Meal Planning

11 Useful Tips for Planning Healthy Meals:

1. Fill your plate with vegetables

   At least half, and we’re talking the green veggie stuff, broccoli, cabbage, capsicum, kale, spinach, green beans, cauliflower, zucchini

2. Involve the whole family

   Ask your kids to chip in and choose a meal each, or ask them to think about what groceries you might need, or what ingredients go in certain dishes. Ask older children to help write the shopping list, or to add groceries to your online shopping cart.

3. Cook a Meal Together

   Make meal times a family affair. Turn off the TV, have a conversation about your day, debrief, relax, and make delicious and nutritious food together

4. Enjoy meat free meals

   Try including at least one or two meat free meals in your meal plan per week. There are many ready made meat free alternatives available including vegetarian sausages, tempeh, quorn mince, haloumi, lentil burgers and more.

5. Try going 100% plant based for one meal per week

   Vegan meals don’t need to be unsatisfying, try cooking with animal product alternatives such as coconut cream, mushrooms, chick peas, quinoa and more. There are plenty of vegan inspired recipes available, try one tonight.

6. Cut out the sugar

   Sugar is hidden in many sauces and ready to heat products. With a small amount of planning each week, you can create your meals from scratch and control the amount of sugar in your diet. Sugar is an empty source of kilojoules, try swapping dates for chocolate, or making your own bliss balls with cacao and dates.

7. Reduce harmful fats in your diet

   Planning your meals and grocery shopping reduces the temptation to eat out or order takeaway foods that are high in saturated fats. Reducing your intake of harmful saturated fats and trans fats, and then swapping them with healthier fats like almonds and avocado, is associated with better health outcomes.

8. Plan your water and beverage intake

   Part of meal planning includes your drinks. Be mindful of daily alcohol consumption and mark off alcohol free days on your weekly meal planner to help keep you on track. Water is the healthiest drink option, try to keep juice and fizzy drinks to a minimum or as a special treat only.

9. Australian Guide To Healthy Eating

   If in doubt, refer to the Australian Government website, which has an up-to-date guide on the best and most current advice for healthy eating and be inspired for your own meal plans and family meal planning.

10. Don’t buy junk food

    The temptation of having the food in your house is too great. Simply don’t buy the food in the first place. Out of sight, out of mind.

11. Plan your meals once a week

    Set aside one hour each week for planning your meals and organising your vegetable and grocery shopping. Only order what you need for the week. This helps minimise food wastage and helps keep your health goals on track while saving you money.