March is National Nutrition Month. Established by the Academy of Nutrition and Dietetics, the annual campaign focuses on the importance of making smart food choices and creating habits centered around healthy eating and physical activity practices. Go Further with Food is this year’s theme.
Let’s talk about how we can go further with food through proper meal prep and planning.
Having nutritious meals prepared keeps you nourished and on track for success when life gets too busy and out of control. The process for planning and preparing meals should fit your lifestyle. It should not be stressful or all-consuming. Meal planning is meant to make life easier, so remember to keep the process simple.
Here are a few basics to maximize time and effort: Start with a KISS (Keep It Simply Simple)
Think about using the Plate Method when creating meals. It will ensure meals are balanced with lean protein, energy boosting carbohydrates, and nutrient-packed fruits and vegetables.
Keep things simple by planning meals for four nights and rotating them, for example:
- Beef (Sunday)
- Vegetarian meal (Monday – check out meatlessmonday.com for terrific ideas)
- Poultry (Tuesday)
- Leftovers (Wednesday)
- Seafood (Thursday)
- Breakfast for dinner (Friday)
You’ve got a plan, now get creative. Remember though to keep it simple!
A few of my favorite, simple supper dishes include: soups, stir fry, tacos, baked, and grilled meals. Mix and match your protein of choice for a satisfying dish.The possibilities are endless!
Using categories above, here are examples of keeping meals balanced and simple:
- Soups
- Beef and vegetable soup
- Lentil soup
- Chicken and kale soup
- Coconut shrimp soup
- Stir Fry
- Beef and broccoli with brown rice
- Edamame and summer vegetables stir fry
- Chicken and mixed vegetable stir fry with quinoa
- Shrimp and asparagus with brown rice
- Tacos
- Grilled beef tacos with pineapple salsa
- Vegetable fajitas with roasted bell peppers and avocados
- Turkey tacos topped with shredded spring mix lettuce, tomato, and guacamole
- Grilled fish tacos topped with red cabbage
- Think outside the box for taco shells: spinach tortilla, halved sweet potatoes, halved bell peppers, or lettuce leaves for wraps
- Baked
- Pot roast with brown rice and steamed green beans
- Vegetable frittata with goat cheese and fresh fruit
- Baked chicken breast with roasted potatoes, Brussels sprouts and garlic
- Baked salmon with roasted sweet potatoes and asparagus
- Grilled
- Beef and veggie kabobs
- Grilled portabella mushroom burgers
- Grilled chicken burgers with whole wheat bun and sweet potato fries
- Grilled fish with grilled vegetables and roasted potatoes
For breakfast keep things on hand like oatmeal, hard-boiled eggs, berries, bananas, yogurt, whole wheat bread, almond/peanut butter, string cheese, etc. Try preparing things in advance like egg omelet muffin, overnight oats, waffles, and breakfast sandwiches made with a whole grain English muffin.
For snacks, cut and portion fruits and veggies in Ziploc bags. Keep single servings of whole food protein bars, nut butters, hummus, yogurt, etc.
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