Grocery Shopping 101: How to Successfully Plan and Shop for Meals

The first key to eating healthy or sticking to your recovery plan is having food options on hand. It is common for clients to share that our goals started out well but then we ran out of food and I was tempted to eat out or hit the vending machine. We've all been there. Life gets in the way and it's hard to stay on track, regardless or what we are trying to accomplish.

When it comes to food shopping and meal planning here are a couple of tricks that can help you be prepared!

1. Look at the week ahead
What events do you have going on? What nights are you working late? Any practices or games or school events for your children? Make sure to not plan a lengthy dinner on these nights! A white board with a calendar is helpful for your whole family to plan out the week with both events and meals.

2. Pick your meals
I try to pick one or two new recipes I've seen online or "pinned" to my boards and incorporate them for the week. See how you can also use some of these same ingredients in different meals. For example if a recipe your pick calls for beans, maybe that will be a side dish the following night or mixed into a salad for lunch. Fill in other quick 10 minute meals and plan any nights eating out.
Here are some examples of 10 minute dinners and Quick Meals.

3. Don't forget breakfast and lunch!
Most of the time we will plan out dinners but forget to prep anything for breakfast or lunch! I usually rotate between 2-3 different breakfast and lunch ideas, enough to get variety without a lot of prep or buying too much food. Here are some creative and quick lunch ideas!

4. Keep a running grocery list on your phone
I usually buy some of the same staples each week so it helps to have a list with me, especially if I run to the store after work. It is also easy to add to as you run out of things or come across a new recipe.

5. Shop for work
Make sure to also pick up some things you can keep at work for either quick snacks or lunches. This may be easier than trying to bring in a bunch of different things each day.

6. Take advantage of weekends
The more prep you can do including chopping, cooking and packing, the easier your weeks will be! If you're making Sunday dinner and the oven is on, throw in some extra chicken for Monday and Tuesday.

7. Grocery Delivery
This is becoming a popular service that can be helpful for weeks where you cannot even get to the store. You can shop online and have it delivered to your door! While there is a delivery fee, you may actually save money since you will not be tempted to pick up things not on your list. Check to see if your local store has this service!

Meal Makeover Shepherd's Pie

I have another simple, delicious recipe to share with you. Loaded with vegetables and lean protein. 

I made some healthy cooking swaps for a standard Shepherd's Pie recipe that your whole family will love.  Your typical recipe will call for ground beef, cream, potatoes, and butter. Again, not bad to enjoy every now and then but if you are struggling with cholesterol we would want to be careful with the saturated fat (from the beef, butter, and cheese) and if blood sugar maintenance is your goal the amount of carbohydrates could be too high depending on the individual. We also want to swap in healthier carbohydrates that have more fiber and will keep you feeling full, longer.

Here is my take on Shepherd's Pie adapted from this recipe.
Ingredients (serves 4) :
1 pound ground turkey
1 medium onion
2 cloves garlic
2 large carrots
1/2 cup mushrooms
1/2 cup roasted corn (love the Trader Joe's brand)
1 Tablespoon whole wheat flour
1 head cauliflower, chopped
1 egg
Rosemary, Thyme, Sage (1 tablespoon of each, divided)


Directions:

• Preheat oven to 400F
• Boil cauliflower in a pot over medium heat until soft (about 7-10 minutes)
• Meanwhile, satuee ground turkey until brown (about 10-15 minutes)
• Chop vegetables and add to the cooked ground turkey, heat through until soft
• Sprinkle in tablespoon of flour and bring to a boil (because the turkey is so lean there should be enough water in the pan)
• Add half of the seasonings
• Drain cauliflower and "mash" in one egg and the remaining seasoning (you can do this by hand or use electronic blender)
• Grease a 9" square pan and fill with ground turkey and vegetable mixture
• Top with cauliflower mash and cook for 10 minutes at 400F
• Switch oven to broil so the top browns and cook for another 10 minutes

Since this recipe is a lighter version, it also leaves room to add in more healthy sides. I would recommend serving with a sweet potato or brown rice for added fiber and healthy carbohydrates as well as a serving of dark leafy greens for added nutrients. Sometimes with heavy casseroles you are just confined to a small serving, but with meals like this you can get more bang for your buck! This was a winner for sure!

Simple Steak Salads

This post is a little over due but I wanted to share this simple "recipe" which was perfect for hosting a last minute dinner for friends!

 

I thought up this meal based on things we had in the fridge and stopped by a new to me store, Wegmans for a few additions to bring the meal together. By the way, I definitely need to revisit Wegmans again, luckily I was in a hurry but their bulk bins section looked great!

 

 

We had about 1 pound of lean steak tips that Scott and I were planning on grilling for dinner one night, and to make this meal spread to 4 people rather than 2, I decided to put together a steak salad filled with fun additions.

 

In the salad went mixed greens, cherry tomatoes, diced avocado, sauteed onions and turkey bacon. This was not a wimpy side salad but served as a substantial base for our meal. I mixed these ingredients together and added a simple dressing I put together including olive oil, balsamic vinegar, mustard and lemon juice. I  served the steak tips on the side so everyone could add the portion they wanted. Served with a seedy loaf of multigrain it was an easy, delicious meal!

 

 

What recipes have you been creating lately? Any fun dinner parties you've attended?



Quick Meals I Ate This Week

Ya'll know I am a big fan of planning ahead. Deciding on some meals and making your grocery list accordingly, then doing as much prep as you can on the weekends. While this is ideal, it is not always realistic. Whether you were traveling for the weekend or just could not get to the store on time, it's OK, life happens! However, don't use that as an excuse to eat out every night. Take planning ahead one step further and always try to keep quick, healthy back up meals on hand for those crazy weeks. While frozen meals are not always the healthiest (read high in sodium and trans fat) there are certain frozen convenience items that can piece together a decent meal. It's all relative!

A common thread in all these meals is my beloved Trader Joe's. They have a lot of these convenience foods that are fairly healthy, boasting no added preservatives or artificial colorings. Other helpful things for eating healthy during a busy week include frozen vegetables and spices!

After being out of town last weekend and working late during the week, here are the quick and easy meals we came up with!

1. Morningstar Vegan Veggie Burgers With Sautéed Spinach
Perfect for Meatless Monday and microwaveable so this literally took two minutes to make! I also sautéed some frozen spinach with garlic powder, olive oil and lemon juice. The extra flavors went a long way.

2. Turkey Meatballs Marinara

Trader Joe's sells already cooked frozen turkey meatballs that I heated through on the stove top in tomato sauce dressed up with basil and rosemary, again take advantage of those spices! Served alongside leftover spinach.

3. Salmon Burger Stir Fry

I love these Salmon Burgers that I cooked in the oven along with some roasted broccoli! I chopped up everything into bite size pieces and drizzled with low sodium soy sauce and a sprinkle of sesame seeds.  

What are your go to meals for crazy weeks?

My Favorite Week Day Lunches

Coming up with easy, healthy and fun lunch ideas is one of the most challenging tasks when trying to eat balanced meals. Sure there are leftovers or your standard turkey sandwich but these get boring after a while and tempt you to trash what you bought in and hit up the local pizza place!

I truly believe there is a different between being "full" and "satisfied". Even if you eat a complete meal, if it is not full of flavor and provides variety to your diet you may still be left wanting more. Take a stand against boring lunches and have your mid-day meal something you look forward to!

Here are some of my favorites:

• Dip Plates- pick two of the following healthy protein dips to pair with wheat or rice crackers, and sliced green peppers and apples: guacamole, hummus, laughing cow cheese, bean dip, tuna salad, chicken salad, or nut butter! A complete meal filled with fruits and veggies that provides different textures and tastes!
• Lettuce wraps- on the weekends cook up some lean ground turkey or beef and mix in onions, peppers, and mushrooms. Mix in some soy sauce and red pepper flakes at the end of cooking. Store separately from bug butter lettuce leaves and make some wraps when you get to work!
• English muffin pizzas: in a small ziplock bag bring in a handful of spinach, mushrooms, pre-cooked chicken and shredded cheese. Top your English muffin when its time for lunch and re-heat in the microwave or toaster oven.
• Smoothies: these are perfect for summer lunches and can be really filling if you make them correctly! Make sure to add some source of protein, healthy fat, fruit and if possible a handful of vegetables. Here are some of my favorite recipes. You can make these ahead of time, freeze overnight and enjoy at lunch. 
• Grain based salads- choose 1 cup of quinoa, brown rice, whole wheat pasta or beans and mix in fresh or frozen vegetables. Reheat and top with avocado or hummus or a completely vegetarian meal!
• Fish tacos: Gordon's makes pretty healthy frozen fish filets that you can cook in the microwave at work! Wrap in a whole wheat tortilla and top with shredded carrots and a small container of salsa.
• Spaghetti squash is also one of my favorite lunches, it holds up well for days and does not get soggy when stored with sauce.
• Quiches are also one of my go to lunches. A great way to use up leftover veggies and get a nice serving of meat-less protein at lunch. 

Top 10 Things I am Loving This May

May was a great month, spent in two different continents! I love the chatter of the pending summer season and excited for all that is ahead! Here are the top 10 things I am loving this month.

1. Thailand
Our honeymoon took us across the world to Chiang Mai and Bangkok. It was nice to get away and disconnect and come back with humbled hearts and a fiery spirit!

2. Spartos Protein Water

I really enjoyed trying this convenient protein drink, perfect for athletes or a pick me up at work! 

3. Yogurt Parfaits
With the warmer weather, these have been my go-to breakfast as of late! I like buying the plain 0% greek yogurt and mixing in frozen berries and nuts! Keeps me full for hours!

4. Arugula

We have been on an arugula kick lately. It's funny how just a change from spinach to arugula can make salads that much more appealing! 

5. Lemon Square Gum
I'm loving this lemon flavor of sugar free gum. The perfect post meal refresher!

(source)

6. Lara ALT Bars
These are in the running for my new favorite protein bars. I love the ingredient list and use of pea protein! They are also have great texture, unlike some protein bars that are very dense!

7. Coconut Milk

Loved cooking with this new ingredient this month! Also just saw this recipe on Pinterest that I may have to try next! 

8.  BBQs

We have been having fun with our patio grill with everything from grilled salmon to burgers to vegetables. Excited to use the grill lot this summer!

9. Ed Says U Said: Eating Disorder Translator
Working with Eating Disorder clients is very inspiring, seeing these brave people fight through their day to day struggles to get better. It can be very difficult however for families and friends to see their loved ones battling this disease and not knowing what to say. This book is a very straight forward guide to help you translate your loved one's Eating Disorder and get a glimpse inside of what they are thinking so you can support them as best you can.

10. Memorial Day
I had a great weekend home with family and friends! Memorial Day reminds me of NYE, that start of a new season! What do you hope to accomplish this summer?

(Me and My Brother)

Tomato, Artichoke, Mushroom Chicken

I have another easy, Spring recipe for all of you! Using one of my favorite ingredients, artichokes. Artichokes are extremely healthy for you, one of the foods highest in antioxidants and help aid digestion as they are a natural diuretic. They are also high in fiber and help support a healthy cholesterol balance, raising the HDL (good) cholesterol and lowering LDL (bad) cholesterol.

 

Artichokes taste great roasted on their own, crunchy and salty and make for a different snack. They also taste great in dishes and soups, bringing great texture and flavor to the meal.

 

When I saw them at Trader Joe's last week they were my inspiration for this chicken dish. A one pot meal with chicken breasts, mushrooms, diced tomatoes and artichokes!

 

 

I set the raw chicken breasts in a pan with a little olive oil and just threw everything in the pot! Covered and cooked on low for about 20 minutes, they chicken was nice and tender and the sauce that formed from the vegetables was so good! Another example of how eating healthy does not have to mean just plain chicken and broccoli! Get creative with your toppings and mix-ins.

 

Served with a side of spinach sauteed with lemon juice and garlic, the perfect spring meal!