Embrace the chance to innovate in the kitchen, making each trip a reflection of your evolving tastes and preferences.
Actionable Steps for Meal Planning
Determine your current number of meals by reviewing your food journal or memory.
Start moving toward 3 to 5 meals per day, adjusting meal sizes as necessary.
Plan each meal by choosing a protein and a carbs then looking for recipes that include both, with at least half containing some fats.
Include vegetables in your meals and plan for healthy snacks.
Create a shopping list based on your meal plans, ensuring you have the correct quantities of ingredients for each recipe.
Organize your shopping list by category (e.g., Produce, Deli, Bakery) to streamline your grocery trip and avoid unnecessary purchases.
Meal Prepping
How many days will you be preparing for? I've found 3 to 5 days is the sweet spot, depending on the proteins you choose and how you prepare them. Even if the food hasn't gone bad, after that it usually drops significantly in quality. Do you have the storage space for everything? This becomes more important the more you meal prep, but you will be better at answering this then as well. What about enough containers? Preferably airtight ones. Make sure to double-check that you have all the necessary ingredients. I have, on more than one occasion, been partway into cooking when I realize I'm out of a spice or don't have the vegetables I was planning to use. And finally, you can make sure the prep and cooking areas are not just clear but clean. It sounds obvious, but I've known a number of people who forget this last bit.
Before actually beginning to prepare anything I prefer getting all necessary ingredients, bowls, and utensils out that I will need. The main downside to this is that it means you will need a decent amount of space so you can still work safely. If space doesn't allow for everything, then at least get the utensils and bowls out so you don't have to open/close anything with food-covered hands. Now you can begin the food prep process, but don't forget to clean between each recipe so you don't get cross-contamination.
I feel there is little to say as you will likely have a recipe in hand at this point. My one reminder for you is to make sure your food is cooked thoroughly. I will include the Public Health Recommendations for Internal Temperature of Proteins to the right, just in case you don't have it in the recipe. I will cover more thoroughly the effects of the different ways to cook food (e.g., frying, baking, etc.) in a future post.
Actionable Steps for Meal Prep
Plan for 3 to 5 days of meals, focusing on protein choices and storage needs.
Ensure you have sufficient storage space and airtight containers ready.
Double-check all ingredients beforehand to avoid surprises during cooking.
Maintain a clean prep area to prevent cross-contamination.
Gather all necessary ingredients and utensils before starting to cook.
Ensure you have ample workspace for meal preparation.
Follow recipes closely and cook food thoroughly.
I hope this has provided some useful guidance toward healthier eating. When your ready to take you nutrition further look for our future posts & for personalized help look to a Nutrition Coach, such as is soon-to-be here on the website. Please leave a comment to let me know how this worked for you, and visit us on Facebook, Instagram or YouTube for consistent content related to the health & wellness journey.
Wishing you progress on your path and health throughout your day.
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