Meal Planning Like a Pro

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Ever wonder how some people juggle a full time job, training, family activities, and yet still manage to show up every day with deliciously-looking, healthy home-cooked meals? Follow these 5 steps to start meal planning like a Pro.

Decide what you are going to eat

Look for balanced recipes that have a combination of complex carbohydrates, protein and vegetables. Choose meals that have similar ingredients to keep your grocery list simple. For example, sweet potatoes are a great side with marinated lemon-rosemary chicken, but can also be used in a beef or black bean stew.

Commit to going to the grocery store weekly

Healthy eating starts at the grocery store. It becomes so much easier to eat well when your home has the right ingredients. Keep items that have a long shelf life such as canned legumes/ tomatoes/ tuna, eggs, whole grains and frozen meats and vegetables. Didn’t get a chance to cook this week? Make a tuna sandwich or a quick bean and quinoa salad.

Choose 1-2 “down” days in the week to meal prep

Make harder meals on your day off and easier meals mid-week.

For example, you can plan to make a Sheppard’s pie on Sunday and then plan for a stir fry or crockpot meal on Wednesday.

Re-use leftovers creatively

Got some leftover salmon? Throw it into a salad or sandwich or make it into a salmon burger. What about leftover meat and tomato sauce? Add black beans and chili powder to make homemade chili.

Plan ahead for the “rainy” days

You’re back from vacation, starting work tomorrow and your fridge is empty. Instead of spending your week eating out, keep some ready meals in the freezer like homemade meatballs, lasagna or stews that you can whip-up in no time.

Melissa Kazan MSc, RD
Dip. Sport Nutrition IOC, ISAK L1
Registered Dietitian & Sport Nutritionist

Melissa Kazan is a Registered Dietitian and Sport Nutritionist specializing in nutrition for health, well-being and sports performance. Melissa understands today's challenges to eating well, and works with her clients to set realistic health & sport performance goals. For more information on Melissa, and her services, click here

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