Meal Planning
Why Meal Plan?
- Self-care and the ability to honor personal nutrition needs
- Limit stress, worry or anxiety around what you are going to eat
- Save money
- Spend less time eating out and potentially more time in a calm or peaceful environment.
The Foundation
Meal planning can take on various forms. For example, it can mean creating grocery lists based upon a detailed meal plan, shopping one to two times per week, cooking certain foods or recipes in advance, and pre-portioning certain foods. Some individuals may prefer having one or two days out of the week when more cooking is prioritized while some may prefer integrating meal prep on a daily basis.
Things to Consider: Your Main Meals
- Breakfast – Start simply by having two staple breakfast ideas (rotate these every other week or whatever makes the most sense). Consider a grab-and-go option for busier days.
- Lunch – Similar to breakfast, start simple. Using leftovers may be a main strategy that some prefer while others mix and match leftovers with fresh creations prepared that day. Having three to four lunch ideas is a good place to start.
- Dinner – The average American household has a dinner rotation of 10 to 12 dinner ideas. Start even smaller by having six to eight dinner ideas that can be rotated at ease. Consider the time you have to make dinner and execute meal ideas that support the time you are willing and able to set aside.
- Snacks – Fruit, pre-packaged nuts, dark chocolate, energy bites and pre-cut veggies and hummus are some suggestions. Incorporate a protein-rich food within your snack choice to support feeling satisfied and energized for longer!
Breakfast Ideas:
- Egg bakes or frittatas with avocado toast: Make personalized mini frittatas in a muffin tin pan to honor single servings. These freeze extremely well.
- Oatmeal with almonds and sliced banana: Warm and cozy inspired meal.
- Fried eggs over roasted vegetables (leftovers) with fruit.
- Parfait with homemade granola and berries. Cottage cheese, cashew yogurt, Greek yogurt, traditional yogurt or Siggi’s yogurt (flavored w/ less added sugar).
- Smoked salmon with toasted sourdough, avocado and tomato.
Lunch Ideas:
- Burrito bowl: Rice and/or black beans with shredded chicken thighs, guacamole, tomatoes, cilantro and salsa if desired
- Chicken salad salad: Chicken salad (olive oil, lemon, herbs, toasted nuts) over mixed greens, seasonal fruit, veggies of choice and homemade dressing
- Roasted vegetable and chickpea bowl: Roasted chickpeas with roasted sweet potatoes, brussels sprouts, cauliflower and toasted pumpkin seeds
- Sandwich and fruit: Half or full sandwich; sprouted grain bread with smoked salmon, aioli, arugula and side of seasonal fruit (e.g. apple)
- Chicken chili: Chili made with chicken, beans, vegetables, broth and topped with shredded cheddar cheese and/or diced avocado.
Dinner Ideas: Cuisines to Consider
- Italian
- Greek or Mediterranean
- Mexican
- Spanish
- Locally inspired – what do you have available in your local area?
- Vegetarian
- Asian
- German
- Seasonal night
- Grill focused
- Simple and roasted.
Keep the Skyterra Plate in Mind
Adequate protein, fat, carbohydrate, micronutrients and fiber
When in doubt, try to execute the Skyterra Plate.
RECOMMENDATIONS
- Skyterra at Home
- The Skyterra Cookbook
- Make it Ahead by Ina Garten
- Websites: Well Plated, and The Real Food Dietitians
- Quick Slow Cooking by Williams-Sonoma
- Cook’s Country Subscription
- Family recipes – recipes passed down from your family members and/or dear friends.