A healthy meal plan can save money and add variety to your diet, providing an opportunity to work with a registered dietitian on an individualized approach to meet caloric and nutrition requirements.
Take an inventory of what food items are currently in your pantry, refrigerator and freezer to assess what your options are. Select recipes which incorporate all five food groups while limiting added sugars, saturated fat and sodium intake.
Meal Prep Day
Every week, set aside several hours for meal prep. Choose the time that works best with your schedule and stick with it; that way, meal prepping will become part of your routine!
On meal prep day, prepare ingredients that can be used in multiple recipes, like whole grains (brown rice or farro) and vegetables. Additionally, marinate proteins like chicken or fish and then reheat when necessary – perfect for nights when you don’t feel like cooking!
Prepping fruits and veggies can also help you meet your dietary goals. Turoff recommends washing, chopping, and storing produce in containers so it’s ready for salads, stir frys, or fajitas later on in the week – plus saving money by not dining out as often.
Grocery List
Meal planning success begins with having a well-stocked refrigerator and pantry. Look out for sale items and stock up when possible.
Maguire advises creating your grocery list before heading into the store in order to avoid impulse buys that don’t meet your healthy eating goals. Be sure to include both fresh and frozen items for maximum flexibility throughout the week.
One option for meal-planning is using an app such as Plan To Eat, which also creates your weekly calendar and shopping list (though this costs money). Or you could simply keep a simple spreadsheet or journal of recipes you’d like to try each week; either way, be sure to review and update regularly as necessary! All rights are reserved by Blue Cross Blue Shield of Arizona.
Meal Plan
Setting out a meal plan can help keep your eating on track and save time in the kitchen. Although this might require some initial consideration, having such a plan in place could make all the difference when managing a health condition or saving time with cooking tasks.
Start by planning out your week ahead, including any commitments like piano lessons or meetings, and estimating how much time each day will be available for cooking. This will give you a realistic idea of what food to make and which recipes to select.
Once your pantry and fridge are in order, take an inventory. Find inspiration in recent meals you have enjoyed or those that you know you enjoy; also remembering to include foods from all five food groups as well as avoiding added sugars, saturated fats and sodium sources.
Recipes
Recipes in this plan are heart-healthy, high in fiber and lean proteins. Additionally, they include nutritious whole grains that reduce saturated fat intake as well as sugar and sodium (nutrients that may increase cardiovascular disease risk).
These recipes cover breakfast, lunch and dinner and can be prepared ahead of time or cooked the same day. Breakfast options include savory oatmeal with broiled grapefruit topped with lower-sugar Greek yogurt or nuts/seeds; lunch options include chicken Caesar salad and turkey burrito bowl.
Dinner options range from easy salmon and slow-cooked chicken dishes, to turkey gyros. Some recipes can be prepared in one pot with easily available ingredients from grocery stores – this makes prep easier! Keep in mind that everyone’s calorie needs vary, so always listen to what your body tells you regarding hunger signals. In addition to maintaining heart health through eating right and exercise regularly, strategies such as stress reduction, regular physical activity and quitting smoking are also key elements.
