What’s For Dinner?

 

When I was a child, I loved grocery shopping with my mother. I often played “supermarket cashier” with a toy cash register in the kitchen. And as an adult, I enjoyed playing “store” with my own kids as well, after all, they had way cooler cash registers with barcode scanners!

But let’s be real. There are times when grocery shopping can be such a chore. And lately, I’ve found myself suffering from “dinnertime cooking fatigue” where I literally have no idea what to make. I find myself trapped in “food ruts” where I just keep eating the same things day after day. Can you relate? Well, I can tell you, we are not alone! This affects SO many people I’ve worked with. I hear about this issue every week.

Breaking away from routine food habits can be a real challenge when it comes to healthy eating. And it’s almost always due to the lack of time for healthier food preparation or just not knowing what to make! So we turn to that same ‘ol box of mac and cheese, hot dogs, frozen dinners, sandwiches with processed meat, canned soup, cereal, pizza, or whatever we can find in the fridge.

As I mentioned, many people I encounter whether in groups for a presentation, or individually when I’m coaching, struggle with the amount of time they have to devote to cooking in their lives. In fact, what they eat is oftentimes looked at as an afterthought, something they “fit in” only after more important responsibilities are met at work or at home.

Consider these statements:

I’ll grab something when I can.

Can you just pick something up on your way home?

I’ll eat something later.

Do you want to grab a bite after work?

We can get food on the way.

What do you want to do for food?

Do these statements sound like eating healthy food is prioritized? Sometimes, just finding the time to eat can be a challenge and I get that. But when this happens, we often “grab” whatever we can because we are hungry, and it’s often an unhealthy choice. And by doing this regularly, we sabotage ourselves with weight gain, the inability to sleep, feelings of anxiety, irritable moods, etc., all in a cycle that traps us.

Realistically, I don’t think the hectic pace of our lives is going away any time soon, do you? Sure, there are days during the week when we all need to “pick something up” by eating out. And we all like to go out for dinner over the weekend. But this shouldn’t be the norm. Pick a reason why: expense, calories, artificial ingredients, too much sodium, eating too quickly, or families no longer eating together.

Simply put, what we eat must be made a priority if we want to get healthier and feel better. And one of the best ways to do that is to plan ahead by engaging in meal preparation.

I’m sure you would agree that a little bit of thought and effort in meal prep is time well spent when it comes to healthy living. (It will decrease the amount of money and time you spend in drive-thru lines too!)

Meal prepping can be done anytime you have the time to do it. For me, setting aside a few hours over the weekend works best. I do freezer cooking with a group of friends every couple of months by preparing a week’s worth of meals over the course of a few hours on a Saturday or Sunday afternoon. We simply choose a date when we can all get together, decide on a few healthy recipes, split up the ingredients, and cook together in the kitchen. With busy lives and families, it’s a big help for all of us with the added benefit of spending time together.

Freezer cooking can also be done just as easily by yourself. Even if you cook up a big batch of steel-cut oats, brown rice or quinoa, chop up some fresh vegetables, or bake several chicken breasts in the oven, every effort counts in taking control of your health.

Another solution utilizing meal preparation that doesn’t involve cooking ahead, is to simply think about what you like to eat and consider how you can incorporate those foods into a number of healthy recipes. Get those foodie gears grinding and get creative!

Start by making a list of your favorite foods and really give this some thought. Think about things like colors and textures in addition to flavors as well.

To simplify this further, narrow the list to four things or four “main course” items, then find a variety of recipes for those four items. For instance, if pasta is one of your selections, choose a variety of recipes for pasta that you think you would like. I found 27 different recipes online for lasagna. Just think, you could eat different versions of lasagna for almost a month! (And gain 20 pounds, but that isn’t the point!)

Next, put some time into creating your weekly meal plan and then shop for the ingredients. Plan for as many dinners as you can, but be realistic. Perhaps you can start by planning for two dinners per week, which is great, because all healthy changes matter. Additionally, think about what you can do to change up the recipes you chose by using different sauces, spices, or add-ins for flavor. Put those things on your list as well. Be inventive!

Eating healthier is all about enjoying food more, not less.

Using pasta as an example, try different types of pasta noodles, prepare the dish with different kinds of sauce, vegetables, or cheese, and instead of ground beef, try chicken or seafood. And don’t forget to use your dinnertime leftovers for breakfast and lunch! You can add almost anything to an omelet, which I did here.

It shouldn’t be difficult to find several recipes for the four items on your list which will hold you for quite a while. And this cycle can be changed up any time by simply choosing four more general food categories with corresponding healthy recipes. For example, the next group might be soups/stews, flatbreads, eggs, or salads.

Don’t forget to try new fruits and vegetables too! This is a great way to switch up staple items like bananas, apples, potatoes, and corn. I certainly get in “food ruts” with these items as well.

Try to visit a new grocery store or take a trip to your local farmer’s market to learn about fruits and vegetables that are locally grown. A recent trip to my local farmer’s market inspired that egg concoction up there… and that omelet was delicious!

Fruits and vegetables work great as sides for your recipes too, and there are many different ways to prepare them. Did you know there are 31 ways to make green beans? And 50 ways to leave your lover? (Sorry, couldn’t resist!)

I hope you will find these ideas helpful if you have been thinking about eating healthier. Breaking out of any routine isn’t easy, so make sure to give yourself credit for any efforts you make. And remember to use your progress as your motivation to keep going!

Above all, associate positive, happy thoughts with your diet and your brain will follow, leading to real changes in your life for the better.

Wishing you the very best in health and happiness,

Kelly

 

Check out this very informative article for more information.

 Meal prep: A helpful healthy eating strategy