Healthy Meals 24/7

Wouldn't you feel great if you had healthy and delicious meals throughout the day, each day of the week? Of course, you would, but for the majority of us preparing healthy meals seems too difficult, time-consuming, and intimidating. Nicely, I'm here to tell you that the secret to having healthy meals on hand anytime and each and every time is planning and having healthy food staples. Let's be honest, most of us spend more time planning a night out than we do our planning our meals for the week and are more concerned about the staples in our wardrobe than the staples in our pantry. So, it's time to shift your priorities and attempts if you are serious about making healthy lifestyle changes in your diet and in your life. Read more about Prawn 65 and Mutton Keema

 

Purchasing healthy foods takes not more time or hard work that buying pre-packaged, processed, unhealthy foods, and while some healthy foods may require cooking and/or preparation time, aren't you and your family worth it? When you shop at the supermarket or receive your grocery delivery you want to see a rainbow of colors in your creation, a variety of whole grains, and lean, healthy proteins. If you find that because of your schedule fresh fruits and vegetables go bad purchase frozen or canned. I personally like frozen greens like collards and kale and I always have canned beans and pumpkin and marinated artichoke hearts on hand. If you and/or your family are used to having frozen processed foods, sugary, calorie-laden sweets and unhealthy snacks you want to slowly replace and remove these items from your diet. For example, switch from regular chips to baked chips, regular popcorn for low-fat popcorn, regular soda for flavored seltzer, full-fat ice cream for lite or reduced fat. For a quick, healthy breakfast have whole grain cereals, bread and waffles on hand. Lunches can alternate between healthy, home-made brown bag and healthier take-out options that are offered with whole grains and whole grain loaves of bread, as well as with sushi and salads (go easy on the dressing, cheeses, crispy chicken, bacon, etc.). For healthy snacks be sure to stock up on nuts, dried and fresh fruit, and yogurt. And as always, be aware of portion sizes. Eating healthier is not a green gentle to overeat.

Healthy Meal Planning: Staples 

In order to able to toss together a quick healthy meal anytime, you must have essential staples on hand. First are the fresh groceries you have already stocked your refrigerator with, second are the staples that you need to possess in your pantry and/or cabinets. Some essential pantry staples are:

Canned fish and vegetables- Canned fishes like salmon and tuna offer omega-3 fatty acids and add a protein punch to sandwiches, salads, and pasta. Canned and marinated vegetables like canned tomatoes, pumpkin, and marinated mushrooms and artichokes help transform an ordinary grain, soup, or sauce into a more flavorful, exciting food, plus they're chock-full of nutrients.

Whole Grains- Experiment with different grains like barley, bulgur wheat, quinoa, millet, and brownish rice, which is also available in long and short grain, and basmati. Whole wheat and quinoa kinds of pasta are great for a quick, healthy and filling dinner. Mix factors up and use assorted shapes and sizes of pasta with a varied combination of vegetables and lean proteins.

Broths, bouillon cubes, and powders, which are also available in healthier versions like fat-free, low sodium, all natural and vegetarian add guilt-free depth of flavor to meats, grains, soups, casseroles, and sauces.

Nuts- Pine nuts, almonds, hazelnuts, cashews, and walnuts contribute heart-healthy fats, as well as adding texture, flavor, and chemical to salads, grains, and hot vegetables dishes.

Oils, Vinegar, and Spices- Explore the spice aisles and ethnic meals sections of your market. You will find an endless variety of oils like olive, canola, safflower, truffle, and coconut-vinegars like fig, rice, apple cider, red vine and balsamic-spices like cardamom, turmeric, cumin, paprika, and cinnamon along with spice blends like lemon-pepper, Italian and steak seasoning, sazón, adobo, and curries add tons of flavor without including sodium and fat.

You can enjoy healthy meals each day without having to cook every day, really, once again planning is key. One day a week, whichever day your schedule allows, cook enough grains/carbohydrates, proteins, and vegetables for 4-6 days, this is what I call your healthy meals foundation. For example, as my foundation, I like to bake two sheet trays of tofu, cook about 4 cups of quinoa and steam or bake a massive amount of vegetables for the week. Throughout the week, you can then vary and modify your healthy meals base with your healthy staples and groceries. Add sautéed, colorful peppers and savory onion and garlic to your protein to create a fajita or stir-fry, add dried fruits and nuts to your grain to create a delicious pilaf and gown your vegetables with one of your many flavorful spices, oils and kinds of vinegar.

Once healthy meal planning is established as part of your healthy lifestyle routine, you'll find that it becomes second nature and effortless. Gradually, you'll build up a delicious, varied range of home-made meals that you can prepare quickly and easily, and which are much better for your health than ready-made, pre-packaged meals and fast food. As you can see, with really no more time, effort, and stress than you are currently excreting today over what is healthy to buy, eat, and cook you can plan week's worth of nutritious, well-balanced meals that will improve your health and overall wellness.

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