Plan. Shop. Prepare. Eat.

Most of us are opportunistic eaters – we wait until we are hungry and then we eat whatever we have quick and easy access to.  If this sounds like you, then you can use this to your advantage by following these simple steps:  Plan, shop, prepare, eat. 

You can spend a little time planning to ensure that the foods you turn to are those that you feel good about.

Planning your meals isn’t as hard as it sounds.  There are endless recipes available on the internet, in magazines, on television, and in cookbooks to choose from.  You don’t need to plan seven different breakfasts, lunches and dinner each day.  Plan a couple of different alternatives for breakfast and lunch and then change them up each week.  Plan three dinner ideas and then make use of leftovers during the week. 

Start with breakfast!  I can’t emphasize enough how important breakfast is every day – ideally with foods providing protein, fat, and carbohydrates.  Starting your day with a balanced breakfast boosts your metabolism, promotes balanced blood sugar, and will provide you with consistent energy.  Start this week by trying a couple of the ideas below. 

1.      Leftover Vegetable Frittata

Leftovers can make a great breakfast.  Try this recipe for dinner with a salad and then enjoy leftovers in the morning:  Vegetable and Cheese Frittata

2.     Yogurt and fruit parfait

In a goblet, layer the following ingredients twice: berries (1/4 cup of sliced strawberries and ¼ cup of blueberries—can be fresh or frozen), 6 ounces of vanilla low-fat yogurt, and 2 tablespoons of granola (and finish with a few berries on top).

3.     Toast with Nut Butter and Fruit

Try almond butter, cashew butter, or peanut butter to find your favorite.  Look for whole grain bread with the first ingredient being 100% whole wheat (or an alternate grain if wheat is not for you.)

4.     Avocado Sunrise

Try this easy-to-make, energizing morning meal: cut a ripe avocado in half, scoop it out of the peel, remove the seed, put your favorite fresh salsa in place of the seed, and sprinkle with a little sea salt.

5.     Immune-Boosting Smoothie

Combine 1 cup of strawberries, 1 cup of raspberries, a half cup of pineapple, 1 tablespoon of ground flax seeds, 1/3 cup yogurt, and 1/3 cup coconut water in a blender and mix until smooth. (If you want to make it cold, toss a few ice cubes into the blender).

6.     Energy-Boosting Oatmeal

Combine 1/2 cup of old-fashioned oats and 1 cup of milk (cow, soy, rice or other) or water in a saucepan and bring to a boil. Cook for 3-5 minutes over medium low heat, stirring occasionally.  Remove from heat, add in 1/8 teaspoon of vanilla, sprinkle in some cinnamon and honey (to taste) and then stir in 1-2 tablespoons ground flax seeds (start with 1 tablespoon and gradually increase).  Top with fresh berries.

7.     Breakfast Burrito

Scramble two eggs, sprinkle with cheese and then roll up in a whole wheat tortilla.  Top with your favorite salsa and some fresh spinach.  If you are not a fan of eggs, fill a tortilla with a banana and 2 tablespoons of your favorite nut butter.

Enjoy!