Or make a large egg frittata so that all you have to do is heat up a single portion in the morning, and you’re good to go.īe sure to factor any wild cards into your meal plan. You can make three servings of overnight oats at once,” Turoff says. “Let’s say you’re planning to have oatmeal three days a week. Set aside a few hours on a day that isn’t very busy to batch cook any meals that repeat, so you’re all set for the week. You can change the recipe by trying different fish dishes, taco fillings, and burger meats, including vegetarian options. For example, have fish for one dinner every week, tacos for another dinner, and burgers for another. Having a few staple meals every week can help keep you from feeling overwhelmed while ensuring there’s enough variety, according to Turoff. You can even repeat those meals for a few weeks before switching things up. She recommends picking two or three breakfast options and two or three lunch options for the week (at most) and adding variety through dinner and snacks. You don’t have to eat the same thing every day, but cutting down on the number of different meals you have during the week will make things easier. People who aren’t trying to manage a health condition will typically make their own meal plans by selecting healthy recipes that their families enjoy. For example, people with type 2 diabetes typically follow a diabetes-friendly meal plan to control their blood sugar levels, while people concerned about a family history of heart disease may follow a meal plan focused on heart health. These meal plans are often created with input from a registered dietitian or healthcare provider. Some may be geared toward managing a specific health condition, such as type 2 diabetes or heart disease. Others meal plan to stick to a food budget or map out meals for an entire family, says Alix Turoff, RD, the New York City–based host of the Alix Turoff Nutrition Podcast. Or an athlete may plan their meals to ensure that they get enough of the nutrients they need to perform. Some people follow a meal plan with a specific outcome in mind, such as weight loss or cholesterol improvements. “It can take the guesswork out of dinnertime, help you to stick to a budget, and help keep your nutrition goals on track,” says Stacey Simon, MS, RDN, who offers counseling through her New York City practice. Meal planning is the process of building a weekly menu to best suit your nutritional needs. This approach ensures that you’re never left wondering what’s for dinner. Rest assured there’s a better way to feed yourself and your family: meal planning.
Often, people end up scraping together last-minute meals or throwing in the hat and ordering food delivery. Drizzle with olive oil and sprinkle with a pinch of kosher salt or flaky sea salt.Figuring out what to eat every day can be stressful, especially when already juggling a busy schedule that includes work, family, and social obligations. Rub a garlic clove all over one side of each piece of toast and pile each with the remaining marinated white beans. Friday, Marinated White Bean Toast: Remove two slices of bread from the freezer and toast (no need to thaw first).Squeeze the juice from 1/2 a lemon over the bowls, drizzle with a little olive oil, and sprinkle with a pinch of kosher salt or flaky sea salt. Thursday, Tuna Salad Over Arugula: Pile arugula into bowls and divide remaining tuna salad between each.Divide the salad among two bowls, squeeze the juice from 1/2 a lemon over the top, and sprinkle with red pepper flakes, if desired. Wednesday, Marinated White Bean, Avocado, and Feta Salad: Dice the avocado and combine with about 1 cup of the marinated white beans and crumbled feta cheese.Sprinkle with red pepper flakes, if desired. Rub a garlic clove all over one side of each piece of toast and pile each with some of the tuna salad. Tuesday, Greek-Style Tuna Salad on Garlicky Toast: Remove two slices of bread from the freezer and toast (no need to thaw first).Monday, Marinated White Beans and Greens: Pile arugula into bowls and top with about 1/2 cup of marinated white beans each.
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