6 Essential Tips to Planning a Healthy Weekly Menu

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One of the biggest downfalls I see in practice (and experience myself) is not having a plan of what to eat for meals and snacks during the week. Planning ahead can help ensure there is a good supply of healthy snacks and meal ingredients available and on hand. If you don’t have these, and have to trek to the nearest shopping centre or IGA to get them when you are starving, you are more likely to:

  • Be tempted by something quick, easy and possibly unhealthy at home

  • Buy take-away on the way to the shops or on the way home

  • Buy too much food or less healthy options at the shops (have you heard the saying ‘never shop on an empty stomach?’)

What can be done?

Prepare, prepare, prepare! Here’s some tips:

  1. Plan a weekly menu during the weekend and go shopping for everything you will need

  2. Avoid shopping when hungry and stick to the items on your shopping list

  3. Cook meals in a big batch on the weekend and freeze in portion sized packs ready to be de-frosted during the week for quick meals

  4. Pack healthy snacks in your work bag for the week and leave a supply at work so that you will always have something healthy to grab

  5. Stick to your plan, re-assess it on a regular basis and make changes or updates if you’re unable to stick to it.

  6. Have ingredients available to make quick and easy meals if your plans change and you are time poor or too tired to cook time consuming options. For example eggs for a quick omelette, ready made salad or frozen steamed vegetables to add to the side of the omelette or tinned fish.

Sticking to a healthy diet can be challenging when you aren’t prepared but with a few simple steps and a little organization, you’ve got this!

 

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