Step 1 To Getting On Track: Menu Plans

Like our page for updates!

Lacey, here!

Vacation is over and reality is sinking in that this weight needs to come back off. No matter how it got there, medication or not, it's gotta go.  So, step 1 of getting back on track is MENU PLANNING.

Why? Well, for me, the quickest way to eating terrible food is to not have a plan. If dinner time comes and I don't know what I can make, I choose the easiest, unhealthiest option there is.  Take out the thinking process in that moment and you'll probably make something much better.

The simplest way to accomplish this is in three steps.
1. Make your menu plan for the week. Breakfast, Lunch, Dinner, and any snick-snacks you want.
2. Make your grocery list based on this plan. ONLY BUY WHAT YOU NEED. Look at each recipe. Do you need 3 tomatoes for 2 different meals. Then buy 3 tomatoes. Do any of your recipes call for a bag of chips? No? THEN DON'T BUY THEM!
3. Prepare your meals based on what you wrote at the beginning of the week.

When meal time comes...no thinking. Just cooking.  And you have everything you need, exactly.

Looking for menu templates? I use this one.  I found it from this page that lists 20 free menu planner printables. Pick the one you like best and go for it.

I guarantee that if you try out menu planning for a month, you'll realize that you will spend less money on groceries (because you'll only be buying exactly what you need) and that you'll eat much healthier. When planning for future meals, you always have your best interest in mind and will plan the most healthy, yummy meals. When that time comes, you only bought groceries for those healthy meals and won't have a choice but to make them. It's all about tricking your mind, people!

 My plan for this week includes shallots & green beans, sweet potatoes, spaghetti squash with macadamia nut pesto, acorn squash with a side of broccoli, poor man shrimp (cauliflower), quinoa tabbouleh, 'cream' of broccoli soup, veggie pot pie, lots of salads, hummus wraps, oatmeal cups, and lots of fresh fruit & smoothies.

Are you a meticulous menu planner? Do you fly by the seam of your pants when it comes to meals? If so, do you find that you always choose the best options? Tell us how you prepare your meals and any tips/tricks you use to make sure you eat well!  And if you give this a try for one month, please tell us how it goes!!!

Step 2 Here.

Happy Healthy Living!

Photo Blog: Meals & Snacks This Week

Here's a simple post on some of the meals & snacks I've been eating this week:

String Beans and Tomatoes

 Poor Man's Shrimp (cauliflower/old bay/cocktail sauce)

 Big salad with veggies & Italian roasted garbanzo beans & corn on the cob:

Quinoa Stuffed Peppers

This is an old photo since I forgot to take one Monday night!

 Fresh Pineapple

 Cherries (which Rita always begs for)

 Almonds, my favorite snack

 Gala apple and all natural peanut butter (my go-to breakfast!)

I hope this gives you some ideas for snacks & meals! I think this will turn into a weekly post, just showing you what I've been eating since so many people ask "What do you eat other than salad?" Also, keep an eye out as I may have a surprise for you involving a trip next week. YIKES! Hopefully it works out!

-Lacey

Grocery Trip

Like us on Facbeook! =)

One of the most helpful things for me when I first started nutrient-dense eating was seeing other people's grocery list.  It gave me ideas for meals and new ways to prepare the list. The way I prepare my list is like this: I plan all of my meals for the week and look at each recipe. I run down the recipe to see what items I already have and what I need to buy. I only buy exactly what I need. So, if one recipe calls for a green bell pepper and I also know I'll need one for my salads this week, I will only buy two peppers. This way, I'm bringing home exactly what I need and it prevents me from eating too much each day (mid-day snacks) because I know if I do, I won't have enough ingredients for my dinner recipes.

Also, we always buy the same amount of lettuce for the two of us each week: 2 large heads of green leaf lettuce (it's the one with the curly ends), 1 large bag of baby spinach, and 1 head of iceberg. Sometime we finish that a day or 2 before our next trip and if that's the case, I'll make a quick run to the store and grab 1 head of green leaf to get us through the next 2 days.

Look at all of that color!! Now, there are multiples of some items not shown.
Such as, I bought an entire bag of potatoes but could only fit 3 on my island.
Also, a couple things are hidden (like the iceberg, the grapes, etc), but I promise it's all there!
If it's on the list, it's on the island!

THE LIST

Produce Aisle:

2 heads green leaf

1 bag spinach

1 head iceberg

Grapes

1 box Strawberries

Semi-green Bananas

3 apples

2 pears

1 yellow squash

2 green zucchinis

Batch of fresh parsley

1 medium eggplant

1 avocado

2 cucumbers

5 small tomatoes

Bag of russet potatoes

1 pound string beans

Medium bag of carrots

3 onions

3 green bell peppers

1 yellow "

1 red "

Shitake mushrooms

1 bag sun-dried tomatoes

Other Aisles:

Thyme leaves

2 cans kidney beans

1 can black beans

2 cans corn

1 jar of natural tomato sauce (for chili)

1 box natural vegetable broth

Nayonaise (soy based & vegan Mayo used as a base for some of my salad dressings)

1 cup walnuts

1 box Quinoa
Dozen brown eggs (for mike)

(Notice, I only go to three other aisles other than the produce aisle.)

Our meals for this week:

Breakfast: Lacey- oatmeal & piece of fruit and fruit smoothie, Mike- eggs

Lunch: Salad, Soup, Quinoa Tabbouleh, or String Bean & Squash Medley

Dinners: Veggie Pot Pie

            Veggie Chili

            Sushi

            Eggplant Ravioli with Zucchini 'pasta'

            Macadamia nut & Sun-dried Tomato Pesto on Spinach Wrap & veggies

            Leftovers

Happy healthy shopping!

-Lacey