Our very own Daisy Sandkamp is now a certified nutritionist who can help you achieve your health and diet goals. She inspired us (as she so often does), and now we want to talk about two important tools for weight loss and wellness.
Meal planning and prepping can be a great way to improve your nutrition and lose weight. Whether you're trying to eat healthily for the first time or just want to streamline your current diet, meal planning is an easy way to stay organized while also providing yourself with delicious meals every day.
Take some time each week to think through what needs to be cooked. You'll save yourself both money and stress when it comes time for dinner - plus with good planning, even breakfast and lunch can come together quickly! With the right approach, meal planning will help you reach your goals in no time.
Create a Weekly Meal Plan and Grocery List
Planning out your meals for the week can seem daunting at first, but it's a great way to stay organized and on track with your healthy eating goals. By taking the time to create a weekly meal plan and grocery list, you'll save time and money while also reducing food waste.
Start by choosing recipes that use similar ingredients and plan for meals that can be repurposed for leftovers. Think about dishes that reheat well or that can be easily frozen and thawed. Once you have your recipes in mind, create a grocery list with all of the ingredients you need to make them. This way you won't overspend or buy items you don’t need for any given meal.
Meal Planning Apps
You can do all your meal planning with a piece of paper and your memorized recipes, but why should you? Take advantage of technology to help keep track of what's for dinner. There are numerous meal-planning apps available. Depending on the app, you can:
Save and organize your recipes
Create grocery lists and meal calendars
Sync with nutrition databases to calculate the calories in each dish
Set up notifications to remind yourself when it's time to grocery shop or start cooking
Different tools come with different capabilities, so find one that works for your needs.
Check out these top choices.
Yummly. Freemium app that requires you to pay for some functions. Yummly has a great catalog of recipes and videos, but some users wish it had better grocery and editing tools.
MealPrepPro. As the name suggests, the app specializes in make-ahead food, letting you choose plans that work with your schedule as well as your diet. It's a great organizational tool, but experienced cooks may find the recipes a bit basic. Free trial available.
PlateJoy. Meal plans are designed by nutritionists, and most users are excited by the healthy-but-tasty menus that accommodate a number of dietary preferences. Its biggest drawback is the price tag, which is heftier than those of its peers, but you can try before you buy.
Make Ahead Meals for the Week
Juggling a busy schedule and trying to make healthy meals can be a challenge, but make-ahead meals can change the game — and put you in the lead. Spend some time on the weekend to prep meals and save time and stress during the week. Plus, it gives you more control over what you're eating and helps you steer clear of unhealthy fast food options.
Get creative with your make-ahead meals and try different recipes that you'll enjoy multiple times during the week. In addition to making long-lasting dishes, you can pre-chop veggies or pre-cook certain ingredients such as grains.
Use Seasonal Produce for Delicious and Nutritious Meals
There's nothing quite like enjoying a meal that features fresh, seasonal produce. Not only does it taste delicious, but it's also packed with plenty of vitamins and nutrients that can help keep you healthy. Whether it's a plate of roasted root vegetables in the fall or a colorful salad of mixed greens in the summer, seasonal produce is the way to go.
Using what's in season can also save you money on your grocery bill and support local farmers in your community. Be sure to incorporate variety, ensuring that you get all the necessary nutrients.
Eating plenty of vegetables and fruits in your diet has multiple health benefits such as lowering blood pressure, reducing the risk of heart disease and stroke, preventing certain types of cancer, decreasing the likelihood of eye and digestive issues, and positively impacting blood sugar levels, which can help manage your appetite.
Add Variety By Using the Same Ingredients in Different Ways
If the idea of eating the same thing for multiple days makes you sigh, try using the same ingredients in different recipes. For example, you might transform your chicken breast dinner by shredding the meat and mixing it with dried cranberries and pecans for a tasty salad. Leftover roasted vegetables can be used as toppings for homemade pizzas, added to a wrap with hummus, or turned into a grain-bowl component.
By playing with different techniques and approaches, you can create efficient, delicious meals that also satisfy your need for variety.
Freeze Leftovers
Another way to maximize your resources is smart management of your leftovers. Freezing is a great option for items like soups, stews, and casseroles that can be easily reheated for a quick and convenient meal. Then you can enjoy them for the ultimate no-prep meal when you're really rushed.
Need some ideas? Look at this awesome list of healthy freezer meals from the Love & Lemons blog.
Discover Your Inner (Organized) Chef
With a little planning and the right approach, home cooking can be accessible and convenient – even if you lead a busy life. Stick to your meal plan and grocery list, and enjoy nutritious and flavorful meals all week long, without the stress of mealtime indecision.
And if you want more guidance and advice customized to your personal needs and goals, contact us to schedule an appointment with Daisy today.