As you know, I teach people how to lose weight in a happy and sustainable way. Part of that includes lessons on meal planning.
for a while there I wasn’t practicing what I preach. I had fallen into the rut that a lot of people fall into.
I dreaded dinner time!
- What am I going to cook?
- Is my fussy teenage daughter going to eat it?
- Is it balanced and healthy?
- Is it quick and simple?
I decided to do this post for myself.
Where I walk the talk and do what I get my coaching clients to do.
The meal planning steps that saved my sanity
- First, I sat down with the family and wrote a big long lists of all the meals that we enjoy.
- Next I cross of any that are flat out unhealthy.
- I makeover the remaining meals so that they are healthy, balanced and filling. So that they follow the Portion Plate guidelines.
- We then simply choose 4 or 5 meals at the start of each week. I make enough for leftovers to re-purpose for lunches or other dinners.
**We usually have 1 dinner out per week.
Here is my list
(I’m sure I will add to it over time)
- Lamb cutlets with frozen steamed veg and boiled lower carb potatoes. I use Chobani tzatziki dip for the sauce.
- Thai beef salad. ie – steak with Asian packet salad. ( I love packet salads)
- Tacos or nachos with hidden grated veg in the mince. Lower fat Greek Yoghurt instead of sour cream
- Make your own pizza on pita bread. With a lean protein source and tomatoes, spinach, capsicum, onion, mushroom, olives and any other veg I have lying around. Topped with small amount of lower fat grated cheese. Half pita bread = one serve
- Spaghetti bolognese with grated hidden veg, one handful of pasta and a side salad
- Grilled fish + oven baked chips + salad
- Cheats baked dinner. BBQ chook, small amount potato and pumpkin, carrots, beans, corn and peas
- Garlic prawns and rice with lots of veg included
- Salmon, asparagus, steamed green beans and carrots, giant mushroom
- Chicken schnitzel with salad. Usually packet kaleslaw. Don’t let the thought of kale turn you off, it tastes GREAT.
- Rice paper rolls
- Asian lamb pancakes with shredded carrots, cucumber, shallots and a small amount of Hoisin sauce
- Chicken, spinach and low fat ricotta pies with side salad or steam veg
- Beef, roast pumpkin and haloumi salad with balsamic vinegar dressing
- Minute steak sandwiches with beetroot, lettuce, onion, cucumber, small amount BBQ sauce
- Mini hamburgers. Mini meatballs from Aldi with mini bread rolls and salad
- Sang choy bow. Use the pork mince with the little sachet of seasoning included. Lots of bean sprouts and crunchy cabbage plus any other veg I have in the fridge. Serve with lettuce leaves. Yummo
- Smoked salmon, packet Ceasar salad plus boiled egg
- Satay chicken skewers with packet salad on wraps
- Lean sausages with mash potato and cauliflower, corn on cob, large mushroom
- Vegetable frittata to use up any left over veg at the end of the week. This is great to make on a Friday. So easy to grab either hot or cold over the weekend.
Oh and to finish off my list, I usually have some YouFoodz meals on hand too.
I order about 6 or 7 each week. My hubby and I use them for lunches mostly and dinner every now and then. They are healthy, balanced and fresh (not frozen).
You can check them out and get a free meal with your order HERE.
That’s my list, I would LOVE to hear yours.
Let me know over on my Facebook page. I might even be able to add a couple more.
Doing this has made such a huge difference to my week
- Less stress
- More enjoyment of meals
- More cost effective
- Less food waste
- Holly loves picking the meals each week, she even gets more involved in the cooking
I highly recommend giving it a try.
Want more help and coaching with your weight loss goals?
I would love to help you. I have an awesome new program starting very soon..
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