Whether cooking for your family or yourself, when you follow these healthy meal planning tips you can always ensure you have nutritious options available at home, at work, and even on the road.
MEAL PLANNING CAN…
Help you create a healthy eating pattern that prevents weight gain and promotes weight loss.
Provide nutritious foods your body needs for energy and health.
Be designed to fit your routine and save you time in the kitchen.
Replacing some higher-calorie foods with plenty of nutrient-dense, high-fiber foods can help keep you fuller for longer and more satisfied. Fiber slows the speed of digestion, which makes you feel full and may help you eat less and stay satisfied longer.
Start meal planning for weight loss by making half of your plate non-starchy vegetables and whole fruit.
Non-starchy vegetables such as broccoli, asparagus, zucchini, and peppers are low in calories and provide water, fiber, and many vitamins and minerals. Whole fruit is great as a snack or in meals. It’s recommended that at least half of the fruit you eat come from whole fruit, rather than juice. Virtually the only fresh fruit with good fats, avocados can play a dual role in helping you meet both fruit and good fat recommendations.
Avocados can be a satisfying addition to a reduced-calorie diet when eaten in place of other fat sources. 79% of an avocado’s weight is fiber and water.
There are many ways to plan— experiment with batch cooking over the weekend to quickly re-heat portions over the week. Or you may prefer improvising, so opt for a stocked refrigerator with foods to prepare on the spot. And don’t forget the meals you can take with you. Take the time to re-stock your refrigerator at the office too.
Hungry and tired after a long day of work? Don’t spend too much time in the kitchen. Instead, try these easy-to-prepare meal ideas.
– SOUPS –
Soups can be batch-cooked and stored in individual portions. Choose broth-based soups over higher-calorie, creamier versions. Try this two-meal-in-one meal strategy. For example, prepare this Skillet chicken recipe one night to create this Chicken and Avocado soup with leftovers the next night.
– SALADS –
Salads can be quick and adaptable, and don’t have to be boring! Start with dark, leafy greens, a few non-starchy vegetables, and a source of protein. Then layer with slices of fresh avocado. Check out this protein-packed Avocado Salad with Tuna or Avocado, Shrimp, and Spinach Salad &emdash; great for lunch or dinner.
– SANDWICHES –
Looking for a fresh and fun way to eat your veggies? Sandwiches can fit into a healthy eating pattern. Try this quick and easy vegetable sandwich or this Avocado Hummus and Turkey Bacon Sandwich.
For more avocado-inspired recipes and healthy meal planning tips, please visit our recipe section at www.loveonetoday.com.
