Weight Loss Challenge Lesson 4: Meal Planning and Healthy Cooking

Meal planning and healthy cooking

When it comes to healthy eating, preparation is the key to success. In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.

Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. (Leaving you with more time to squeeze in your daily workout!) And hey, you’ll save money while you’re at it.

First we need to invest in some storage containers like mason jars or plastic Tupperware. Once you have the necessary means to store your healthy meals then it’s time to plan a block of time in which to cook enough food to get you through the work week.

Next we need to decide what’s happening in our schedule over the next week and plan accordingly. Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans–the list goes on. Here are some things to consider as you assess your eating situation.

HOW MANY MEALS YOU NEED TO PLAN FOR: Take a few moments to think about what you have going on next week. Taking a quick inventory of everyone’s plans will quickly give you a rough idea of how many meals you’ll need to get through the week, and how much mileage you can get from each recipe.

WHAT YOU HAVE TIME FOR: If you have a crazy busy week coming up, make a mental note to be on the lookout for quick, slow cooker or make-ahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach.

YOUR FOOD MOOD: Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.

CREATE A MASTER RECIPE LIST: Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!

FIND A FEW NEW DISHES TO TRY: Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.

Some of our favorite websites for healthy recipes include:

• The MyFitnessPal Blog – in addition to being delicious the recipes are super easy to add to your food diary
• Cooking Light
• Food Network – Healthy
• Clean Eating
• Eating Well
• Healthy food blogs like Skinnytaste, Eating Bird Food, Kath Eats, Cook Smarts, and Fannetastic Food–just to name a few

WRITE YOUR GROCERY LIST: Save yourself some time and write your grocery list while you fill out your calendar–and don’t forget to jot down quantities for each ingredient. Before you head to the store take a quick inventory of what you have on hand and cross off the ingredients you don’t need to purchase.

5 Quick and Easy Meal Prep Ideas to get you started: https://www.simplemost.com/8-seriously-easy-meal-prep-recipes-help-plan-week/

a.       Boil a dozen eggs before the week starts and you will always have protein ready to go. Add a piece of fruit and a gluten free frozen waffle for breakfast on-the-go.

b.      Make a hearty mix of brown rice (or quinoa), beans, guacamole, and salsa for an easy lunch that’s loaded with south of the border flavor. This meal is great for vegetarians, but it will be sure to still keep you full throughout the day.

c.       This delicious dinner just requires some chopping at the beginning of the week, and then you’ve got a mix of sweet potato, chicken breast, carrots, broccoli, and parmesan cheese that will keep you fed until the weekend.

d.      This low-carbohydrate meal can work great for lunch or dinner. It’s filled with coconut cilantro tilapia, carrots, peas, and a variety of spice and herbs. It sounds fancy, but it’s easy enough for even the most amateur of chefs.

e.       Take a few chicken breasts (or, to save time, buy a rotisserie chicken from the store), and add in a good variety of vegetables. The healthy balance of complex carbohydrates and protein will keep you nourished, and you’ll spend very little time prepping these meals.