Brandywine Area Nutrition

Nutrition Counseling for food sensitivities

meal planning

Batch Cooking: Cook Once, Eat All Week

Batch cooking is a great way to save time and money while ensuring that you always have nutritious meals.

If you are looking for an easy way to plan weekly meals, batch cooking might be the perfect fit.Batch Cooking

What Is Batch Cooking?

Batch cooking is a way to cook less frequently without excessive takeout orders. Instead of cooking each meal on the day you want to eat it,  you make the food ahead of time and simply reheat it when it’s time to eat. Batch cooking ensures that you always have an array of healthy dishes on hand. 

3 Great Tips for Successful Batch Cooking

Plan ahead and identify your goals. Before you begin your cooking session, it is important to identify your goals. Think about what meals you want to prepare and how often you would like to cook. For example, next week you might want to meal prep lunches and one big stew for dinners throughout the week. Week by week you may have different goals, so planning ahead is essential.

Make a list of the necessary ingredients. Be sure to include all the ingredients required for each dish you plan on making. This will help keep you organized and ensure that everything is accounted for when shopping.

Shop smartly. When grocery shopping with an eye towards batch cooking, buy in bulk whenever possible. This will save both time and money in the long run. Look for items on sale and in season. This will not only keep costs down, it will provide more variety for your meals. Also, check out local farmer’s markets or co-ops for fresh produce at discounted prices. Here is a Farmer’s Market Guide that will help you find the nearest market near you, what’s in season in your area, and much more.

Whether you are looking for convenient weeknight dinners or something quick for lunch during work hours, giving batch cooking a try could be just what you need to simplify your life in the kitchen.

BC is one of the topics included in my clean eating program – 6-Weeks to Clean Up Your Diet. If you would like to learn more about clean, healthy eating and how to clean up your diet, you can Apply Here for the program. You can choose to do the program with me or on your own. 

 

 

 

 

 

Recurring Meal Planning On Auto Pilot

Recurring Meal Planning is a great way to save time, money, and stress throughout the week.

 

meal planning saves time and moneyHaving a meal plan goes a long way to making your life simpler and run more smoothly. Without a meal plan, it’s easy to buy groceries you don’t use, resulting in wasted food. Or not having the ingredients on hand you need, making it more difficult and frustrating to prepare a meal. It is also easy to order take-out more often than your health or budget might like!

Recurring meal planning can be challenging but it is possible to make it easy and recurring.  It is definitely worth the work up front to have a stress-free week getting meals on the table.

Getting Started

The first step in recurring meal planning is deciding which days of the week you want to cook what type of meals. Depending on your available time, you may have some nights where the cooking is more involved than others.

Plan Ahead and Get Creative

Think about what meals you like. Gather favorite meal ideas and/or recipes. Once you know what type of meals you want to make each week, get creative with how you prepare them. For example, if tacos are one of your go-to meals for the week, switch up the protein or try different spices or toppings. This will give you various flavors and textures while still sticking to the basics of your regular meal plan.

Take Advantage of Leftovers

Leftovers are a great way to save time and money. Once you have cooked a meal, think how those ingredients could be used in other dishes. For instance, if you roasted chicken for one night’s dinner, shred some extra chicken for salads or sandwiches for during the week. This will help stretch your ingredients so that they last longer and give you more variety than just having the same dish every night/week.

Make Use Of Your Freezer

Freezing food is a great way to ensure that nothing goes bad before its expiration date. However, freezer meals can make meal prep so much easier. If something on your meal plan freezes well, you can double the batch and freeze half for later in the month. You can also prepare “freezer dump meals” for busy days. This will give you a break from prepping and cooking while ensuring that something nutritious is available.

It is essential to stick with your meal planning even when things get hectic. Simplifying life in the long term often requires some planning and forethought in the short term.

Having a long-term, rotating master meal plan in place makes recurring meal planning easier.

I have put together a free recurring meal planning template you can use to create your own master meal plan. 

Grab it here!

 

 

 

 

Meal Planning: 3 Reasons Why It Rocks

Meal Planning may seem like just another chore. But…

Have you ever looked at the clock, saw “dinnertime” and you have nothing prepared? Then, you hoped you have all the ingredients that you need to throw a meal together or you will have to opt for the drive-thru!

meal planning saves time and moneyThis last minute scramble is actually more of a chore than meal planning.

There are many reasons why meal planning rocks. Here are the top 3:

It Saves Time

Your set grocery lists will prevent you from wandering aimlessly around the grocery store. Your pre-planned menu will save you from having to think about what you are going to eat every day.

If you find some work days are busier than others, take some time out of the weekend to prepare most of your meals. 

A few ideas include oats and frozen berries with yogurt in mason jars serve as great to-go breakfasts. Prepared quinoa with mixed veggies and beans serve well as a work lunch.

Cook one or two larger dinners on the weekend so you will have something for those days you are exhausted and don’t feel like cooking. 

This could include soups, chili, meatballs, and marinated chicken breasts. Pre-portion and freeze them. Then, you can re-heat while you prepare a quick salad or veggie slices.

Meal Planning Saves Money

When you meal plan you will have less of those costly “take out” nights. It is expensive to eat out.  Meal planning allows you to take advantage of weekly sales. These sales can give you ideas for what to have for meals that week. 

This prevents you from throwing out ingredients you forgot you had in the fridge. You can create meal plans that specifically allow you to use up whatever you have on hand.

It’s Healthier

By meal planning, you can aim to have nutritionally well-balanced meals throughout the week.  You control the ingredients so you know exactly what is going into the meal.

If you have to come up with something to eat last minute, you will find yourself going out for dinner instead. As a result, you are most likely to end up exceeding your calorie intake. Even just stopping at the grocery store to pick up a last minute dinner may lead to poor choices. When you shop hungry, you are more likely to throw junk food into your cart.

There are many ways to meal plan. Whatever method you choose will save you time, money, and it will result in healthier fare. You can always reuse meal plans and grocery lists to help cut down on planning and prep time. A two-week seasonal meal plan may be enough variety for you.

 

Still think meal planning is a challenge?  Let me design a guide for you with the three key components to do your own meal planning. Just click and plan!

Call/Email or Schedule to get the easiest way ever to meal plan!

 

Smarter Snacking: 5 Tips for Healthier Snacks

Smarter Snacking means healthy snacking but that doesn’t mean it has to be small or boring!

tips to help you stay on track with your snacksSnacking can give you the energy boost you need in the afternoon to make it through the rest of the day. It can satisfy your cravings. It can feel like a well-deserved treat. However, what you snack on and how often you snack can have a big impact on your overall health. And that means smarter snacking.

Here are 5 tips for smarter snacking:

  1. Determine the kind of “snacker” you are. Understanding why and how you snack will help you identify any bad habits that you need to change. For example, if you snack when you are upset or angry, you might need to find a different outlet to process those emotions, like going for a walk instead.
  2. Think mini meals. If you treat snacking like you are eating a mini meal, you can be more mindful about what you are eating and eliminate mindless snacking throughout the day.
  3. Combine protein and fiber. Eating snacks that contain protein and fiber will help you feel full longer and will provide the energy your body needs. 
  4. Stock your pantry with smarter snacking options. If you only have healthy snack options at home, you will not be able to snack on “junk” food! You can portion out these healthier snack options so that you can just grab-n-go.  Therefore, you will not be tempted to purchase unhealthy snacks.
  5. Stay hydrated. You might think your body is hungry when really it just wants a drink. Be sure to drink water throughout the day. You can also pair your snacks with more exciting drinks such as, herbal tea or sparkling water.

 

Now that you have some tips for smarter snacking, I’d like to share some smarter snack ideas.   Smarter Snack Ideas

If you are serious about looking for a better way to snack,  I will create personalized meal plans, including snacks for you based on your specific dietary requirements and preferences.  Try my platform free.

Healthy Eating Habits Made Simple

14-Day FREE Trial | No credit card required

Just answer a few questions to help me personalize your snack/meal recommendations

Get started FREE

 

Accountability Equals Health Goal Success

“Accountability is the glue that bonds commitment to results” – Will Craig 

accountability helps you reach your health goalsIs being held accountable an important part of achieving your health goals? If you answer yes, you are not alone. Studies find that lack of accountability is the main reason why people do not stick to a health plan.

The following case study demonstrates how accountability is a key factor to health goal success – whether it is reaching your healthy weight, following a therapeutic diet, or sticking to a clean eating plan.

The Problem

When I met Noreen, she was on a weight management roller coaster. In other words, she would reach her healthy weight goal but could never sustain it. So, her weight was always going down and up, down and up. Each time it went up, it was more than the time before. She was very frustrated.

When she enrolled to work with me in YOUR Sustainable Weight Loss Program, her goal was to lose 50 pounds and KEEP IT OFF.

The Solution – Accountability

One key feature of the program is an accountability platform. Through this platform, Noreen had access to personalized meal recommendations, food log reviews, and support at her fingertips.

She loved the support between sessions because this is when the true work takes place and you really need the support. Right? For example, one day she forgot to bring her lunch to work. Through the accountability platform she was able to locate the nearest restaurant. As a result, she was told what to order and still stay within her meal plan. She was ecstatic!

The Result

Noreen met her weight goal in November. She continued with the accountability portion of the program, which got her through the holidays. Consequently,  she was able to start a new year without needing to resolve to lose weight —again.

Noreen’s goal was weight loss. However, others have used the accountability platform to achieve other health goals:

Being held accountable will help keep you motivated, encouraged, supported, and, above all, likely to meet your health goals.

What’s your health goal?

If you would like to find an easier path to success Schedule a 15-minte call with me – See how being held accountable will help you!