Root Cause Consultation

We have all been there – it’s getting to the end of the week and there are no ideas for dinner. The week’s been busy, so the energy just isn’t there to make responsible food decisions. You may have heard of meal planning, and think maybe it just seems too time-consuming and potentially expensive. But I have good news for you! There are strategic methods to planning out the week in meals, keeping variety and choices fun so it doesn’t get boring. Here are a few basic tips to get started:

• Identify your budget for groceries. Knowing how much you have to work with helps with the process to save money and reduce food waste.
• Know what you have in your kitchen already so you avoid unnecessary purchases as you plan.
• Pick a day that works to use for planning for the next 7 days. Make sure it’s not a day that you know you’ll be too mentally spent to make logical decisions. Set it on your calendar and leave reminders so you don’t forget.
• Make a list of go-to recipes to choose from to make it less time-consuming when plotting out your week.
• Plot out your meals with a list for the week. Whether you plan out the day, or list out the meals, this helps for the strategy of your grocery list. Choose quick meals for busy days and then batch cook for when there is more time.
• Plan your groceries with reviewing your staple needs, then the produce you would need for the planned meals. Use herbs and spices to keep meals interesting without adding cost.

We all need to eat, we know that. But the process of preparation can feel like a chore when everything else in life is happening, all at once and all of the time. Incorporating these steps into your routine can help put to ease what feels like more added stress. In the midst of the hectic schedules and places to be, take a moment to begin integrating meal planning so that you can make healthy choices that fuel your body instead of just curb the hunger. When it comes to food shopping and preparation, here are a few more things to think about:

• Shop smart as you organize your list, strategize the plan and review your options.
  • Stick to your list to avoid buying unhealthy foods on impulse. Do your best to not shop hungry to also avoid purchasing what looks good, rather than what you planned for.
  • Some non-perishable items such as rice and beans can be purchased in bulk. This helps to lower per-unit costs.
  • Look out for sales and discounts from weekly flyers, coupons and grocery outlets or other discount stores such as Aldi. When going to these stores, I highly recommend being mindful of expiration dates, sources of meats and quality of produce to avoid heavy metal consumption and poor quality.
  • The fresher, the better when it comes to produce. Seek out seasonal produce as they tend to be a little less money, especially from local markets and they are higher in nutrients when local. Additionally, if able, choose to prep your own vegetables and fruits as pre-packaged will tend to be more costly.
• Prepare and cook food efficiently for time management and health stewardship.
  • Batch cooking by preparing larger portions of food that can last over a few days, such as rice, beans, soups, etc. This helps to use these staples in multiple meals. Additionally, batch cooking meals then freezing smaller portions preserves them for future meals.
  • Still have leftover chicken or beef from the day before? Turn it into a fun meal like tacos, soup or something else fun.
• Give yourself grace when things do not go as planned. Whether your desired meat is not on sale or the previous week was more spendy than you wanted, there is always wiggle room, so to speak. Learn from where you need to and ask for help if needed. Local food banks typically have staple foods and sometimes produce. While easier said than done, I encourage you that visiting food banks and pantries are not a sign of weakness. They are available for that purpose to fill in where needed. I believe that God provides for His children, through financial provision and through the hands of others – “And my God shall supply all your needs, according to His riches in glory by Christ Jesus,” Philippians 4:19.
• Grow your own vegetables and/or herbs as space and time allows. Many of these can grow very well in containers if all you have is a patio. Choose those you know you’ll use most to save money.
• Eat more from home rather than eating out. In the long run, it is more cost effective to prepare foods at home than to rely on take out or dining out.

What we eat, how and how much we eat are so important to our total wellness. As you work toward improving meal planning and strategic eating, I hope these points help you in your journey. In today’s world of having everything ready at our fingertips, it can be a major shift to think more strategically in terms of our lifestyle and planning ahead to stay on top of our health.

Looking for a sample weekly meal plan to get started? Click here to download your copy today!

When it comes to nutrition, if you are also looking for a more personalized plan, reach out today to book a health consultation. In review of your current health status, a consult visit helps to identify connections of symptoms with diet and lifestyle and more. Don’t take your health for granted, call today!

(717) 288-7522