3 Tips For Healthy Meal Planning (With Recipes)

I assume you know what a nutritious diet consist of, so I won't talk about healthy nutrition. We are all aware of what's good and what's bad for us in terms of food (at least, I hope so). All we need is to be prepared. 

Here are 3 tips to help you be prepared:

1- Meal Planning: this is the hardest one for people, but it pays off tremendously in the end. My husband and I spend our Sunday evenings cooking for the week (okay I cook, he keeps me company). We drink a glass of wine and have great conversations, our bonding time if you will. For about 2 hours, I cook our weekly meals. I make 3 to 4 different dishes (see below for ideas) and put them in containers. I hard boil eggs. I cook meat and fish which can be paired with a salad as a quick meal. We both bring our food with us to work. We eat real, nutritious food, and also save money!

2- Keep snacks handy: if you're hungry and you're away from home, the easiest thing to do is stop somewhere and grab food. Unfortunately, there aren't many healthy options around. Keep water with you at all times; have nuts or seeds handy (they make a quick, healthy and fulfilling snack, and don't need a fridge); and make your own trail mix, ensuring you keep a bag in your car or purse. 

3- Eating out: you need to be mentally prepared for this one. There are healthy choices at most restaurants and coffee places. Not perfect choices, but at least options. Order foods that are wholesome, such as grilled and sautéed meat or fish, with vegetables, and with the least amount of sauce.  No bread, no dessert, but enjoy a glass of wine if you wish. Remember, you're there to enjoy the people you're with. At the coffee shop, have a tea, coffee or any natural beverage, no food unless you brought some nuts to munch on. At the convenience store, fresh fruits and unsealed nuts or seeds are probably your only healthy options.

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Here are some healthy menu planning ideas:

Breakfast:

• 2 Brown Rice Cakes with almond butter, 1 apple & Green tea (this one is for people who just need a light start to their day);
• 1 Cup of cooked quinoa, with 1/4 cup of almond milk, chopped walnut, cinnamon & chia seeds (this is for people who have tendency to feel cold easily);
• Smoothie with one avocado, an apple, 1 juice of a lemon, kale, spinach and celery with ground flax seeds (this is for people who have tendency to feel warm often);
• 1 omelete made of 2 eggs & 2 egg whites, chopped mushrooms & grilled asparagus, sea salt and pepper & green tea (for those who like some savory food upon waking).

Lunch & dinner:

• Thai Coconut Chili
• Cooked quinoa with sautéed veggies (asparagus, garlic,mushroom, red & yellow peppers all chopped), add sea salt, paprika and olive oil. Option to add cooked chopped chicken or salmon
• Grilled meat or fish, with a big salad (mixed greens, sliced tomato, sprinkle goat cheese, sunflower seeds, olive oil & lemon juice)
• Ratatouille Gluten free lasagna
• Salad as a meal: arugula, chickpeas, tomato, red & yellow peppers, walnuts, add chopped grilled tofu, meat or fish to it, dressing (olive oil, balsamic vinegar, sea salt and Italian seasonings).

Snack:

• Handful of nuts or seeds with a fruit
• 2 hard boiled eggs with cucumber slices (perfect for a warm summer day)
• Almond butter on apple slices
• Plain goat yogurt with berries
• A glass of wine with a piece of dark chocolate (great evening snack)
• Mashed yam with cinnamon & nutmeg & cashews (great for the cool winters)
• Smoothie: parsley, beets, strawberries, and almond milk.

You've heard it before: if you fail to plan, you plan to fail. Once you start being prepared for most of your meals, eating healthy won't be that difficult. 
To health!

Clara Cohen
Registered Acupuncturist at Healing Cedar Wellness in Port Moody 

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