Meal planning takes a moderate amount of time but reaps BIG rewards. Most people I know plan and prepare on a Sunday and can create healthy meals to get them through at least Wednesday, at which point they start again.
One simple way to start the week is to grill/bake/roast/slow cook lots of chicken on a Sunday along with various roasted vegetables and then get creative. For example:
Sunday– Chicken and vegetables as described above plus rice or quinoa
Monday– chicken and leftover vegetables sauteed with olive oil and garlic over pasta (make enough plain pasta to reserve some for possible use on Wednesday)
Tuesday– Taco Tuesday! Leftover chicken, vegetables and rice with beans, salsa, guoc, lettuce, tomato and soft or hard taco shells
Wednesday– Start over to get to through the next two-three nights…
Meatballs or meatloaf, roasted broccoli and brussels sprouts (with or without marinara sauce and the leftover pasta from Monday)
Thursday– Meatball/meatloaf hero with sauteed onions and a spinach salad
Friday– Pizza night! We love the new cauliflower crusts that are available. Pair it with the leftover marinara sauce from Wednesday (or open a jar), shredded mozzarella (dairy or non-dairy) and a salad. Or….just order it in!
Saturday– Dinner out 🙂
Please keep in mind all pasta and bread we use is gluten free, all vegetables local and organic whenever possible. Meat is cage free/free range and organic. The trick to all of this is making a lot more food than you’re used to on the nights you “plan and prep.”