How many times, in the rush to eat, do we take the first thing we see? If it were something healthy, it wouldn’t be a problem, but usually it isn’t. Rushing almost always leads to a poor diet, and that is why planning plays a fundamental role.
Organizing a weekly menu is a great solution for anyone who wants to take care of their diet without getting bored. It is a modality that allows you to vary the recipes each week, and adjust their difficulty to the abilities of each person.
How to plan our weekly menus?
MAKE A WEEKLY QUADRANT
Make a template in which you write down the seven days of the week, and the times when you eat at home; for example: breakfast, lunch, snack, dinner. Each week choose a day, Sunday is excellent, to make this template and plan the menu for each week.
Keep in mind that in the main meals we should include: vegetables (it should be half of the plate), proteins (25% of the plate) and carbohydrates (another 25%).
1. Vegetables: zucchini, eggplant, bell pepper, onion, broccoli, carrot, pumpkin, lettuce, cucumber, and many more!
two. protein: you can find them in fish, poultry, legumes, eggs, nuts, tofu, among other foods.
3. carbohydrates: you can choose cereals (whole grains are better), potatoes, legumes, pasta, bread, to maintain a varied diet.
Write your top meals and combine them as you like
Write down in a notebook or on your mobile, what are the dishes that work best for you, and what are your favorite foods, whether you prepare them yourself, or a family member or friend. Then you can think of possible recipes combining the three food groups, and taking into account, of course, the favorite recipes that you wrote down previously.
WHAT DO YOU HAVE IN THE KITCHEN and what do you need?
First of all, check all the food you have in the pantry and in the fridge. We have to know in advance what we have available to take advantage of it, and don’t waste anything.
Then, make a shopping list with the ingredients you need for that week’s recipes. When you go to the supermarket stick to that list, do not fall into temptation. Remember that if you don’t buy junk food, you won’t have it on hand at home and it will be easier for you to lead a healthier life.
PUT THE MENU IN A VISIBLE PLACE
Once you have thought of the weekly menu, it is a good idea to put it in a place that looks good and the whole family knows what to eat that week; the fridge is a good place.
The planning of the meals of the week will make you eat richer, more varied and in a healthy way.
1. For breakfast there are many healthy and varied options: oatmeal, eggs, wholemeal bread, natural yogurt without sugar, pancakes, and many more to experience new options every day!
2. To facilitate snacks, make them consist of fruit and/or nuts; They are healthy and fast alternatives.
3. Include legumes at least three days a week, as they are an important part of a varied and balanced diet.
4. To include vegetables in your weekly menu in a simple way, you can make two creams, two salads, roasted vegetables and some scrambled eggs.
5. Take advantage of seasonal vegetables and fruits, they are tastier and your pocket and the planet will thank you.
6. Do not abuse red meat or ultra-processed.
7. If you don’t want or don’t have time to cook every day, you can try to do it all on one day of the week, which is known as batch cooking or batch cooking.
8. Doing more of some dishes is also an excellent option to reduce the time you spend in the kitchen, repeating the same food several days.
9. Adapt the menu to your lifestyle, your tastes and your skills in the kitchen. You don’t have to be a chef to eat well.
Start planning your weekly menus. You will save time, money and get a healthy and balanced diet. What are you waiting for?
By Minimalist Path