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With a little trial and error, some research, and good functional testing, we can discover which foods work well and nourish you best, but where the rubber meets the road is actually *implementing* that plan.
You now have an idea of what to eat, but you’re not sure how to eat in a way that supports your body without stressing out your brain (because that’s going to be really working against you!).
Changing what you eat is HARD, especially when it means eating fewer convenience foods, and spending more time prepping and cooking at home. Who has time for all of that!?
I want to share some tips and ideas for getting more nourishing & nutrient-dense foods onto your plate and into the mouths of those you love!
Make a plan.
It’s SO much easier said than done, I know. Planning your meals (particularly dinner) before the chaos of the school and work week sets in is a great way to set yourself up for success mid-week when you have no idea what’s in the fridge, or what you can make with it. If you’re not already in the habit of planning meals for the week ahead of time, start small. Pick out 2 or 3 dinner recipes, or more, if your schedule allows for cooking each night, and you’re confident in sticking to the plan. You can also feel free to ad-lib on recipes if you know what you’re doing in the kitchen, and what works for your family.
Double the recipe.
Whenever you cook, ALWAYS make sure you’re saving yourself time and effort later in the week. Make at least 2-3x what you might eat in that single meal. Leftovers are perfect for another dinner, lunch, or even breakfast (because who says ‘breakfast foods’ have to be cereal or eggs!). Unless you’re testing out a new recipe, or dealing with histamine issues, leftovers are always a good idea!
Roast some vegetables.
Even if they’re not part of a specific recipe you’re planning to make, a few sheets of roasted vegetables (or sauteed, stir-fry, braised, you get the idea!) are a great base or topper for any meal throughout the week. They’re a perfect addition to breakfast with some eggs, or make a great salad topper for lunch or dinner.
Prep some proteins.
Similar to having roasted vegetables at the ready, ready-to-eat proteins also make meals quick to pull together if you don’t have time for a full recipe, particularly if there isn’t quite enough from leftover to make the meal stretch. This can be a roast chicken, sausage links, ground beef, hard boiled eggs, or canned tuna or salmon!
Stock the pantry (and freezer).
Discover for yourself which foods you can keep on hand to turn into a quick pantry lunch or dinner, any time. Canned tuna, salmon and sardines are huge for me, as well as some rice pasta or cauliflower gnocchi, canned tomatoes, artichokes/olives/capers, and frozen spinach. I can pull together a quick ‘puttanesca’ type dish without a stocked fridge. Maybe none of that appeals to you (it’s delicious, but your prerogative!), so experiment and Google some pantry-staple recipes to find some options that sounds delicious to YOU!
It doesn’t have to be glamorous, either! Eating well and nourishing yourself doesn’t mean IG-worthy meals 3x a day (or ever, although one of my favorite hashtags is #uglydelicious, so even the saucy, brown crockpot meals get some well-deserved attention!). Find a few recipes that work for you and your family and just get started. Daily action eventually becomes a habit, and then second-nature, just like the old way of eating felt.
PS - something that might be useful is a program like RealPlans, which is a meal planning (and shopping list organizing) software that takes into account your specific dietary recommendations, schedule and preferences. My clients have complimentary memberships and love it for planning & implementation or just inspiration!
Tell me, what part of healthy eating, or changing what you eat is hardest for you?