Tips to Preparing Easy & Nutritious Leftovers
By: Jessica M. Varner, Nutritional Planner and Food Blogger
Over the years, I’ve been forced to realize that one area of my life that is difficult to manage, irremovable and non-restorable, is TIME. We can never have too much of it and we all have too little; especially when it comes to nourishing our temples, which is why planning to eat nutritiously, effectively, and efficiently is vital.
I try to plan my main dishes (those you would consider your largest meals, i.e. family dinners) on a day where I have the most down time, for me this would be a Sunday afternoon/evening. Given the weekly pressure of tending to career, husband, kids, relatives, etc…, I advise my clients to take some time to really think about what day they feel the most at rest…you want this day to be less of a “catch-up” day, and more of a “start-up” day – you’re starting a new day with fresh ideas that can last into the next week for the family to enjoy. You can’t beat that!
Planning for fabulous and nutritious leftovers begins with shopping. For most of us, this is the worst part of meal preparation, which explains why most families rely on restaurants or their neighborhood fast-food chain for providing their loved ones with a “questionable nutritious” lunch and dinner throughout the week. To shun the extra calories, avoid over spending, and eliminating multiple trips to the market, here are a few simple steps to consider before, during and after your supermarket visit:
I try to plan my main dishes (those you would consider your largest meals, i.e. family dinners) on a day where I have the most down time, for me this would be a Sunday afternoon/evening. Given the weekly pressure of tending to career, husband, kids, relatives, etc…, I advise my clients to take some time to really think about what day they feel the most at rest…you want this day to be less of a “catch-up” day, and more of a “start-up” day – you’re starting a new day with fresh ideas that can last into the next week for the family to enjoy. You can’t beat that!
Planning for fabulous and nutritious leftovers begins with shopping. For most of us, this is the worst part of meal preparation, which explains why most families rely on restaurants or their neighborhood fast-food chain for providing their loved ones with a “questionable nutritious” lunch and dinner throughout the week. To shun the extra calories, avoid over spending, and eliminating multiple trips to the market, here are a few simple steps to consider before, during and after your supermarket visit:
Step 1 – Prepare your grocery list early
Nothing screams irritation more than walking into my local market and feeling like “Why am I here, and what am I supposed to do?”… Especially when I’m hungry! So, to alleviate this unnecessary stress, prepare your list in advance, preferably a day before your market day. When making your list, think about the produce, proteins, frozen and pantry items your family typically enjoys eating more than one day a week. This will help your shopping experience when considering those leftover meals.
Step 2 – Shop with “nutritious leftovers” in mind
When pressed for time, we tend to grab everything in sight nutritious or not. Therefore, keep your plan in mind during your shopping experience. I make an attempt to hit the produce sections of the store first, given that majority of the large meals I prepare consist of fresh fruits, veggies, and herbs. Remember when buying produce for the week, stock up on those items that can be frozen for later use, i.e., broccoli, carrots, bell peppers, onion, bananas, and grapes. Picking up a variety of greens like kale, spinach, romaine lettuce, and cabbage is signature for those dinner meals turned into next day’s lunch; i.e., left over grilled tilapia and mixed vegetable stir-fry on top of a chopped kale and spinach salad drizzled with extra virgin olive oil, lemon and side of fruit.
When pressed for time, we tend to grab everything in sight nutritious or not. Therefore, keep your plan in mind during your shopping experience. I make an attempt to hit the produce sections of the store first, given that majority of the large meals I prepare consist of fresh fruits, veggies, and herbs. Remember when buying produce for the week, stock up on those items that can be frozen for later use, i.e., broccoli, carrots, bell peppers, onion, bananas, and grapes. Picking up a variety of greens like kale, spinach, romaine lettuce, and cabbage is signature for those dinner meals turned into next day’s lunch; i.e., left over grilled tilapia and mixed vegetable stir-fry on top of a chopped kale and spinach salad drizzled with extra virgin olive oil, lemon and side of fruit.
Step 3 – Cook three times (3x) your family size and divide leftovers prior to serving dinner
The key to successful nutritious leftovers is preparing enough food for “now” and “later”. Also, prior to serving dinner, divide your meals to enjoy during the rest of the week - this prevents your loved ones from senseless wasting and overeating. One typically knows the amount of food his or her family eats in one meal setting, so use your best judgment when pre-packaging future meals.
Health Tip: A healthy balanced meal can look like - One 4oz piece of protein, two palm size (of the person eating) servings of green leafy vegetables, one serving of starch (i.e., brown rice, couscous, sweet potato, and corn) and one piece of whole grain bread(optional).
With the right planning and preparation, you are well on your way to providing you and your family with a nutritious, easy and delicious meal that they will enjoy on more than one occasion. Think, Prep, Eat, and Eat Again!
Just Eat!
Jessica
NutritionallyConnected
Connecting Communities one Bite at a time!
(Learn more about Jessica on our Contributors Page.)
The key to successful nutritious leftovers is preparing enough food for “now” and “later”. Also, prior to serving dinner, divide your meals to enjoy during the rest of the week - this prevents your loved ones from senseless wasting and overeating. One typically knows the amount of food his or her family eats in one meal setting, so use your best judgment when pre-packaging future meals.
Health Tip: A healthy balanced meal can look like - One 4oz piece of protein, two palm size (of the person eating) servings of green leafy vegetables, one serving of starch (i.e., brown rice, couscous, sweet potato, and corn) and one piece of whole grain bread(optional).
With the right planning and preparation, you are well on your way to providing you and your family with a nutritious, easy and delicious meal that they will enjoy on more than one occasion. Think, Prep, Eat, and Eat Again!
Just Eat!
Jessica
NutritionallyConnected
Connecting Communities one Bite at a time!
(Learn more about Jessica on our Contributors Page.)
Stay connected with Jessica
@nutritionallyconnected
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Love. Work. Repeat. © 2014 All Rights Reserved
Love. Work. Repeat. © 2014 All Rights Reserved
