Alternate Image 0 Alternate Image 1 Easy Tiger Big Plans 2019 Weekly Planner
Learn what meal planning is—and how to make your very own healthy weekly meal plan!
You've probably heard about meal planning as a strategy to eat well, save time or even lose weight. But it's tough to get started. We'll explain what meal planning is, what it entails and exactly how you can build a healthy weekly meal plan.
What Is Meal Planning?
It simply means deciding what you'd like to eat for the next week, breaking down the exact ingredients that you'll need to cook those meals, and then going out to buy food. It sounds much less daunting when you break it down into steps! You can even start with a ready-made meal plan. Meal planning can be a great way to stick to a budget, follow a certain diet (like gluten-free, vegetarian, etc.), work toward losing weight or simply eat a healthier diet.
Grab our FREE meal plan template!
How Do I Meal Plan for the Week?
The first step is deciding which meals you're going to plan for and what recipes you're going to make for each meal. It could be easiest to only plan for one or two meals of the day because you eat leftovers for lunch or have the same simple breakfast every day. For three meals a day of healthy eating, use this recipe collection as a jumping-off point.
Next, you want to break down your recipes by each ingredient that you'll need to shop for. Once you've done this for all your recipes, you can combine the amounts of each like ingredient to make shopping easier.
The last step is to make your shopping list. Just add a handful of snacks and pantry staples, and you're ready to go shopping and start making your meals!
Don't miss our 10 secrets that make meal planning easy.
Helpful Tips for Every Meal Plan Goal
Start by bookmarking our guide to meal planning and signing up for our weekly meal planning newsletter. Here are some other helpful tips while meal planning, depending on what you're hoping to accomplish:
Eat Healthy
- Plan with fresh fruits and vegetables in mind. By focusing on produce-heavy dishes you'll be well on your way to healthy eating.
- If you have an allergy or are following a specific diet (like vegan or dairy-free), meal planning will help you navigate the grocery store before you even get there. You'll know exactly what ingredients you're looking for and are able to eat. If you're not sure whether specific ingredients contain your allergens, you can look it up online beforehand or scour the label once you're there.
Save Time
- Try meal prep! You can prep all your produce, protein foods and other ingredients you'll use throughout the week (think chopping, peeling, even roasting and sauteing) so that when it's time to eat you can throw everything together and enjoy! Here are 50 meal prep recipes to get you started.
- Get the slow cooker out. Throw everything in there the night before or morning of and you'll have a hot, delicious meal waiting for you after a long work day.
- Meal plan with a theme. By having one ingredient tying all your dishes together (for example roasted chicken or vegetables) you can save time by using the same chicken or vegetables all week long.
Lose or Maintain Weight
- Meal planning can be so effective when trying to lose weight because it pushes you to figure out exactly what you're eating for the next week. This gives you the opportunity to figure out portion sizes and calorie counts, if that's how you're approaching the change. Need some ideas? Try our low calorie slow cooker recipes
- By writing out exactly what you're going to purchase during your next grocery store trip, you can focus only on that list and resist the temptation of all the grocery story has to offer.
Take a look at our complete list of weekly meal planners.
Stick to a Budget
- Low-sodium canned and frozen foods are your friend with meal planning! Not only are they inexpensive, but they last for months in case they don't get used as planned for the week.
- Repurpose your leftovers. Use your leftovers as either lunch for the next day or freeze them for meals to come to get the most bang for your buck.
Meal planning can be a huge lifesaver in so many ways. With the steps, tips and recipes here you should be well on your way to becoming a meal planning pro!
Your 7-Day Quick & Easy Meal Plan
Day 1 Breakfast: Rainbow Fruit Toast
Ready in 15 minutes. Nothing will brighten up your morning more than one of these colorful and tasty toasts. —Shannon Roum, Taste of Home Food Stylist
Day 2 Breakfast: Pineapple Oatmeal
Ready in 15 minutes. Oatmeal for breakfast is a standard item, but I like to mix it up a bit. This version gets some natural sweetness from pineapple juice and tidbits. It is definitely worth trying! —Maria Regakis, Somerville, Massachusetts
Day 2 Lunch: Spinach and Turkey Pinwheels
Ready in 15 minutes. Need an awesome snack for game day? My kids love these easy four-ingredient turkey pinwheels. Go ahead and make them the day before—they don't get soggy! —Amy Van Hemert, Ottumwa, Iowa
Day 3 Lunch: Greek Brown and Wild Rice Bowls
Ready in 15 minutes. This fresh rice dish tastes like the Mediterranean in a bowl! It's short on ingredients, but packs in so much flavor. For a handheld version, leave out the rice and tuck the rest of the ingredients in a pita pocket. —Darla Andrews, Schertz, Texas
Day 3 Dinner: Chicken Taco Pockets
Ready in 25 minutes. We love these easy taco-flavored sandwiches made with crescent dough. They make a quick and easy lunch or supper with a bowl of soup or a crisp salad. I also like to cut them into smaller servings for parties. —Donna Gribbins, Shelbyville, Kentucky
Day 4 Breakfast: Mediterranean Omelet
Ready in 10 minutes. This fluffy omelet gives us reason to get a move on for breakfast. For extra flair, add some chopped fresh herbs like basil, oregano or tarragon. —Milynne Charlton, Scarborough, Ontario
Day 5 Breakfast: Brown Sugar & Banana Oatmeal
Ready in 15 minutes. Oatmeal is a favorite breakfast food, quick, easy and filling. I came up with this version by using some of the same ingredients from my favorite breakfast smoothie. Add bran cereal for a heartier taste and more fiber. A brown sugar substitute and soy milk also blend in well. —Jessi Rizzi, Odenton, Maryland
Day 6 Dinner: Grandma's Swedish Meatballs
Ready in 30 minutes. My mother made these hearty meatballs when we were growing up, and now my kids love them, too. My daughter likes to help shake the meatballs in flour. —Karin Ness, Big Lake, Minnesota
Day 7 Dinner: Parmesan Chicken Sandwiches
Ready in 25 minutes. Coat tender chicken breasts with seasoned bread crumbs and smother in marinara sauce. Served on a hoagie, it's a real treat! —Sue Bosek, Whittier, California
andersonkillaughted.blogspot.com
Source: https://www.tasteofhome.com/article/healthy-weekly-meal-plan/
0 Response to "Alternate Image 0 Alternate Image 1 Easy Tiger Big Plans 2019 Weekly Planner"
Post a Comment