Thursday, April 23, 2015

Meal Plan For YOU

Meal planning can seem overwhelming and daunting when you start on a journey towards health or if you aren't used to it. So many options, so many opinions, so little time. My biggest piece of advice? Find something that works for you in your life! 

You want to make sure that your meal plan follows these rules:
1. Allows you to get good, dense nutrition into your body. 
2. Do something that you can make a lifestyle! Avoid crash diets like the plauge.
3. Consider your schedule. Allow for something that will give you options while also keeping you healthy. 
4. Evaluate and reevaluate! Try different ways and see if it works for you or not.
5. Save time, money and food by PLANNING! Even if it doesn't go 100% according to plan, creating any type of plan will help you save in these area. 

There are many ways to meal plan! You can plan out all your big meals, snacks, etc. You can write down all your dinner options but leave the day you have them open. You can rotate through a few choices for the whole week. You can have the same lunch or breakfast all week. The options are limitless. And I have tried a fair few different ways to meal plan! I have found that different types of meal plans work better for different seasons.

A season that I'm trying to be more totally focused in nutrition, I will plan out all meals and snacks. Sometimes I make a list of different options to rotate through if we have a busy week! Find what works for you, reevaluate and if its working, keep it. If not, try another approach!

This model is more loose and leaves you room to choose what you want for the specific day, but gives you structure so you save money and stay on track with your health!

-Shakeology (with PB and a serving of fruit)
-Sauteed kale and scrambled eggs
-Egg "muffins"

-Dinner leftovers
-Turkey sandwich on whole wheat bread with sliced tomato, avocado and mustard with fresh veggies
-Spinach salad with grilled chicken, feta cheese, cranberries, nuts and vinaigrette

-One unplanned or cheat meal (because sometimes you need to work that in!)
-Chicken sausage with sweet peppers and onions over hot brown rice, with steamed broccoli
-Turkey burgers on whole wheat bread with avocado, tomato, and sweet potato fries with steamed broccoli
-Zucchini noodle pasta with ground turkey spaghetti sauce, whole wheat garlic bread
-BBQ chicken stuffed sweet potatoes with spinach salad
-Stuffed bell peppers with veggies, ground turkey, and pepper jack cheese, with hot brown rice
-Leftovers night

-Cheese and apples
-Fresh fruit serving
-Fresh veggies with ricotta cheese
-Greek yogurt with fruit

-DIY Strawberry Ice cream
-Revamped "cookie dough"
-Shakeology chocolate bars

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