Figuring out what to feed the family, or even yourself, can be so overwhelming. Here are some tips to simplify the process.
First, make some tea, take some deep breaths. Get some paper or use Evernote or whatever you use to take notes to make a list of the recipes you'll make and a list of ingredients you need.
You might like to download the Meal Planning Chart at the bottom of this article and print it out before you start so you can write on it as you go and then post it on the fridge.
Google "healthy or Paleo or Primal or ________... snack ideas." Pick 3 - 4 snacks the whole family can eat for the week. This week, I chose, celery with almond butter and raisins,
homemade trail mix with mixed nuts, coconut and dark chocolate chips, apples and raw cheese, hard boiled eggs and carrots, kale chips, organic popcorn with butter and nutritional yeast, raw milk. Ok, way more than 3 or 4 here but I have 4 kids (2 teenage boys) and I find that if I have a variety of options available, they always find healthy things to make without feeling deprived or sneaking other foods. They beg for kale chips! You might also like to check out my article, 20 Favorite Snacks to Stay Slim, Healthy and Vital.
Then, decide on 3 - 4 breakfasts. You can think of the ones you like to make, and just write them down and put any ingredients you need onto your list or Google for ideas. Then repeat the breakfast recipes on the rest of the days of the week, rather than having to come up with something new for each day. I'm going to be posting our breakfasts recipes for this week so you can see what we eat for breakfast!
Next, pick 5 or 6 dinners you will make using the internet or recipe books you have on hand. I usually try to do a soup with homemade broth, taco night with butter lettuce leaves for the tortillas, (the kids eat organic corn tortillas that I fry in farm fresh leaf lard or coconut oil). I do a chicken dish, a vegetarian night, a fish night and a red meat or pork night. We usually have leftovers at least once during the week whenever they start piling up and I need a night off from cooking! I also find a few new veggie recipes to accompany the dinners so we don't get bored of veggies. I love roasted veggies! Adding spices and healthy fat is the key to making delicious veggies.
For lunch it's always leftovers. I leave the dressing on the side for salad so it stays nice and crisp for lunches the next day (just make enough at dinner for leftovers).
Then we decide on two Paleo treats for the week b/c they use coconut or almond flour and honey or stevia to sweeten, so typically, if my daughter finds a Paleo treat, it will pass my test for healthy! You would not believe the yummy stuff she makes like doughnuts, cookies, frosting on cupcakes! This keeps the kids excited about eating healthy. www.elanaspantry.com and www.marksdailyapple.com is a great place for recipes. You can also check out www.beyonddiet.com for ideas.
Then, I go shopping on the weekend so I have everything I need for all the recipes and I cannot tell you how this reduces my stress load! It also makes our meals more exciting because I don't get caught in a rut. Have fun!
First, make some tea, take some deep breaths. Get some paper or use Evernote or whatever you use to take notes to make a list of the recipes you'll make and a list of ingredients you need.
You might like to download the Meal Planning Chart at the bottom of this article and print it out before you start so you can write on it as you go and then post it on the fridge.
Google "healthy or Paleo or Primal or ________... snack ideas." Pick 3 - 4 snacks the whole family can eat for the week. This week, I chose, celery with almond butter and raisins,
homemade trail mix with mixed nuts, coconut and dark chocolate chips, apples and raw cheese, hard boiled eggs and carrots, kale chips, organic popcorn with butter and nutritional yeast, raw milk. Ok, way more than 3 or 4 here but I have 4 kids (2 teenage boys) and I find that if I have a variety of options available, they always find healthy things to make without feeling deprived or sneaking other foods. They beg for kale chips! You might also like to check out my article, 20 Favorite Snacks to Stay Slim, Healthy and Vital.
Then, decide on 3 - 4 breakfasts. You can think of the ones you like to make, and just write them down and put any ingredients you need onto your list or Google for ideas. Then repeat the breakfast recipes on the rest of the days of the week, rather than having to come up with something new for each day. I'm going to be posting our breakfasts recipes for this week so you can see what we eat for breakfast!
Next, pick 5 or 6 dinners you will make using the internet or recipe books you have on hand. I usually try to do a soup with homemade broth, taco night with butter lettuce leaves for the tortillas, (the kids eat organic corn tortillas that I fry in farm fresh leaf lard or coconut oil). I do a chicken dish, a vegetarian night, a fish night and a red meat or pork night. We usually have leftovers at least once during the week whenever they start piling up and I need a night off from cooking! I also find a few new veggie recipes to accompany the dinners so we don't get bored of veggies. I love roasted veggies! Adding spices and healthy fat is the key to making delicious veggies.
For lunch it's always leftovers. I leave the dressing on the side for salad so it stays nice and crisp for lunches the next day (just make enough at dinner for leftovers).
Then we decide on two Paleo treats for the week b/c they use coconut or almond flour and honey or stevia to sweeten, so typically, if my daughter finds a Paleo treat, it will pass my test for healthy! You would not believe the yummy stuff she makes like doughnuts, cookies, frosting on cupcakes! This keeps the kids excited about eating healthy. www.elanaspantry.com and www.marksdailyapple.com is a great place for recipes. You can also check out www.beyonddiet.com for ideas.
Then, I go shopping on the weekend so I have everything I need for all the recipes and I cannot tell you how this reduces my stress load! It also makes our meals more exciting because I don't get caught in a rut. Have fun!
Click below to download your Meal Planning Chart PDF!
| meal_planning_chart.pdf |
Maria Rippo is a Transformational Weight Loss & Wellness practitioner with an online as well as a local practice in Bothell, WA. This article Copyright 2013 by Maria Rippo, all right reserved. To replicate or use any portion of this article, please do so in its entirety including this text or contact the author at maria@mariarippo.com.
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