Tag Archives: meal planning

Healthy Dinner Menu Plan for the Week Featuring Easy Weeknight Favorites

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When it comes to the what’s for dinner? question, the struggle is real folks! We’re taking most of the guess work out with our new weekly meal plans! Turn Sunday in to Plan Day and you’ll be set right on through the weekend. (more…)

Healthy Dinner Menu for the Week Featuring Homemade Comfort Foods

healthy-dinner-menu-comfort foods

 

When it comes to the what’s for dinner? question, the struggle is real folks! We’re taking most of the guess work out with our new weekly meal plans! Turn Sunday in to Plan Day and you’ll be set right on through the weekend. We’ll even thrown in a few goodies, like a new side dish to try and expand those culinary horizons. And you’ll find something to settle your sweet tooth, a reward for all your effort! Be sure to use our FREE MEAL PLANNER WORKSHEETS to keep you on track.

From all of us at DietsInReview.com … have a delicious week!

MONDAYBlack and Mushroom Quesadillas with Chunky Serrano Guacamole

TUESDAYBBQ Pork Sliders with Homemade Coleslaw with Side to Try Sriracha Oven Fries

WEDNESDAYCreamy Parmesan White Wine & Chicken Pasta. Use this Greek Yogurt Caesar Dressing for a salad on the side.

THURSDAYCrispy Pork Wontons with DIY Trader Joe’s Bistro Salad

FRIDAYTrashcan Nachos with a Jalapeno Watermelon Mojito

SOMETHING SWEETDark Chocolate Covered Pretzel Protein Balls

The 5 Diet Hurdles You Can Overcome for Weight Loss Success

Have you ever thought to yourself, “Why can’t I lose weight and keep it off?” Today, we are going to talk through the five biggest diet hurdles that many people face and the simple tips to overcome them.

Watch our G+ Hangout with Stefanie Painter, RD from Retrofit who explains more.

True Hunger

With food in our sights while walking down the street, in our office break room, or next to the cash register at the store, we are prompted to want to eat at any turn. Also, many times we will use food for comfort after having a stressful, long, or emotional day. However, our bodies do not know that we got yelled at by our boss, had back to back meetings, or broke up with our boyfriend. So, eating outside of hunger sabotages our efforts. When we have ignored what true hunger feels like for a long time, we have to retrain our bodies (and brains) to understand when and how much we actually should be eating for a healthy weight.

Think of a hunger gauge like a gas tank: On empty, we are the most hungry we have ever felt in our entire lives, like when you have had to fast for a medical test. At full, we are so stuffed that we can’t imagine eating another bite, like on Thanksgiving. These are the extremes that we need to avoid as much as possible. When you are feeling hunger (belly rumbling), then you are at one-quarter of a tank and it’s time to have a meal or snack. As you are eating, slow down and savor each bite so you can feel when you hit half of a tank. This is when hunger is gone. Four to five bites later, you will hit three-quarters of a tank and it’s time to be finished, no matter how much food is left on your plate.

women salad

Moderation vs Deprivation

Most diets require us to take something out of our food choices or make certain foods “off limits.” While this will create a calorie deficit and result in weight loss, it is not realistic for a long term lifestyle, especially because we are often forced to stop eating some of our favorite foods. Deprivation can quickly lead to disaster!

Make ALL foods part of our healthy eating plan! Yes, focus on the healthiest foods — fruits, vegetables, lean proteins, dairy products, and whole grains, as your main choices — but plan for treats and heavier meals in your day or week. For example, if you love chocolate, have one small piece (of dark) every day so you do not feel deprived. If your favorite meal is a burger and fries, make that part of your weekly plan so you can enjoy it. No food is “bad” when we plan for it!

Produce, Produce, Produce

Fruits and vegetables are truly powerful foods. They are super nutritious, low calories, and crazy high in fiber. When we work on adding more produce into our life, we can fill up on lower-calorie, high-fiber foods and decrease our portions of higher-calorie foods. Plus, fiber is much harder for the body to break down, so our metabolism goes in to over drive to digest and use produce for fuel. This helps boost our metabolism and burn more fat.

Getting in more produce can be a challenge, especially when we aren’t used to eating it often. Start small… add a piece of fruit with breakfast, then some veggies at lunch and dinner, and lastly work on using fruits and vegetables as part of a snack. The ultimate goal is to have 50 percent produce at all of your meals and snacks.

Portions

Portion distortion is running rampant. Everywhere we go, bigger is better, but not so much for our waistlines. As mentioned before, one of the best ways to start to decrease portions of higher-calorie foods is to aim to make half of your meal or plate produce.

Another handy tip is to use your hands as a portion size guide. Put both of your hands out in front of you flat, fingers closed, thumbs tucked in, and touching. This is the appropriate portion of a meal for your body. Most restaurant meals, or even meals that we cook at home, are much larger than this. Pairing your hands as a portion size guide with listening to your hunger/fullness queues using the Hunger Gauge is a dynamic combo to keeping your portion sizes in check.

Planning Ahead

Planning ahead can seem daunting, but it doesn’t have to be. It’s not so much about planning, but more about being prepared for whatever your specific challenge may be.

  • If you are going to a restaurant, check the menu and nutrition info online first so you don’t have to make a choice while you are tempted by the dozens of menu items.
  • Headed to a party? Have a snack before you go,so you are not as hungry, and give yourself a drink and/or food limit, such as, one plate of food and two glasses of wine.
  • If you struggle with nighttime snacking, think about what your nighttime snack is going to be as you are preparing dinner. Put together your nighttime snack then, too. Set an alarm on your phone so you know when and what you will be enjoying as your late treat.

Thinking about diet hurdles you have faced in the past, how can some of these tips help you stay on track in the future?

retrofit weight loss program____________________________

By Stefanie Painter, a registered dietitian for Retrofit. You can save $50 at Retrofit with this coupon. #Sponsored

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17 Day Diet App for Recipes Now Available with Food on the Table

It’s been one of the most popular diets since its debut in late 2019, and will no doubt remain top of that list going in to 2019, too. The 17 Day Diet, created by Dr. Mike Moreno, is a cycled diet plan that helps you look at the foods you eat and the portions you serve in a new way. While there is no online program, there is a series of books that support 17 Day beginners and veterans.

Now, just in time for the new year, an app to help 17 Day dieters manage their meal plans is here!

Working with Food on the Table, one of the leading meal planning apps, 17 Day Diet has made a collection of its best recipes available right in the palm of your hand. Food on the Table allows you to very simply plan your meals within the app. You can plug in your own recipe ideas, or search its database for new recipes when inspiration just isn’t striking on its own. The app also finds the grocery store you’re shopping at and shows weekly specials to help you save. (more…)

Grilled Chicken with Black Bean Salsa and Rosemary Mashed Sweet Potatoes Answers the What’s for Dinner Challenge

Like a lot of moms, working or otherwise, dinner is one of the most complicated parts of my day. I’m a dedicated meal planner, and more times than not it saves me. But there are nights, like this one, where the wheels fall off. It happens to the best of us. My initial reaction was, “there’s nothing in the house.” Somewhat true, I haven’t yet been to the grocery store this week. We all use this excuse, but honestly, we all have so much stuff stockpiled in our pantries and freezers that it’s more likely we’re just not interested in figuring something out with the puzzle pieces of cans and frozen veggies.

Tonight, I challenged myself to make something delicious and satisfying with nothing more than what we had on hand.

I served my family grilled BBQ marinated chicken with a black bean and corn salsa and honey rosemary mashed sweet potatoes. Not entirely complementary by culinary standards, but it received rave reviews by way of spotless plates.

It started with the chicken. Our local Amish butcher shop has wonderful chicken breasts marinated in BBQ spices. I use this chicken to make our BBQ Chicken Tacos with Avocado Coleslaw. My husband had the foresight to pull two pieces out of the freezer this morning. So this was where I started. The unseasonably warm weather meant I got to fire up the grill! (more…)

HealthBuzz October 19: Famous Vegans, Indoor Fitness for Kids, and Comforting Fall Recipes

It’s Friday and that means it time for a dose of healthy news before you head out to enjoy the weekend. This week’s headline includes a story about celebrities who are living healthier due to their vegan lifestyle. Another headline is an article about indoor fitness for kids that we shared at Nutritious America. And, don’t forget to look at the recipes we love which include a whole wheat chicken pot pie and a sparkling apple sangria recipe.

3 Free Weekly Meal Planner Worksheets Organize Healthy Homemade Food

After a long day of work the last thing you want to worry about is dinner. For those who want to get healthy and manage their grocery budget meal planning can be a big help. DIR is sharing three meal plan worksheets that you can print off for free! The worksheets can help you stick to meal plans at the store and you’ll be less likely to put a bunch of junk into your grocery cart! 

Meet Mr. Honeycrisp, the Man Behind Fall’s Most Popular (and Most Expensive) Apple

About every type of apples tastes the same, right? Wrong. Honeycrisp Apples’ taste is unmatchable compared to Granny Smith apples or Red Delicious apples. DIR’s managing editor recently interviewed David Bedford, the father of the Honeycrisp Apple. Read more about the most prestigious apple out right now!

More Vegan Celebrities Tout the Animal-Free Diet’s Benefits

Being a vegan means that you cut off any animal product from your diet, but it also changes your lifestyle. Vegans swear to not use any animals products or eat animals because it is morally wrong. Celebrities like Pink, Kristen Bell, and Travis Barker have made a healthy lifestyle change since becoming vegans. (more…)

3 Free Weekly Meal Planner Worksheets to Organize Healthy Homemade Food

I am a big proponent of meal planning. It’s something I’ve been doing in my own home for four years, and it’s one of the first things I recommend to anyone trying to be more healthily, trying to manage their grocery budget, or wanting to ensure they eat more food at home. It’s a simple task that takes a few minutes of my time every Sunday, keeps me in check at the grocery store, and keeps me from stressing that “what’s for dinner” question every night of the week.

The answer? It’s on the front of the refrigerator.

Thanks to Laura Likes Design, we’re sharing three meal plan worksheets that you can print off and use in your home. With spaces for three meals a day, seven days a week, you’ll never have to wonder what you’re having at breakfast, lunch, or dinner. And we’ve built in space for a grocery list, too! You can take the worksheet to the store with you to help stick to the plan.

Design 1, including a sample weekly meal plan to show you how easy it is to stay on track! Click here to download this PDF.

How does a weekly plan save you money?

You stick to the list! You aren’t aimlessly dropping things in your shopping cart hoping to wind up at home with enough stuff to throw together a meal. Everything that goes in your cart has a purpose. You buy, and therefore spend money on, only those things you need. (more…)

Astronaut Menu for NASA Mars Mission in 2030 is Already Being Planned

There are no restaurants or convenience stores between Earth and Mars. This means astronauts will have to pack their food for the history-making trip to Mars in the 2030s. And since a cooler won’t cut it on the spaceship, the meals are already being planned for this epic trip.

Maya Cooper is a senior research scientist at Lockheed Martin and she recently gave an interview to NPR’s Audie Cornish on All Things Considered. She explained how she’s currently planning the Mars mission menu.

We’ve all heard of astronaut food before. It’s morphed quite a bit since the first space mission. It’s no longer specifically dehydrated foods as fresh fruit and veggies are acceptable options along with other more familiar choices, like beef jerky. However, all of the foods are not going to work for the Mars mission as it simply won’t last long enough.

The Mars mission will take over 2 years round trip. Six months to travel from Earth, a year and a half on Mars, and another six months to travel back. Currently the foods used only last about two years and they will expire before the trip is complete. (more…)

Ziplist Makes Meal Planning a Snap

Life would be simpler if we had more money and could lose a few pounds, right? If so, it just got easier. On May 22, Ziplist, the popular digital shopping list and recipe box resource, launched its free meal planner, which aims to help users get on track physically and financially.

The idea that meal planning will allow for healthy and balanced eating is widely accepted. If all meals and snacks are planned for, spontaneous drive-thru eating or impulse grocery shopping need not occur. Meal planning can ward off over eating and help one lose weight and stay on track. These same tactics keep one from over-spending and going over budget. So, why isn’t the whole world planning their meals? Often times the task seems too daunting. The new meal planning function at Ziplist claims they have the simplest way for planning a week’s or even a month’s worth of meals. (more…)

Spring Cleaning? Don’t Neglect Your Freezer

By Abra Pappa For Nutritious America

Although my brain thinks it is time for spring produce we are still some time away from asparagus, leeks, artichokes, and other glorious spring goodies. This “in between” growing season is the perfect time to tackle that freezer.

If your freezer is like most I’ve seen it is a virtual wasteland of “good intentions.” We fill our freezers with the best of intentions to get to that which was purchased or prepared. Containers of soups, stews, chili, organic chicken, grass fed beef, mom’s meatloaf and aunt Susie’s Christmas fruit cake are all lovingly packed in and frozen to be quickly forgotten.

It is estimated that 40% of all food produced in America is thrown away. That is nearly 1400 calories per person every day that is wasted! How much of your hard earned money is thrown away with freezer burn?

This spring spend just a bit of time to re-evaluate your use of the freezer and try these tips to keep your freezer food fresh all year long. (more…)

Siansplan Makes Grocery Shopping and Meal Planning a Breeze

Meal planning can be a real downer. The scheduling, recipe searching and plotting can be all-out exhausting. And not to mention the logistics, which can be half the battle with any one family’s calendar looking more like a tornado than an organized schedule.

For me personally, meal planning is incredibly fun. I’m one of those people who gets excited to go to the grocery store, clip coupons and plan out my husband I’s meals for the week. But I realize I’m not the average housewife, even though it has been one of the most challenging parts of marriage. However, I find the challenge to be half the fun.

But for the other 99 percent of people who despise planning meals, there’s hope; and it comes in the form of a new online meal planning service that helps you plot out your week’s eats in just a few simple steps.

Sound good? We thought you might say that.

(more…)