RD FIT LIFE

How to Plan a Week’s Worth of Dinners in Just Five Minutes!

If you work full-time just like me, you know that the work week is crazy.  There is no time to make a pit-stop at the grocery store and grab food to cook.  And by some chance, say you do make that stop… is what you’re getting healthy?

With all of the New Year’s resolutions still going strong, we want something ready and waiting, but also healthy.  Just a little bit of planning can give you that!

So I’m going to show you how I plan a week’s worth of dinners in just five minutes.

Here is my upcoming work week menu.

I always start with the meat (or vegetarian protein source).  This is usually the part of the meal you don’t want to have three nights in a row.  So I lay out Monday through Friday and rotate my meat through the week.  I shoot for about 6-8 oz for a portion size for us.

Next are vegetable choices.  I believe that at least half of your plate should consist of non-starchy vegetables so I recommend having at least 2 choices per meal.  This is what keeps your meal low calorie and high fiber.  So you still feel full for barely any calories.

Last is your starch group.  This should always be the smallest portion on the plate unless you are doing high intensity exercise and need the fuel.  But for most, it’s listed at the bottom as a reminder that it is not the priority.  Keep your starches whole grain/100% whole wheat to make the best of that starchy situation.

Now look at that!  You’ve got your dinners planned and have made a grocery list!

This can be done for breakfast, lunch and dinner.  Menu planning not only helps you stay on track with your diet, but it also provides convenience while budgeting!

I hope this helps your work week become a little less stressful and a little more healthy.  If you have any questions, please comment below!  And feel free to share this post by using the icons below!

 

Ready for Fall- Chili and All!

chili 1

There is no need for chili mixes and a pile of canned goods in order to make chili!  I love fresh ingredients within my chili and keeping it fairly pure and simple.  This mixture can sit all day in a crock pot, or you can cook it up quickly in a pot on the stove.  Tonight, I just used a pot on the stove.

So how does the dietitian make her chili??  Check it out!

 

INGREDIENTS:

  • 1 small white onion, chopped
  • 1 bunch of green onions, chopped
  • 1 green bell pepper, chopped
  • 1 banana pepper, chopped
  • 1 poblano pepper, chopped
  • 1 jalapeno, seeded/chopped
  • 2 Roma tomatoes, chopped
  • 4 cloves garlic, chopped
  • 1 pound organic ground turkey
  • 2 cans of Rotel tomatoes
  • 1 can pintos in chili sauce
  • 1 can tri-bean mixture (pintos, kidney beans, black beans)
  • 1 cup water
  • 1 container plain organic Greek yogurt (for sour cream replacement)

 

DIRECTIONS:

First begin browning your organic turkey meat in your skillet.  While your meat is browning, chop your garlic and add it to your browning turkey.  As your turkey continues to brown, begin chopping all of your veggies.  Once your turkey has browned, add all veggies to your turkey and cover pot.  Mix ingredients around every 5 minutes over about 15 minutes.

Once all ingredients have softened, add your canned ingredients.  Be sure to add the liquids within the cans to the pot.

I usually add about 1 cup of water to the pot, cover and let sit for about 15-20 minutes on medium heat.

chili 2

When your 20 minutes is done, you’re ready to eat!  Just grab your Greek yogurt and add a scoop to your chili instead of using sour cream.  And voila!

chili 1

Using this chili is a great way to meal prep.  Just make a large pot and store leftovers in containers and freeze!  This way you always have lunch to grab if you’re running out the door for work, or dinner on those nights you just don’t feel like cooking.  Enjoy!

If you know of anyone that could benefit from this recipe, please share using the social media icons below!