7 Tips for Easy Meal Planning for active athletes by Liz Stein
Posted Jun 26 2009 4:39pm
When I first started nutrition counseling I worked a full time job during the day and did nutrition coaching at night. In addition I was training for a half ironman, getting my yoga certification, spending hours reading and learning and experimenting with my new found love of the kitchen. Needless to say, I had a lot of activities I wanted to cover in a limited amount of time. So I' m no stranger to needing a quick solution to healthy meals. Here are the 7 steps that I used to help me make meal planning easy.
1. Make a big batch of grains (brown rice, quinoa, millet, etc) on Sunday night and divide into containers for the week. Use some for a stirfry, salad, breakfast porridge or sweet dessert.
2. When you come from the market - wash, cut and put away. Instead of unloading your produce into the crisper right away, take a few minutes to wash and cut so that the foods are readily available. This will save you time during the week and insure you aren' t wasting food because its ready to go.
3. Create a shopping list and bring a pen. I can' t tell you how much time this has saved me in my life. I know how simple it seems but having a list and crossing things off will save you from re-reading lists and missing ingredients.
4. Buy extra proteins and store. Beans can be stored on shelves and organic chicken, beef and fish can be stored in the freezer.
5. Cook once, eat twice. Double the amount of dinner you make so you can eat leftovers for lunch. This will save you both time and money.
6. Plan your menu for the week. This saves SO much hassle of thinking what you are going to eat every night. I like to plan my menu on Monday morning (after visiting the union square farmers market) then write it on my menu board. This way I know what it is I am making so I' m sure to have everything on hand.
7. Become efficient at making 1 or 2 meals. I always have a couple of go to meal options that I feel confident making and I know will take minimal time create. If time is limited, save your new recipe for a night when you aren' t so rushed.
Editor' s Note:
These great tips are brought to you by Liz Stein (our holistic nutrition
partner). Liz is a Certified Holistic Health Counselor.