Meal Planning Tips:
It doesn’t have to be complicated but here are some easy meal planning tips:
- Start your day with some sort of fruit (e.g. blueberries, apples, grapefruit, kiwi fruit) and add some yoghurt (for good probiotics e.g. Greek Yoghurt, Goat’s Yoghurt or Coconut Yoghurt), add some healthy nuts or seeds like (pistachios, slivered almonds or flaxseeds).
- Have a soup or a salad for lunch and add some protein to it e.g. Chicken Salad, Salmon Salad, Chicken and Sweet potato and Leek soup or a hearty Lentil Broth or Minestrone Soup. If you want to have some bread with it opt for a sourdough option, and rotate the grains, if you have rye today have oat tomorrow, and spelt the next day etc.
- For dinner full half your plate with veggies or salads and make them colourful, something green, something orange or yellow or red or purple, at least two colours is a great start. Add some healthy protein like fish or chicken or legumes or beans and some healthy carbs like brown rice.
- Snack on fresh fruit and nuts or veggie sticks and humus.
- Once you have eaten to nourish for 80% of your eating, it’s ok to treat yourself but be mindful of treating yourself with treats that won’t compromise your digestive tract.
It's a good idea to map out your week if you can, as this helps you to shop and be ready. I find a rhyme helps my family (particularly because food rotation is important, we shouldn't be eating the same thing day after day after day).
If you struggle for ideas why not create a "What's for dinner" rhyme:
Macaroni on Monday (some sort of gluten free pasta and sauce and salad)
Chicken on Tuesday (e.g. Grilled or Roast with salad or veg)
Wagyu on Wednesday (some sort of beef, preferably organic but it doesn't start with W!)
Thai on Thursday (stir fry or curry)
Fish on Friday (grilled fish with sweet potato wedges or baby potatoes is our fav)
Something on Saturday (this could be treat day or take away)
Soup on Sunday.