My Top 10 Tips For Meal Planning
Since I’ll be cooking every meal at home for the next few weeks, I decided I better strategize. Proactive meal planning for this long of a period of time is not something I’ve ever had to do before, but considering I have a restrictive diet for health reasons, I figured for myself it would be best to play it safe and plan ahead. I recommend the same for all of my clients, past and present. Especially those living in areas where there is no meal delivery services.
Here are some of my tips that I’ve learned in the process of preparing for the next few weeks.
Spend: In general, $100 worth of groceries will last one person a week. I’m cooking for 2 people, so do your own math.
Staples: Sweet potatoes, green apples, butternut squash, spaghetti squash, acorn squash, delicata squash, beets, whole carrots, onions will all stay good for a while - these should be the produce staples, so that you can make sure you have a good supply of fresh veggies. Russet or any white potato is really harsh on your blood sugar - stick with yams or sweet potatoes.
Phytonutrients: Frozen broccoli, frozen kale, wild blueberries and other frozen veggies and fruits. These have almost as many nutrients as fresh veggies and will stay good in the freezer for a while.
Grains: Quinoa, buckwheat, amaranth, wild rice are the best, most nutrient dense and low glycemic and gluten free grains. Very versatile for cooking.
Cooking basics: Bone broth - plenty of it for making soups. Ginger, garlic, lemon, onions for cooking.
Protein: for the freezer - meat or vegetarian based (tempeh). For two people I got two of each of our fav protein sources.
Fibers: eat these first! Leafy greens, fresh broccoli and other produce that I plan to eat first during our first week of avoiding the grocery store.
Snacks: Nut butter, nuts, epic bars, bulletproof bars, primal bars as snack options.
Quick meals: Frozen Amy’s burritos (they have gluten free) & bowls, pacific brand bone broth soups are great to have in a pinch. Obviously canned soups as a backup.
Breakfast: apple gate frozen breakfast sausages, birch benders paleo pancake mix, and a carton of eggs.
All of the above ingredients can be blended into so many different recipes! In my recipe section here on my site I have an immune booster soup that you can make a huge batch of and freeze. Roasted root veggies is another solid option, salmon veggie pesto bowls. It’s endless! Reach out if you need ideas!