Meal Planning Lifeweigh August Support Group Elizabeth Prendergast, RDN, LDN
Meal plans can help us to decide What to eat When to eat How much we should eat
Detrimental cycle Don t make time to plan Wait too long to eat Grab something quick and easy Eat too fast, Eat too much Feel too tired to meal prep
Choosing what we want to eat beforehand, can really help! Researchers at the University of Pennsylvania and Carnegie Mellon found When subjects ordered meals simply an hour before meal time, there was a significant reduction in calorie intake http://www.uphs.upenn.edu/news/news_releases/2016/07/vanepps/
Calorie Comparison http://www.obesityaction.org/educational-resources/resource-articles-2/nutrition/eating-out-vs-eating-at-home
Where to start? Make sure you have the right tools available Measuring cups Measuring spoons BPA-free containers Think of this as an investment for your health!
What s out there? Brands: Pyrex, Rubbermaid, Snapware, Gladware,Bentology Plastic or glass Sets range usually from $20 and up ( BPA free) Available at: Costco, SamsClub, Target, Walmart, etc.
Make a Plan Look at the timing of your day When is it realistic to eat Avoid going less than 2 hours or more than 3 hours inbetween meals and snacks
Example schedule Wake up at 630 AM Breakfast @ 8 AM AM snack @ 1030 AM Lunch @ 1 pm PM snack @ 330 PM Dinner @ 630 PM Bedtime snack @ 830 PM Go to bed around 1030 PM Avoid eating 1 hour or less before bed
Deciding what to eat Should be foods you like If you don t like it, you probably are not going to eat it. Aim for protein and produce every time you eat. Goal is at least 10 gm protein for each meal/snack Look at foods that you can use in more than one recipe Also look at low calorie sauces and seasonings you can use to help with variety.
Make a Meal Planning Grid
Meal Planning Grid-6 times a day
Decisions made easy Plenty of sample meal plans and recipes online It s all about what you like! Where to find recipes.. Pinterest-LifeweighBariatrics Yummly My Fitness Pal Eating Well Food Network Once you have found recipes you like hang on to them Create on online folder or print them out and make a meal plan binder
Breakfast Ideas 2 Hard Boiled Eggs 1 Hard Boiled Egg + 1 packet of oatmeal ½ cup cottage cheese + ¼ cup fruit Greek yogurt 3 egg white omelet + 1 slice of cheese + spinach + mushroom 1 slice of whole grain toast + 1 slice of cheese +1 egg *Protein shake + ½ c. frozen fruit blended
Lunch Ideas Chili Salsa chicken + veggies Salmon/ tilapia + veggies Lean Protein + salad To-go pack of tuna+ 1tbsp light dressing + 6 multigrain crackers Sandwich-low calorie bread with 3oz of turkey, 1 slice of cheese, mustard Lean Cuisine, Healthy Choice or Smart Ones
Snack Ideas Cheese stick rolled in ham or turkey Portable protein pack by Oscar Meyer Protein bar Protein shake Cottage cheese Greek yogurt 2 hard boiled eggs Cheese stick + piece of fruit Carrots and hummus
Dinner Ideas Spaghetti squash + turkey meat sauce Recipe at: http://paleogrubs.com/spaghetti-squash-pasta-recipe Turkey Chili Recipe at: http://www.ambitiouskitchen.com/2015/11/seriouslythe-best-healthy-turkey-chili/ Salsa Chicken Recipe at: http://www.gimmesomeoven.com/2-ingredient-slowcooker-salsa-chicken-recipe/
Dinner Ideas Turkey taco lettuce wraps Recipe: http://damndelicious.net/2014/04/28/taco-lettuce-wraps/ Southwest Chicken Salad Recipe: http://www.skinnykitchen.com/recipes/southwest-chickensalad-with-skinny-salsa-ranch/ Salmon + Asparagus Recipe: http://www.cookingclassy.com/2015/02/salmon-andasparagus-in-foil/ Pork chop + veggies Recipe: https://www.easyrecipedepot.net/recipe/easy-oven-porkchop-recipe/
Sample Plate Base meals around a protein!
Make a List Make your list of necessary items. Make your list according to where items are located. Overlapping ingredients can help decrease costs. Lists can help us from impulse buys. Try to avoid grocery shopping while hungry.
Cost Comparison Grocery shopping sometimes feels like we are spending more money Spending the money at one time, as opposed to little by little. Salsa Chicken (4oz) + veggies ( 1 cup) $ 1.75-$2 / serving About 200 calories Value Meal from McDonalds $4.99/ meal About 600 calories
I ve got my food now what.. Time to prepare it! You can prepare food for the whole week or simply for the next day Choose foods that will stay well. Portion it out If you log your food add a recipe with your exact measurements
Sample methods of cooking Crockpot
Sample Methods of cooking Bake or grill in bigger batches Cook more than one meat at a time
Sample methods of cooking Boiling or baking in bulk Example- Hardboiled eggs Preheat oven to 350 degrees F (175 degrees C). Put 1 egg in each of 12 muffin cups. Bake in preheated oven for 30 minutes. Plunge baked eggs in a large bowl filled with ice water until cooled completely, about 10 minutes.
Meal Prep in Real Life
It may not be easy But when things get busy during the week, you will be relieved when your meals are already set and ready to go!
Make sure to have a Plan B! Other options could be My Chef or Blue Apron Ingredients and Recipe come to you! If you have to eat out, look up the nutrition facts ahead of time! Determine a choice that will fit in your meal plan. Keep a back-up in a backpack, purse or car truck Protein bars or shakes