Meal Planning 101
I love to cook and find new ways to make these Midwest recipes that I’ve grown up with into a healthier home-cooked dish. So many of these recipes include simple carbs (aka sugar), cream of ____ soups, and so little protein. How do we make these recipes easier? Little tweaks. It’s not that hard, my friends! I understand that it takes time though, so here are a few tips:
-Look for (and avoid!) the simple carbs in recipes, aka white rice, white breads (not sourdough), pastas, etc. Whole grains aka complex carbs are a game changer. They are full of fiber (helps with cholesterol, feelings of fullness, gut health, etc.), and do not spike your insulin at a high rate like white simple carbs. Slow-cooking oatmeal, whole grain breads and pastas, quinoa, beans and lentils, leafy green veggies, and more are all great choices!
-Cream of _____ soups are full of chemicals, saturated fat, and processed junk. You can easily replace these soups 1-for-1 with a simple recipe (included at the bottom of this post). Much healthier, and you won’t compromise taste!
-Swap out sugar in recipes for Truvia sugar. This will subtract large numbers of calories, and lower the sugar content significantly. Make sure you check the back of the package though for measurements-usually you use half of the amount of sugar that is called for when swapping out for Truvia.
-Add veggies in where you can! This will up the fiber content, help with digestion, add vitamins/minerals, and give you a more well-rounded diet. If you’re making spaghetti sauce, throw in a couple of handfuls of spinach. It looks like a lot, but will cook down and you’ll barely notice it in food. Or add in some pureed cauliflower/carrots to mashed potatoes, muffins, etc. You won’t taste it.
-Protein! Sneak it in where you can, and try to make sure there’s at least a little bit included in each snack/meal. Protein sources include beans, lentils, meats, cheeses (careful with portion size here though the saturated fat doesn’t exceed 10% of your daily calories), nuts, seeds, protein powders added into baking mixes, etc. It’s easier than you think!
I’d love to help you formulate weekly meal plans to assist you in eating healthier. I have my Master’s in Nutrition and have years of experience in the fitness world. Reach out to me and I can help you figure out your macro and calorie goals, and give you a detailed meal plan that fits your goals, taste preferences, and health concerns. Shoot me an email! JennaKosnick@Yahoo.com OR text me, (608) 630-0475. I can’t wait to work with you!!