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The only thing I like better than Kanye West on a sunny Monday afternoon is a delicious vegetarian meal. To my vegetarians and non-vegetarians, I hope you visit each one of these places as soon as possible. If you’re trying to eat healthier, you’ve probably heard that you should be eating fermented foods. Your body needs enzymes to properly digest, absorb, and make full use of your food, and raw, fermented foods have them in spades. Fermenting foods starts the digestive process, making them easier to digest and giving your more nutritional benefit from the food.
In addition to those four health reasons for eating fermented foods, they just plain taste good!
Pickles, sauerkraut, salsa, ketchup, sour cream, kim chi, mayonnaise and other naturally fermented condiments in the refrigerator section.
When I talk to people, the most common reason they have for not eating health food is budget. I found this chart recently, and thought it does a great job of illustrating how eating healthy food really isn’t more expensive than eating junk—it’s a matter of choices. Search the tops and bottoms of the grocery store shelves to find the generic or store brands. So now that you have some idea on how to eat good food on a budget, go out there and experiment. Halloween is just a few days away, and candy is getting a lot of attention—especially candy bars.
The companies that make nutrition bars do a good job of making you think you’re eating something good for you. The chart below shows the sugar content of several popular nutrition bars, along with a few favorite candy bars. I’ve been a big fan of Kelly Smith since I tried her raw cookie dough bites nearly a year ago. Summer is quickly coming to an end, and that means it’s time to get organized for the back-to-school season, as well as all of the activities that come along with it. Of course, you wouldn’t be here reading this post if planning healthy meals (especially wholesome school lunches) wasn’t part of your back-to-school agenda! The fact is, meal planning is a wonderful strategy to help families enjoy healthy, home-cooked meals with the awesome added benefits of saving time, money, and stress! So, by learning how to create a weekly meal plan, you’ll not only ensure that your family eats healthier and saves money, but it will also save you time and stress as well.
Shown above is what’s on the menu at The Nourishing Home for our first week back-to-school.
So without further ado, here are the top five tips I share at each of my meal planning seminars.
The first step in meal planning is to make a Master List of Meals, which is simply a list of all the meals that you make.
As you start trying new recipes, remember to add the ones your family likes to your Master List of Meals. Before you start selecting meals for the week ahead, first take a look at what’s happening each day, and plan your meals accordingly. For extra-busy days, schedule a “leftovers night,” where you can simply warm up a meal from a previous evening. First, check your pantry and frig to see what you already have on hand, and be sure to plan for meals that utilize these ingredients. Even planning a few meals a week, or planning meals for just the busiest days of the week, will go a long way in helping you stay on track with your healthy-eating goals and budget, as well as save you time and stress!
Make your meal plan for the week, and then go through each meal and list out all the ingredients needed to create that meal.
Keep a pad of paper on your kitchen counter, and jot down items as you run out of them so they can quickly and easily be added to The List. Just an hour or two over the weekend can go a long way in making things quicker and easier for you during the week ahead! Meats: Cut and divide meat into portions based on your meal plan, and freeze (you can even place the meat into a marinade and freeze).

Brown extra ground turkey, chicken, or beef, to use in another dish, such as tacos, later in the week. Cook extra chicken breasts, and then cut some up for another meal such as stir-fry or pasta dishes.
Cook extra rice, put it into a container, and refrigerate or freeze for use as a quick side dish with a future meal. For more healthy meal planning strategies, as well as free weekly whole food meal plans, visit The Nourishing Home. Kelly Smith loves the Lord, her family, and sharing her passion for real food cooking and meal planning with others. Filed Under: Making Changes, MOM tips, MOMables · Tagged With: mealplanning, MOMables · Post Copyright Property of MOMables Recipe by MOMables uploaded by MOMablesSubscribe now!
This is a terrific idea, fits for me because I always have a hard time on preparing meals for my kids. I love these tips, personally its a nightmare when the kids go back to school so meal planning and using these tips have helped me so much. E-Mails once a weekSample meal plan, free recipes, and all the tips you need to make school lunches and meals easier.We respect your privacy. Since my freshman year, I’ve been hoping more veggie options would blossom out of nowhere! Watch me get bossy: black bean patty (made fresh), wheat bun, smoked gouda cheese, spinach, tomatoes, grilled mushrooms, grilled onions, avocados, and garlic herb mayo. I’ve come across one time that red, yellow and even orange are associated with spicy foods or something that is hot or deep fried. Up until a year or so ago, if someone told me to eat fermented foods, my response would be what are fermented foods. In very simple terms, fermentation is a way of preserving foods during which starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria. I haven’t ventured beyond vegetables yet, but I’m loving the results so much it’s only a matter of time. I’m always amazed at how low our grocery bill is not we’re focused on whole foods of very high quality. It really adds up, and that money can be spent buying a free-range, organic chicken or tons of produce. If you aren’t eating lunch out at work, the savings will more than make up for any extra money you’re spending on healthy food.
Not only do you save money, but homemade stock has less salt and is very healthy—use that for casseroles, soups, and Crockpot cooking. These are often very similar to (if not exactly the same as) higher-priced brand names though packaged under different labels.
I thought this would be a good time to talk about the sugar in nutrition bars, or adult candy bars as I think of them.
So that’s where MOMables and I come in: We want to show you how easy and beneficial it is to incorporate meal planning into your weekly routine. Meals prepared at home generally contain a greater variety of nutrient-rich foods compared with those found at typical restaurants.
That’s because once you make your meal plan and purchase the ingredients needed for each of the meals outlined, you can then go on auto-pilot. Simply execute the meal plan day-by-day without having to stress over what’s for dinner and without having to make multiple trips to the market. You can find each of the recipes listed (as well as my free meal planning template) by visiting Healthy Back-to-School Menu. You can also find this information in more detail, as well as my popular “Cook Once, East Twice or More” tips, over at Mastering Meal Planning. Taking time to really think through this first step will save you a ton of time in the long run; no more racking your brain to try to think of what you should make for the week. Use ground meat to mix and form into meatballs and burgers that can be frozen for later use. For example, I find it super-helpful to pre-chop, rinse, and store lettuce for salads for the week ahead.
Grate cheese, make salad dressings or sauces, etc., and store them in the fridge or freezer. When making out your meal plan, consider which dinners lend themselves to also being a great lunch.

Children need a healthy balance of protein, carbs, and fats for sustained energy and optimal learning. She is the author and creator of The Nourishing Home—a blog dedicated to sharing delicious whole food recipes, cooking tips and techniques, and overall encouragement to help others in their quest to live a more nourished life. Your information will not be shared with any third party and you can unsubscribe at any timeWant MORE Ideas Like this one? Habanero’s, bless them, has a delicious chickenless chicken option for their bowls, nachos, salads, and burritos. I feel so inspired to change my eating habits every time I go there for a home cooked lunch, served daily! Burger Boss has been home to me since my freshman year and I’m still in love with this burger joint. But if you’re not ready to do that yet, you can go to your local health food store and find plenty of options. Yes, these things have a higher per unit cost, but we eat less overall and make different choices. In our house, we get several meals out of one chicken so I don’t mind spending $15 for the bird. Stores place the highest-priced brand-name items at eye level, knowing that many shoppers will just take it and not look around a better option. Kelly is a master meal planner, and today she shows us how to incorporate some of our recipes into a weekly plan. Yet, with this same amount of money, you can actually feed your family three highly nutritious whole food meals, plus healthy snacks! Instead, start with planning just a few meals each week, or planning meals only on the busiest days of the week. I also like to precook and freeze ground meat for use in meals such as tacos, chili, soups, etc.
And rather than just serving the same thing for lunch, think of ways to repurpose your leftovers, such as turning leftover grilled chicken breasts into Greek salad wraps. Foods such as whole grains, brown rice, fruits, and veggies provide a good source of healthy carbohydrates, while Greek yogurt, cheese, eggs, meats, and beans provide much-needed protein.
Remember, you don’t have to go it alone; there are lots of helpful resources out there for breaking free from the same-old, same-old lunches. Let me tell you my flavor at Habaneros: bowl, Mexican rice, black beans, lettuce, tomatoes, corn, chickenless chicken, guacamole, and their delicious cilantro salad dressing.
If you have a food intolerance, suffer from chronic constipation, have asthma, and more, you may have a lack of good bacteria in your gut. And once you see how easy and beneficial meal planning truly is, you’ll most certainly be inspired to add even more meals to your weekly meal plan! And, the healthy fats found in nuts, meats, avocados, and whole-milk dairy products help satisfy and maintain stamina. Take a few minutes each week to go online with your kids and seek out some new ideas to make lunch not only healthy, but fun!
And congrats on being a MOMables subscriber – Laura provides a wealth of recipes and ideas that I know will really be a blessing to you as well. These colors encourage guests to spend more and leave quickly– which is exactly what fast food restaurants want you to do.
I find Zip List to be a great tool when you are figuring out how to eat good food on a budget. That’s why providing children a balance and variety of these foods will help ensure that they’re well-nourished and energized to learn.
Research has shown that people eat more in a room with warm color surroundings as opposed to consuming food in a room painted in cold colors such as blue, black, or purple.
As a matter of fact, studies have shown that these colors actually suppress appetite because they are associated with foods that may have become spoiled or foods that may be toxic.

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