Healthy eating for the week can hinge on preparation more than anything else. The weekends can offer us the time to set aside to make a plan and lay the groundwork for meals that will be nutritious and quick enough to be realistic for our busy lives.
Startin the supermarket with the basics; first, stock your pantry with whole grain products, healthy oils, herbs, spices and flavorful condiments like mustard, salsas, honey and vinegars. Next, select a recipe that can serve at least twice the amount of people you are serving; leftovers are the key to success. Your last step is to utilize your leftovers throughout the week using a little creativity and items from your heart healthy pantry.
On Sunday, take your time to prepare your base recipe:
Tortilla Soup with Avocado and Grilled Chicken with Black Beans and Ricetopped with Mango Salsa. This balanced meal is rich in protein, carbohydrates, fiber and antioxidants. It makes for a great family-style meal and the leftovers will keep you full and healthy all week long.
Get those creative juices flowing and create some leftover lunches, dinners and snacks!
Start with breakfast: Heat up some eggs any style and place on top of rice and beans, top it off with some reduced fat shredded cheddar and some sliced avocado.
Ready for lunch? Pull some corn tortillas from the pantry and fill it with grilled chicken, shredded lettuce and any veggies in the fridge. Top with salsa and mango.
Need a Snack? Fill up a bowl of mango salsa and top with 1 tablespoon of Greek Yogurt; chock full of fiber and some protein.
Dinner Again? Top your tortilla soup with some shrimp sautéed with a tsp. of olive oil, garlic and your favorite herbs and spices. Add a side salad and some whole grain nachos for a complete meal.
Planning weekly meals can take a lot of stress, guess work and eating missteps out of your week! Just be sure you have a good base recipe with plenty of leftovers and a plan in your head. Bon Apetit!
Amie Hoffman *
Amie Hoffman is a Registered Dietitian and President and Founder of Wellness Concepts
* Amie Hoffman is a compensated spokesperson for Balance Bar®.