As women striving to serve the Lord and our families better, meal planning is a wonderful strategy to help us provide a healthy, home-cooked meal with the awesome added benefit of saving time, money and stress! I also provide all-inclusive full meal planning kits for FREE to subscribers of The Nourishing Home. Whole30 Meal Plans: Taking the Whole30 Challenge? Be sure to download my free 5-week Whole30 Meal Plans. In addition, I’d like to provide you with a free meal planning template perfect for creating your own weekly meal plans.
All content (recipes, photos, text, etc.) on this site is the creative property of Kelly Smith of The Nourishing Home. Consuming low energy density foods is a strategy to feel full while reducing calories for weight loss. One study reported that subjects who were given a low energy density salad before a meal consumed fewer calories at the meal, but reported feeling as full as those who ate no salad or who ate a higher energy density salad. The equation becomes helpful when you are trying to choose between foods that both offer nutritional benefits. Mix vegetables into your favorite soups, stews, and casseroles to lower the energy density of the whole dish.
Swap crackers, pretzels, and chips with carrot sticks and bell pepper strips to serve with your favorite bean dip. In this blog, I'll walk you through the planning process step by step and give you a super snazzy printable planner. When you're the conscious captain in your kitchen, you'll feel better mentally and physically.
Earlier this month, Kaiser Permanente Center for Health Research announced that in their weight loss study, the most successful losers kept the most food diaries and spent the most time exercising.
Use a notebook, a special food diary, little sticky notes, your PDA, calorie counting websites, send yourself an email or log your food choices into an Excel document.
This entry's content reflects the opinions and reporting of the author and not necessarily that of JHMFD.
A lot of people just don’t count those extra little snacks or sodas during the day, and they add up.
Wow, that story in your comment, Jill, about the patient who lost 10 pounds that month is interesting. Each GF Meal Plan Kit includes the weekly meal plan, PLUS a handy shopping list and helpful prep ahead task recommendations to make getting a healthy meal on the table a snap!

My heart in creating this blog is to help you by sharing helpful meal planning strategies and nourishing GF recipes that are healthy, easy and delicious with thanksgiving to God! You are welcome to share a photo via social media, as long as it contains a link back to the corresponding recipe from this site. Understanding more about the energy density of the foods you eat will help you reach your goals while feeling full and satisfied. As a general rule, foods with more water content and fiber have a lower energy density because these two components add weight without excess calories. Research shows that we consume about the same weight of food each day, but not the same amount of calories. Knowing that foods with more water and fiber are less energy dense is the first step to making smart choices. For example, raisins and grapes fit into a healthy diet, but fresh grapes are less energy dense than raisins. This will help you avoid the temptation of turning to the vending machine for processed foods when hunger hits.
Its a great tool to help you decide what to eat for dinner, you can look and see where you are lacking in nutrients from what you have already eaten, and then look at the top foods for those categories to see how you can round it all out. Fortunately, most foods with a low energy density have a high nutrient density, but it is important to think about your food choices. Pull those dusty cookbooks off the shelf a couple times a week and pick out a variety of recipes that you think you and your family will enjoy (I usually choose three to four at a time so that my grocery shopping trip covers four to five days). Mostly, I eat simple meals for breakfast (a green juice or smoothie, avo toast, oatmeal with berries, etc.) and leftovers for lunch. When I keep a record, I’m much less likely to dig into the cracker box that someone left on the counter, and I’m much less apt to steal three or four chips or fries that arrived with my daughter’s or husband’s sandwich.
Additionally, please refrain from adapting recipes without properly linking back to the original recipe, and keep in mind that simple substitutions do not constitute an adapted or original recipe. One and a half fresh oranges has about 100 calories, and three pretzel rods also have 100 calories. Studies show that people can lose weight without feeling deprived if foods with lower energy density are used. Simply increase low energy density foods (fruits and vegetables) and decrease high energy density foods (fast food, processed snack foods, baked goods). Not to mention, it just feels so darn good when you're feeding yourself and your family (if you're cooking for more than one) home-cooked whole foods and sending them off with super-fuel leftovers the next morning.

A simple Google search for something like, "healthy vegan dinner recipes" will come up with more delicious options than you could ever imagine. Sure, it helps me guide my patients’ choices, but it’s for their own accountability and education. In the Kaiser Permanente study, those who recorded their intake daily lost twice as much weight as those who never kept records. Finally she did and discovered that she was getting a lot of calories from her kids’ leftovers. The oranges weigh 200 grams and the pretzels weigh 25 grams, so the oranges have a lower energy density than the pretzels.
When you begin planning your meals ahead of time, shopping with a handy list, and cooking with the future in mind, your whole life shifts (mine sure did!). Cook a couple meals on Saturday or Sunday and you'll have a couple weeknight dinners taken care of! Choosing a variety of fruits, vegetables, beans, and low-fat dairy supports a low energy density diet while also being nutrient dense. Better time management and prepping skills will help you stay on track and turn your "what-the-hell-do-I-make-for-breakfast-lunch-and-dinner?" stress levels way down. That's another awesome part of meal planning and cooking regularly: Your kitchen will soon be well stocked and your grocery bills will shrink. The other four to five nights, I cook -- whether it's a quick 20-minute meal like my Penne a la Vodka or a more involved recipe from one of my beloved cookbooks.
Maybe you need to take that chili out of the freezer so that it's defrosted just in time for dinner.
In the interest of not wearing myself out, I plan accordingly, probably cooking every other night -- rarely more than two nights in a row. Throw in a new recipe each week to keep you and your family excited about coming to the dinner table.

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  1. AnTiSpAm

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    Explains that many females with polycystic routine that will support you burn.