Meal planning

 

How to start meal planning

Being a nutritionist,  our first step towards a healthy and good lifestyle is all about the meal planning. Its all about that how you plan your whole day meal and it is helpful in maintaining your healthy life.  Eating healthy food is important at every age. This may include eating fruits, grains , vegetables ,protein foods. we used to recommend such foods that are high in nutrients and some limitation in sugars that will help the person to maintain the healthy life.


Create a monthly calendar or spreadsheet to keep track of your menu plans, go-to recipe websites, and grocery lists.

Think about setting aside particular meals or foods for each day of the week. Wednesday will always be Prince Spaghetti Day. The constancy of knowing what to anticipate can be enjoyable for some families and make meal planning simpler. Meatless Mondays, Whole Grain Wednesdays, Stir-Fry Fridays, etc. are a few examples.
Calories 
In order to lose weight, most people must consume less calories from food and drink (energy IN) and engage in more physical activity (energy OUT).

It is recommended to cut 500–750 calories from your daily intake for a weight loss of 1–1 12 pounds a week.
  • Most women can safely lose weight by following diet plans that include 1,200–1,500 calories per day.
  • Men and women who weigh more or exercise frequently should stick to diets with 1,500–1,800 calories per day.
Pick a day of the week to get a meal plan 
 Plan the meal, whether weekly or monthly, and create your shopping list. Do the majority of your cooking, meal prep, or grocery shopping. Even if you can opt to overlap some of these days, dividing up these responsibilities could make meal planning more straightforward.
Watch for sales and coupons to stock up on commonly used shelf-stable goods like pasta, rice, and other whole grains, lentils, beans (canned or dry), jarred sauces, healthy oils, and spices as you find favorite "prep-able" recipes or as your menus become more known and consistent.
On the day you prepare your meals, concentrate first on the ingredients that take the longest to prepare: roasted vegetables, dried beans and legumes, whole grains like brown rice, quinoa,  as well as proteins like chicken and fish.
Also think about preparing simple, family-favorite meals like washed greens for a salad, hardboiled eggs, a bowl of chopped fruit, and cooked beans that you can quickly add to a weekday supper or grab as a snack.
If you'd rather not prepare proteins in advance, think about marinating poultry, fish, on your prep day so you can simply bake or stir-fry them later in the week.
Make extra servings of a recipe when you cook it so you can freeze them for a later week or use them for another day or two of meals. To keep track of what you have on hand, make sure to date and mark everything that goes in the freezer.
Get a head start and use separate meal containers for lunches. On prep day, divide cooked food among the containers .Make sure you have wholesome foods on hand or at home that you can bring with you for the locations where you might grab a snack or have a meal on the fly (such as the car or at your desk). 
Fruits that are easy to grab-and-go include apples, oranges, bananas, canned fruit without sugar, and raisins.
Fresh veggies that have been washed and chopped include celery, carrots, and cucumbers.
Low-fat and fat-free dairy products, including low-fat cheeses, milk, and yoghurt without added sugars
Whole-grain breads and crackers
Almonds and other nuts and seeds, low-fat deli turkey slices, and so on are examples of protein option


Comments

Anonymous said…
Can you post a complete one like 7 days one
August 27, 2022 at 11:11 PM
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