Meal Planning and Shopping Tips!

Part 2 -Meal Planning and Shopping tips to help you!

Before you head out to the store, be sure you are well prepared.  This will save you time, money and inches in your waistline!

1 – Be prepared!  Be sure to have a detailed grocery list that is based on a healthy meal plan for the week.  This will not only promote meal planning, but will save you money in the long run. 

2 – Live on the EDGE! – of the supermarket that is.  90% of what you purchase should come from the outskirts of the store – produce, meat and fish, dairy and whole grain breads.  Then go to the inner isles for pantry staples such as oils, canned goods and beans.

3 – Take your kids and educate them while shopping. 

4 – Grab a cart – instead of a basket.  Pushing a cart made shoppers 7 x more less likely to by chips and other empty calorie foods.

5 – Take your time in the produce section – and go there first while you have energy and focus. 

6 – When buying foods from the inner isles – choose foods with the shortest ingredient lists. 

7– Read up – be sure to read those labels and make wise choices.

8 – Chill out – frozen fruits and vegetables are a great value and have longer shelf life.  Be sure to avoid the frozen dinners and pizzas and stick to flash frozen vegetables and fruits with no sauces of any kind. 

Preparing and Cooking your own meals is vital to controlling your health and weight!  Here are some more tips to help you get started!

1 – Write out your meal plan for the week.  Plan the menu and post it on the refrigerator.  Develop your shopping list from this meal plan and go shopping and stick to the list.

2 – Create your own frozen meals.  If you are going to cook, cook large batches and freeze some for later.  Freezer friendly dishes like soups and stews freeze well and can save time when you are tired or running too late to cook. 

3 – Have a big side dish and then use if for lunches and dinners later in the week.  Rice and beans quinoa make great lunch items and can be served again with a different main dish for supper. 

4 – Spice it up – experiment with rubs and spcie blends for meats and veggies.  This can be fun way to change a dish complete.  Chicken or beef with basil and rosemary is a completely different meal that using a blackening spice and making it Mexican with tortillas. 

5 – Can’t  cook or don’t like to cook?  Get over it.  Take a class and learn to cook.  Once you learn the basic techniques, meal planning and dinner preparation change from a task to a pleasure.

As always - contact me if you have questions!  

Sincerely, your health coach,

Ally

 

Reference – Idea Food and Nutrition Tips – November December 2013

ACE Lifestyle and Weight Management Manual Second edition 

 

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Squash Galore

Firstly, I want to say GOOD LUCK to everyone racing this weekend! There are a bunch of people doing the RW Half! Go get 'em! Also, a big fingers crossed, for Lisa, who is trying for a sub 4 marathon today! To everyone else, I hope your feet are swift and you end the race with a smile on your face. As you read this, I am currently running Broski's first  half marathon with him!!!

Once again, my "meal planning" consists of making a big pot of this and a big pan of that and eating it throughout the week. This week, the challenge was to use acorn squash, but since the email regarding the challenge came after I had already gone grocery shopping, I improvised. This week's big pot meal?

Butternut Squash Veggie Chili.

The good thing about this is that even though it doesn't have any meat*, the squash gives it some oomph, so it feels really hearty and good. Like I said in my first meal planning post, it's good to have staples on hand, since this week my challenge to myself was to NOT go grocery shopping, since there are quite a few things in the fridge that did not get used up as fast as I wanted last week. So, out came the staples and into the pot they went.

As always, I make enough so that a few can go in the freezer for lunches, and a few cups can go in the fridge for this week's meals. This recipe made about 10 cups of chili. 

Butternut Squash Veggie Chili

1 yellow onion, diced
2 celery ribs, diced
2 yellow peppers (fresh from the garden!)
4-5 garlic cloves, diced

1/2 butternut squash, cubed
2 cups of dried kidney beans
6 cups of water
1 packet of veggie stock
1 thai chili pepper, sliced in half

1 tbsp cinnamon
1 tbsp salt
1 tbsp fennel
1 tbsp Italian seasoning

In frying pan with a little bit of olive oil, sweat the onions. Add the celery, yellow peppers and garlic and cook for another 5-10 minutes*. Put cooked veggies and remaining ingredients in a slow cooker and cook for 8-10 hours on low. OR you can put them in a pot and cook for roughly 5 hours to achieve the same effect.

*You could also add ground hamburger to the frying pan if you wanted a meat version. 

_____

In order to get ready for the week ahead, I also baked some butternut squash in the oven. This will be added to either oatmeal in the morning, paired with yogurt for a fun dessert or used as a side dish for other meals during the week. I also cleaned out the freezer and found some chicken, so I cooked up a bunch of that to use during the week as well. That being said, here are this week's dinners.

Monday: Butternut Chili, Cabbage Salad (an old standby)
Tuesday: Chinese Chicken Salad (cabbage salad with chicken, nuts & Craisins)
Wednesday: Chicken Fajitas
Thursday: Roasted Chicken and Potatoes
Friday: Butternut Chili, Brussels sprouts
Saturday: Chicken Salad and Butternut Squash
Sunday: Dinner out / Left overs

What is your meal plan for the week?  What's your favorite way to use winter squash?

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My Bye Week

I have to admit, this week, I am taking the lazy man's way out and having a cleaning out the fridge week! Luckily I made a few staples this weekend, so it should be pretty easy! Planning consisted of a couple variables this week.

(1) I got a food box. In it: broccoli, carrots, apples, pears, radishes, arugula, bok choy and oranges. I already ate all the fruit. For the veggies, I chopped up the carrots with some potatoes for an easy on the go dinner. The broccoli will be an easy five minute dinner as well. Yes, I often eat a bowl of veggies for dinner with a fruit and/or yogurt dessert.

(2) I went to the grocery store to get a few more fresh fruit and veggies. This week's buy: Brussels sprouts, sweet potatoes, spaghetti squash, a pumpkin, bananas, apples and persimmons! I love persimmons! These will also be used mostly as side dishes to other vegetables. Like I said, this is a lazy week. I am calling it a bye week, or should I say a NO BUY week. Ha.

So, because of that, dinners this week will look like this:

Monday: GIANTS game! Dinner = nachos and beer!

Tuesday: Turkey Chili (freezer meal), broccoli

Wednesday: Cream of mushroom soup (freezer meal), Brussels sprouts

Thursday: Garbanzo stew (last week's freezer meal), rosemary carrot and potato medley

Friday: Curried Chicken and Rice, roasted sweet potatoes

Saturday: Dinner w/ the Broski -- carbo load for tomorrow's Half. Mexican Fiesta (make your own burrito)

Sunday: Whatever is left over / Grocery shopping day

Head over to Laura and Jills for this week's link up! 

What's on your menu this week? Do you ever give yourself a bye week? If so, what do you eat?

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Lunch Time

If you haven't already, go here and see how taking stock is critical to easy meal planning! 

Next comes the meal planning. This week (and many), the plan went like this:

1. Shopping. Stock up on the things that are missing from this list. Usually this means going to buy a bunch of vegetables and fruits and sometimes a few of the staples. 

2. Planning. Depending on what is fresh, on sale and available, the weekly plan is made.

I know, this may be backwards. Shop THEN plan? To this I say, YES. I always have my staples so I have pretty much done the "planning" already. All I need to do after shopping is decide what I want to cook. 

Today I am going to only talk about the lunch planning portion. Each week, after seeing what the haul is for the week, I make a big batch of ___ (fill in the blank with a bean dish here). I also cut up all of my vegetables to go along with my meals. This usually means cutting cabbage or broccoli for salads, and cutting carrots and celery for snacks.

Cabbage Salad

This week, we had several vegetables left over from last week. This is normal. I always do a little bit of "overbuying" in order to have a quick snack or to anticipate extra hunger! But fear not, it does not go to waste!

Needing to be used up from last week: Red, yellow and orange bell peppers. Carrots. Serrano peppers.
Add to that from on hand items: Onion, Garlic, Garbanzo beans, Curry powder, Diced tomatoes, corn.
Put in Crock Pot for 8 hours and you get: Garbanzo Stew (recipe below)!

Garbanzo Stew

This was put into 8 one cup containers.. 6 of them go into the freezer and two go into the fridge. I like to put 6 in the freezer, so that way I will always have a variety to choose from. I usually eat 3-4 of them for lunch and then I have some from last week as well as having fresh veggies on hand so I am not always eating the same thing over and over.

Freezer mini meals

Remaining peppers were added to quinoa, basil and lemon to make a quinoa salad, which will be used as lunches as well. The I pair each one up with a various salad and lots and lots of fruit. I usually bring one or two pieces of fruit as well as some loose fruit, cut melon, grapes or berries. So this weeks lunches will look like this:

Veggies for quinoa salad

Monday: Garbanzo Stew, cabbage salad, fruit

Tuesday: Turkey Chili (last week's big pot meal), broccoli salad, fruit

Wednesday: Quinoa Salad, beet salad, fruit

Thursday: Garbanzo Stew, broccoli salad, fruit

Friday: Chicken Curry and Rice (week before last's big pot meal), cabbage salad, fruit

Saturday: Party food (@ my uncle's memorial)

Sunday: Clam House with Mom, Dad and Grandma for a  post race meal!

Garbanzo Stew: 

2 cups dry garbanzos
2 carrots, chopped
1 each red, yellow, orange bell peppers, chopped
1 can diced tomatoes
2 Serrano peppers, diced
1 yellow onion, diced
1 can of yellow corn
5 cups of water

1 tbsp Curry powder
1 tbsp salt
2 packets of Trader Joe's concentrated chicken stock

Mix everything together. Leave in crock pot on low for 8 hours. 

How do you do to use up older veggies before they go bad? What do you eat for lunch every day?

Check out Jill and Laura's sites for more meal planning tips! 

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Taking Stock

Before you go grocery shopping each week, you have to first take stock of what you have on hand. From there you can decide what you are going to cook for the week and what you need to buy at the grocery store. For me, what is on sale or what is fresh that week at the store often determines what I make.

There are certain things you just always have in your pantry. There are other things that you buy once a month and others that you buy every week. There's a way to go about it in an organized manner; sometimes I manage to do it better than other times.

Pantry Staples (Buy in bulk a few times a year and/or always have on hand)

*  Baking goods: Flour, Sugar, cocoa powder, splenda, baking powder, soda, cinnamon, vanilla, nutmeg, chocolate chips

*  Oatmeal, raisins, flax seed, chia seeds

*  Dried items: Pasta, Rice, Dried Beans, Coffee

*   Canned items: Tomato Paste, chicken stock, canned tomatoes, coconut milk, evaporated milk

*  Spices, salt, pepper, peanut butter, honey, olive oil, vegetable oil, rice vinegar, red wine vinegar, champagne vinegar

Fridge Staples:

* Mustard, ginger, shriracha, mayonaise, ranch dressing

* Almond butter, miso paste, tahini, sweet chili sauce, almond milk

Freezer Staples:

* Veggies: Frozen corn, edamame

* Meat: Chicken pieces, frozen shrimp

* Stuff I made in the past: pizza dough, sauces, muffins and mini meals (which will be talked about in more detail in a future meal planning post),

Monthly Buys:

* Steel cut oats, nuts, dried fruit,

* Yellow onions, potatoes, winter squash, Serrano or other peppers, garlic

* Coffee

Weekly Buys:

* Fresh fruit, vegetables

* Creamer, milk, yogurt, cottage cheese, cheese

Pioneer Woman's stock list.

Some of the items I bought this week: butternut squash, cantaloupe, celery, red cabbage, pumpkin, mango, plums, peaches, apples, pears, Brussels sprouts, chicken breasts (0.99/lb!!).

Every week I make a big batch of something and freeze several portions for weekly meals, as well as making things like salad fixings in advance so I can just grab and go during the week. I am going to talk about that more next week, but for now, I will leave you with one of my favorite easy meals that you can use in several different ways.

Crock Pot Whole Chicken

I know, a whole chicken is a little scary. However, recently they were .99 cents a pound and so I picked up a nice one (about 5 lbs) for a steal (you do the math).

(1) Buy a whole chicken.

(2) Once you get the chicken home, take the gizzards out of the inside and feed them to the cat.

(3) Mix together your favorite spices. I used salt, pepper, a bit of red pepper flakes and Old Bay seasoning. Rub them all over the chicken, both inside and out. Make sure you get the armpits and all the other orifices.

(4) Cut up an onion. Place it in the bottom of the crock. Put the spice rubbed chicken on top of it. 

(5) Set it on low for 8 hours or high for 5 hours. When it's done, the juices should run clear and the arm should easily pull off the chicken. Yes, in my world, chickens have arms.

(6) Take the chicken out of the crock. ** Now comes the fun part!** Leave everything else in the crock. Remove the skin from the chicken. Throw it back in the crock. Remove all the chicken from the bones. Throw the bones back in the crock. Throw the bone carcass back in the pot.

(7) Put the chicken meat aside. Fill the crock up with water and leave it overnight, or for about 8 hours on low. The next day, strain the liquid into quart jars/containers. You now have stock!

So. To recap. You now have... three to five meals worth of chicken (depending on your family size) plus about 12 cups of stock (in my case)! All for around $5.00!

Happy meal planning! Go check out Jill and Laura's sites for this week's What's For Dinner linkup!

Do you have a cheap, go-to meal that you use over and over? Do you like to cook? Do you plan out your meals or just fly by the seat of your pants?

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WIAW (1) & Meal Budgeting

I have never done one of these before, but I always sometimes take photos of my food and so all I needed to do was get on the ball and take everything in one day and then remember to post them! (I didn't know it was green month, but oh well).

I know that some people get tired of food photos; everything looks so gross. So, my post is twofold. I have recently been doing a little meal planning. Not so much that I am changing any buying habits, but I made a goal to do a couple of things. 1) Try/Cook a new meal each month. This has actually turned out to be more like one a week**, but I didn't want to overload myself at first. And 2) Figure out how much this is costing me.

One of the reasons I decided to do this was that a friend of mine, who goes to Starbucks EVERY day, eats lunch out probably 3-5 days a week and eats dinner out probably 1-3 times a week, was saying how she wanted to get on track with her spending. She also wants to lose weight in time for a late summer wedding. She asked for my help.

So, on top of trying a few fun new recipes**, I decided to both price out some of my meals and do a calorie count for certain meals, so I could give her a good idea of what to make for herself. It's easy for me to tell her to just stop eating processed foods, but it's hard when you work long hours, don't really like to cook, and have kids. It's easy to buy things that you can nuke or throw in a pan. So, one step at a time. First, a few easy meals. Next, the world.

So, here, without further ado, is my first What I Ate Wednesday, hosted by Jenn at Peas and Crayons. And my first Meal Budgeting post, with both dollars and calories per meal sited. I tried to keep it short, so I wouldn't bore anyone to death. To me, crunching numbers is fun. I like to be aware and this helps me.

{Breakfast} 

Quinoa/Craisins/Sunflower&Pumpkin Seeds/Almond Milk (**adapted from THIS recipe) - $0.85 /254

 Coffee (x 5 with creamer) - $0.60 /100 

{total breakfast:$1.45 / 354}

 {Lunch} 

Brussels - $0.25 / 66

Greek Salad (goat cheese, tomatoes, cucumber, corn) - $1.04 / 201 

{total lunch: $1.29 / 247}

 {Dinner} 

Mac n Cheese (**adapted from THIS recipe) -$1.58 / 220  

Brussels - $0.25 / 66 

{total-$1.83 / 286}

{Snacks} 

Orange-$1.02 / 62

The whole bag of 1/2 cup Dried Apples - $0.72 / 220

12 Chocolate Covered Gummy Bears - $0.50 / 134 

{total-$2.24 / 416}

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TOTAL: $6.81 / 1303  

(note: these totals may be off. I am not a mathematician, nor a dietician, nor an excel mastermind. I apologize in advance for any rounding errors. Calorie info taken from Loseit) **this week I also made THESE. See, Pinterest isn't a waste of time after all. 

So, what did I learn? One, even though I hear that some people spend less than $200/month on groceries, clearly I am not one of them. Not with my snack habits the way they were today ($6.81 x 31 days = $211/mo) Two, eating out is expensive. Whether your habit is a latte ($5/day) or lunch out (easily $10/day), it not only can add up, but is more than an entire day's worth of home cooked food! Now, obviously I am not making gourmet meals over here, but even with a nice piece of fish ($2-$3 per serving) or meat or a fancy sauce or dessert, you can still spend less for an entire day than you can for one meal out!

Now, having said that, next week I am going to be traveling, so will be eating out a lot. Hey, you win some, you lose some. But today I am saving my money for next week's meat with fancy sauce and  dessert!

Have you ever broken down the cost of your food by the month/week/day? How much do you spend on groceries per month?Do you ever eat only one food group or one food as an entire meal (see above lunch)?

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Eating For One

So I am living alone now. It's a little weird.

First I was on the road, where you barely stay in one place for more than a day or so. Your meal plan consists of whatever you can carry that won't melt or spoil OR eating out (if it's cheap). So, you eat a lot of tuna and crackers and top ramen.

Then I stayed with my parents. They make a (mostly) round meal at least once a day. Actually my Dad forces them on my mom at least once a day. She (and he too) would eat gorp all day if the other one wasn't around. But while I was there, we ate a real meal once or twice a day. With three food groups and all that good stuff.

When I am with my boyfriend, he is a meat eater. His family could eat MEAT and nothing else almost every day.

When I am living with someone else I love to cook. However, now that I am on my own, I don't really cook anything elaborate. AND I pretty much eat the same thing every day. All of these lovely ladies (and by the way, that bacon mac and cheese that Nora made looks YUMMY) have been talking about their meal planning and I thought I would give you a little taste of what I am eating.

FRUIT

FRUIT with Cottage Cheese

FRUIT with yogurt and granola

Plain Yogurt (with fruit!)

Yummy Salads

Have I told you I used to be a vegetarian? It's all coming back to me now. I have also been eating wraps, burritos and lots and lots of coffee!

Have you heard of Lose It? You can download it for your phone and then enter in what you eat and how much exercise you do. It's kind of like free Weight Watchers. Also it's good to know. You know? Just for kicks. Like THIS:

Coffee Creamer is going to be the Death of me!

Hey I even exercised a little this day!

 A Burrito a Day keeps the Dr Away

And there you have it. Eating: For Single Women.

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