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a, b, c Dinner planning

22/7/2013

1 Comment

 
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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 

Or deconstructed 
- 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! 


1 Comment
Harold Fisher link
10/1/2021 10:21:06 pm

Thanks for writinng

Reply



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    Hi, I'm Kate. A dietitian and mother of four. I'll share my nutrition and cooking adventures here.  

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