One of the ways I help make sure myself and my family eat healthily (well most of the time), is by meal planning. Afternoons are extremely busy so knowing what I am going to cook and having the ingredients in the cupboard makes 5pm a lot less stressful.
Meal planning also ensures variety.
- A variety of fish, lean red meat, poultry, beans and tofu, eggs
- A variety of whole grains (pasta, rice, quinoa, polenta, couscous, potato, wholegrain wraps)
- A variety of colour - lots of different coloured fruits and veggies everyday
So here is my A, B, C tips for dinner meal planning.
A) A protein +
B) Bit of whole grains +
C) Colours, colours and more colours (half your plate should be veggies)
You can either have ABC in one dish:
- minestrone soup (with lots of veggies, some beans and a little pasta)
- spaghetti bolognase with lentils/meat and veggies in the sauce and salad on the side
- stew with meat/beans, potatoes and veggies
- stir fry with meat/tofu, veggies and rice/noodles
- home made pizza topped with veggies and left over roast chicken
- meat and 5 veg plus a little potato, rice or quinoa
- fish with salad and rice
- eggs on whole grain toast with some frozen veggies on the said
Tonight sit down and think about making your dinners ABC this week.
Here is my week:
Monday - minestrone soup and lentil burgers
Tuesday - individual shepherds pie (excess sauce will be frozen)
Wednesday - tofu noodle stir-fry
Thursday - Fish cakes with veggie sticks and tzatziki
Friday - Chicken and sweet potato stew with quinoa or rice (I'll decide later) and salad
Saturday - Crumbed lamb and roast veggies (potato, sweet potato, zucchini, carrots, mushrooms) and some steamed broccoli, cauliflower and corn.
Sunday - leftovers and salad (or if not enough tuna pasta and salad)
As I write this blog I'm having the minestrone soup for lunch that I've prepared for tonight's dinner. Yum!