Planning Ahead Guide: The Key to Your Health!
ARE YOU ONE OF THOSE PEOPLE WHO COME HOME FROM WORK AND HAVE NO IDEA WHAT TO PREPARE FOR DINNER?
Whether you forgot to thaw the frozen chicken or simply don’t have the energy to plan and prepare a balanced healthy dinner, this guide will provide you with tips for quick, healthy meals to get you through the week with ease. The key is to plan ahead – it will allow you to eat healthier, have more meal options throughout the week, and feel less stressed about dinnertime. Many of my clients have success with dedicating 1-2 hours every week in the kitchen for prep time after their weekly food shopping trip. The tips below will save you endless time and energy in the kitchen – pick and choose the ideas that work for you and your family.
Make a batch of your favorite grain for the week. Having a large batch of a healthy grain such as brown rice, quinoa, or brown rice pasta pre-made will provide you with endless opportunities throughout the week. The rice cooker only takes minutes to setup and works with almost all grains with a 2:1 ratio of water: grain. Eat it plain, or jazz it up with ingredients of your choice such as olive oil, fresh herbs, vegetables, garlic, beans, or whatever you have on hand.
Cook a pot of beans, bean soup, or stew for the week. For your prep day, bring out the crock pot and make a healthy meal that takes minutes to make and lasts you for the days ahead. If you need recipe ideas, checkout our crock pot recipes on our blog. Beans are wonderful not only because they are extremely nutritious- they are also cheap, simple to make, and can be added to many dishes. Below is an easy bean recipe and I have also posted simple bean dinners.
* Soak 2 cups of beans overnight in filtered water. You can use your bean of choice or a variety.
* Transfer the drained beans to the crock pot and add 3-4 cups filtered water, 3 cloves garlic, 1/2 Tbsp sea salt, and 1 tsp pepper.
* Cook for 5-6 hours.
When soaked and cooked for long periods of time, beans are well digested and do not cause that gaseous affect. Feel free to add other staple ingredients to the pot while cooking, like frozen corn and brown rice (will need extra water).
Make a basic salad mixture for the week. Stop by the farmer’s market or grocery store once a week and stock up on vegetables. Clean, chop and dry them, then mix together in a large Tupperware. Fresh veggies should last you at least a week in an air-tight container! Veggies with minimal moisture work best, such as: romaine, spinach, cabbage, cherry/grape tomatoes, broccoli/cauliflower spears, celery, and carrots. For some Farmer’s Market Prepping Tips, checkout our blog for more helpful information.
Have some protein options readily available. Make a batch of tuna, egg or chicken salad with organic mayonnaise for the week, or make hard boiled eggs or grilled chicken tenderloins for meals and snacks. Also be sure to have lots of nuts readily available- they are loaded with healthy fats and protein, yet do not promote weight gain. To learn more about the Benefits of Nuts, checkout our “Going Nuts”. Have a few different kinds of nuts on hand in your kitchen- they can be added to dishes such as salad, oatmeal, or yogurt, and can be mixed with dried fruit and unsweetened coconut flakes for a simple, healthy trail mix.
Individually portion out snacks for easy lunches. With foods easy to grab, you and your kids will be more likely to eat them. Fill little baggies with raw veggies or trail mix. Fill little souffle cups (buy cups and lids at Smart and Final) or small Tupperware with nut butters, hummus, bean dips, or egg/tuna/chicken salad. Click here for more Healthy Snack Ideas.
Mix it up! Throw some beans into your grain or salad mix for a nutritious, fiber-rich meal. Add trail mix to yogurt or oatmeal for breakfast or lunch. Get creative with your snack and meal options and you’ll be surprised how easy and delicious it is!
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