1. The website is LIVE! Stjudewellnesscenter.org >Wellness>REACH>Member Portal Sample Meal Plans Recipes Meal Prep Tips & Tricks
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1 REACH ANNOUNCEMENTS 1. The website is LIVE! Stjudewellnesscenter.org >Wellness>REACH>Member Portal Sample Meal Plans Recipes Meal Prep Tips & Tricks 2. We have a Meal Plan Raffle Winner: CLAUDIA URENO!! 3. Please remember to schedule your coaching appointments every month!
2 REACH Meal Planning 101
3 COMMON BARRIERS 1. I m not good at cooking/planning/prepping. 2. I don t want food to get wasted. 3. I don t like to cook. 4. I don t have time.
4 STEPS TO SUCCESSFUL MEAL PLANNING 1. Designate a day to meal plan on paper. 2. Use your calendar to understand the week ahead. 3. Based on your week s needs, create your meal plan. 1. Your weeks will vary. Sometimes you might need to make a triple batch of soup & salad for late nights home, while the next week you may get to cook a new meal nightly. 2. Use Meal Themes 4. Make a grocery list and stick to it! 5. Designate a day/timeframe for meal prep and write down what needs to be accomplished in this time. 6. Pick a method and stick to it! 1. Mason jars, stackable containers, Ziploc baggies 2. Lunches packed, veggies chopped, breakfasts made
5 USE YOUR CALENDAR Meal Plan Day Meal Prep Day I need 2 meals that will be ready to heat and eat. (Crockpot meal? Leftover casserole? Soup & salad?) I don t need to plan a meal for Friday. I won t have much help the weekend before.
6 MEAL THEMES Pasta Night Spaghetti with Salad Roasted Veggie Pesto Penne Greek Pasta Salad Salad Night Taco Salad Grilled Veggie & Chickpea Salad Chinese Chicken Salad Rice Night Rice, Salmon & Broccoli Tofu-Veggie Teriyaki Bowl Chicken Night Meatless Monday Taco Tuesday Fish Friday Pizza Night Stir Fry Night Sandwich Night Veggie Panini + Asparagus Open-Face Shredded Pork & Coleslaw Turkey-Avocado + Salad Soup Night Breakfast for Dinner Veggie Omelet Toast, Eggs & Spinach Savory Oatmeal Zucchini Pancakes Steak Night Meal in a Bowl Night Slow Cooker Night Casserole Night Leftovers DIY Night BBQ Night
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8 Sun Mon Tues Wed Thurs Fri Sat Casserole Meatless Taco Leftovers Burgers Out Grill D: chickenbroccolicheese casserole + salad Prep: shred 2x chicken; prep lunch salads; chop veggies for meals; marinate tofu; make pesto; big batches chia pudding & egg muffins B: chia pudding L: chicken salad D: tofu stir fry Prep: pack leftovers for hubs; marinate slaw & shrimp B: L: D: shrimp taco salad Prep: add tuna to salads for lunch x2; pack leftovers for hubs B: L: tuna salad D: casserole or taco salad or stir fry B: L: tuna salad D: turkey burgers + roasted vegetables + pesto Prep: make burgers & roast veggies Grocery List: -rotisserie chicken -tons of salad fixins -frozen stir fry blend -tofu -broccoli B: L: leftover burger meal Prep: Plan next week -salsa -avocados -root veggies -tahini -cheese D: Grilled protein & veggies Snacks: -egg muffins -fruit -veg + pesto -pistachios
9 MAKE A MEAL PLAN, GROCERY LIST & PREP PLAN
10 MEAL PREP GUIDELINES Choose 1-3 complete meals to make in large quantity. For 1 person, choose recipes that serve 4-6, for families, choose recipes that serve Eat these same meals throughout the week OR use this as preprep for another week and freeze some. Choose 1-3 condiments to use for recipes, dressings or snacks. Example: hummus, pesto, balsamic dressing Prepare your staple items for cooking: Chop your veggies Chop & marinate your proteins Cook any grains or starchy vegetables Prepare 1-2 breakfast items that serve 5 days. Prepare 1-2 lunch items (or bases) for 5 days. Prepare 3-4 snack options, each with 2-3 servings.
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12 BREAKFAST IDEAS Smoothie Kits Smoothie Bowls Chia Pudding Oatmeal Bake Overnight Oats Egg Muffins Protein Muffins Protein Pancakes
13 LUNCH & DINNER IDEAS Mason Jar Salads Container Salads Bento Boxes Bowl Meals Soups & Stews Chili Curry Burgers/Patties/Meatballs
14 SNACK IDEAS Chopped up veggies + Condiment Fruit + Nuts Greek Yogurt Energy Balls/Bites/Bars Nut Butter Packs + Celery ½ size Smoothie
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19 MEAL PREP TIPS Use themes/routine nights Prep your veggies, proteins, sauces &/or starches Have the tools you need: Portioned containers or baggies Blender Knives & cutting boards Labels Fridge space Fun music, fun drink container, fun helpers! Take advantage of social media, food bloggers and favorite cookbooks/magazines Know yourself If you need pictures with a recipe, don t buy cookbooks without. If you get overwhelmed at the idea of cooking, don t choose recipes with more than 5-6 ingredients Or don t use recipes at all! Think individual foods! Bookmark your favorites
20 WAYS TO REDUCE WASTE If at the end of the week you still have ingredients that have an end-date: Cook up a soup, stew or broth and freeze Freeze any individual ingredients you can Blend scraps into a tomato sauce Sauté everything up with eggs for a fancy weekend brunch Invite your friends/family for a DIY cooking party! Megan for leftover ideas!!
21 GET CREATIVE WITH LEFTOVERS! Chicken Eggs Beans Grilled with a salad Scramble Tacos Shredded on tacos Frittata Sautéed veggie bowl Cubed on pizza Egg muffins Bean burgers Mixed into stir fry Stir fry Salad Make a panini Over easy on leftovers Hummus dip
22 RESOURCES Meal Planning Websites/Apps: Eatlove Real Plans Pepperplate Engine2 Meal Planner Emeals Cook Smarts Plant Based on a Budget Instagram: rdmegan, healthanaplate, culinarynutrition, nutritionstripped, therealfoodrds Healthy Meal Delivery: Prepared ingredients: Hello Fresh Sunbasket Prepared meals: Trifecta Freshly Munchery Model Meals Key Words for Recipes Healthy Plant-based With vegetables Low sugar Homemade Low carb Less fat Specific ingredients: Chickpea spinach meatballs Almond flour no butter muffins
23 HOMEWORK CHALLENGES CHOOSE AT LEAST ONE! Make one new recipe every week. Write notes on it: Did you like it? Did your family like it? How long did it really take you? Would you make any changes next time? Could you meal prep better for it next time? Buy 4-5 vegetables each week then Google vegetable name + healthy recipe Prep your produce within 24 hours of purchasing them. Delegate meal prep tasks. Send your meal prep pictures &/or questions to Megan!
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