As promised, here are a few planning tips to get you started:
1. Before hitting the shops make sure you've planned out a weeks’ worth of meals (or however many you wish to prepare in advance) and written down a shopping list of ingredients. The shopping list will help keep you accountable while at the shops so there is less chance of you reaching for other items!
2. When planning out meals have a good think about the carbohydrate/protein/fat
sources of your meals, make sure they are balanced and that you aren't forgetting
one macronutrient. Don’t worry about numbers, as a guide half your plate should be
filled with veggies so think about what your favourite greens are!
3. Shop locally and seasonally for fresh fruit, vegetables and where possible organic or grass fed meat, this has several benefits including: it ensures fresh produce which
hasn’t been transported and stored for long periods of time resulting in food with
higher nutrients that are more in tune with your body’s natural nutrition needs (you
can read more about the benefits of shopping locally and seasonally here), you are
supporting local producers, and when you support a local farmers market you can
often save money as you cut out the middle man.
Now for some food preparation tips:
1. Cook once, eat twice or more: Cook enough for leftovers for lunch the next day
2. Supermarket Roast Chicken: can be used as the main protein source of a dish or added to a salad for lunch.
3. Roasted Veggies: pick 1 or 2 days a week to roast a tray of veggies. Pick a variety of colours such as white and sweet potato, pumpkin, carrots and turnips, zucchini,
4. Smoothies: Great as a snack on the go, so quick to whip up! Use your protein powder along with fruit as a carbohydrate source and nuts or seeds as a source of fats. You can even add some extra veg like leafy greens or even cauliflower, you won’t even notice it!
5. Hard Boiled Eggs: quick 5 minute snack or can be used as a protein source for a meal, keeps for 5 days in fridge.
6. Pre-packaged nuts: pick your favourite nut combo and add dried fruit or coconut
flakes if you are cutting out sugar. Especially good for a pre-workout snack!
7. Prepare breakfast the night before: This is where overnight oats and chia pots really come in handy because they are prepared the night before and so in the morning all you have to do is eat and go!
8. Frozen Veggies: Veggies frozen immediately after harvest are just as (if not more)
nutritious as fresh veggies, as they are not taken in and out of refrigeration
I hope you have found these lists helpful and look forward to hearing how they have made your week easier!
(co-written by Sheridan Blake – Sheridan Blake Nutrition and Elke Blight – Abundant Wholeness)