Eating a healthy, balanced diet is crucial for one’s overall health and well-being. However, finding the time and motivation to plan and prepare healthy meals consistently can be challenging.
One way to make eating healthily easier is by creating a meal plan that works for your lifestyle. Here are seven simple ways to create a meal plan that fits your needs and preferences.
1. Determine your goals
Before creating a meal plan, it’s essential to understand your goals and dietary needs. Are you trying to lose weight, build muscle, or maintain your current weight? Do you have any food allergies or intolerances? Figuring out the answers to these questions will help you create an effective and enjoyable meal plan.
2. Choose a meal-planning method
There are several meal-planning methods to choose from, such as meal prepping, batch cooking, or planning meals day by day. Choose a method that suits your lifestyle and schedule.
3. Make a list of healthy, nutritious food
When creating a meal plan, incorporate healthy, nutrient-dense ingredients and meals. Make a list of food you enjoy and those that align with your goals and dietary needs.
4. Plan your meals
Using your list of healthy food, plan your meals for the week or month. Try to include a balance of protein, healthy fats, and complex carbohydrates in each meal.
5. Shop for ingredients
Once you have your meal plan, create a shopping list of the ingredients you need. I go to Farmer’s Market and Trader Joes every Saturday morning, so I take about 45 minutes on Friday to plan my meals for the following week and make my shopping list. This will make grocery shopping more efficient and ensure you have everything you need for the week.
6. Prep and cook
Depending on your meal-planning method, prepare and cook your meals in advance, or plan to make them every day.
7. Monitor your progress
Keep track of your progress and adjust your meal plan as needed. This will help you stay on track and reach your goals.
Creating a simple meal plan that works for you doesn’t have to be complicated or time-consuming. By determining your goals and needs, and monitoring your progress, you can create a meal plan that is both effective and enjoyable. Remember, eating healthy is not about perfection but about making progress toward a healthier, happier you.
[RECIPE] CRISPY ROASTED BLACK BEANS
Serves: 4
Ingredients (use organic where possible):
- 1 15-ounce BPA-free can black beans, drained and rinsed
- 1 tablespoon coconut oil, melted
- 1 tablespoon taco seasoning (salt and chemical-free)
- 1/8 teaspoon ground cinnamon
- Sea salt, to taste
Directions:
- Heat oven to 350 F.
- Dry the drained and rinsed beans very well inside a kitchen towel by patting them until dried (being careful not to smash them).
- Add beans and remaining ingredients to a medium mixing bowl, then gently stir with a spoon to combine.
- Add coated beans to a parchment-lined sheet pan. Spread them out into an even, single layer.
- Bake 45 to 60 minutes until dry, toasted, and crispy, stirring them about halfway through.
- Beans are done when they are browned on the outside and still tender in the centers, but not burnt or hard. They will crisp up more as they cool as well.
- Store in an airtight container at room temperature for up to 1 week.
To Your Health,
Patti
