Monday, May 6, 2013

Meal Planning Monday


“The doctor of the future will no longer treat the human frame with drugs, 
but rather will cure and prevent disease with nutrition.”
― Thomas Edison


I use to be a pro meal planner, and a firm believer in the saying, "fail to plan, plan to fail."

We've been really busy lately and our diet has been put on the back-burner.  And with it being the last thing we think about, we've been eating more fast food than I'd like to admit.  I can feel it with the loss of energy and all the other factors that come from eating junk.  Plus it's a money pit.  If you can afford to eat out, you can afford to eat healthy and organic.

Once upon a time I only ate out once every two weeks (if that) and I was terrified.  We have slowly slipped into this really unhealthy eating habit made from disorganization and a lack of planning.

So, back to planning because we cannot afford to slow down, and we cannot afford to be unhealthy.  We want a life full of quality, not quantity.

Monday meal planning will begin with me planning out the meals for the week and then a big shopping trip.  I'm hoping this becomes my new regular Monday post.

Here's our meal plan for this week:

Breakfast- 
I've always been a big breakfast person.  I always make a hot meal, and I'd like to keep it that way.  Lots of steamed veggies- red onion, green bell peppers, mushrooms and egg whites with a piece of whole wheat toast, a little fruit and a cup of coffee.

To make this easier, I'm going to wash and pre-slice all the veggies for the week and place them in the freezer in individual baggies to stay fresh.  The only thing I'll have to grab is a pan, my eggs and toast.  Washing and slicing every morning is tiresome.  I'll also combine the fruit in a bowl for convenience and for lunches.

Lunch-
Simplicity is key.  Something I can grab from the refrigerator, but yet healthy.  I plan to make healthy tuna salad (Jack calls these power ranger sandwiches) for sandwiches that will be good for a few days and also grill a few chicken breasts for a grilled chicken salad.  I think the sandwich/ salad combo will be a healthy start for this week.

Healthy Tuna Salad Recipe

12 oz canned chunk white tuna in water, drained
1/3 cup(s) (sliced) uncooked vidalia onion(s), finely minced
1/3 cup(s) uncooked celery, finely minced
1/3 cup(s) reduced-calorie mayonnaise

Place tuna in a mixing bowl and flake with a fork until very fine. Add onions, celery and mayonnaise; mix well. Yields a scant 1/2 cup of tuna salad per serving.

Serves: 4

Grilled Chicken
I normally just pick an acid like red wine vinegar, a bit of extra virgin olive oil and a few dashes of spices (like Mrs. Dash salt-free chicken, ground garlic powder, ground onion powder) let marinate in a bag for awhile (and I also make a few cuts in the meat to allow the juices and spices in) and then grill on my George Foreman.


Dinner
I would really like to make home cooked meals every night, but with Jack's tee-ball games being exactly at 6PM twice a week, I really need some slow cooker or make-ahead meals.  I also want to try new things.  So once a week I'll throw in a new recipe.

*And for those of you new to cooking, always... I repeat, always read the reviews from those who have tried the recipe.  Sometimes they can give you a lot of insight, tips and also let you know if it's a completely horrible recipe (in their opinion).

Here's the dinner meal plan for this week:

  • Tuesday: Raw spring rolls with almond "crack" sauce
  • Wednesday: Make ahead Chicken/Bean Mexican Burritos (recipe to come, a family favorite)
  • Thursday: Stir Fry- veggies, chicken and brown rice.  (Probably one of the easiest, healthiest meals you can make.)
  • Friday: BBQ Chicken breasts, grilled asparagus and brown rice
  • Saturday: Meal planned on what we find at the farmer's market (I will make it there this week!)
  • Sunday: Chicken Breast With Shaved Brussels Sprouts-  I'm totally taking a chance with this one, I've never... yep, never made brussels sprouts.  I guess there is a first for everything!  I'll probably make another side since the calorie count is so low for my boys.  Probably strawberries for dessert. 
Snacks
I think snacks are pretty important especially with kids in the house.  I always have fresh fruit available in a fruit bowl that Jack can help himself to (but has to ask first).  We also offer low-fat cheese sticks, raisins, and a variety of nuts (usually cashews). 

Drinks
We're a big milk or water family.  A lot of people bring their own drinks to our house when visiting because we don't offer juice or pop.  I'd like to drink more tea though when I'm feeling a bit frazzled.  Something about holding a hot cup of tea and slow sips help me relax.  Think I'll browse for a few new brands and flavors today. 

Exercise
It's currently non-existent.  ::sigh::  I'm signing up for a 5k August 17th for Be the Match.  It seems appropriate after I joined the registry last year and will motivate me to get up off the couch.  

I have told a few people eating right and staying in shape while pregnant with Jude was easy.  There just wasn't another choice,  I had gestational diabetes, and I had to eat right for both of us.  And now that I'm not pregnant, just knowing I'm on the match registry, sometimes I wonder if I'll get a call and I won't be healthy enough to save a life.  I can't fathom that.  I just can't.  It's my new motivation.

Here's to changing before you have to.  Here's to saving a life, even if it's just my own. 

1 comment:

  1. Yay for you girl! Great plans cause great results! Pick me up on your way to the Farmer's Market! :D

    ReplyDelete

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