Healthwatch by Shyft

Looking to loose weight the right way?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Healthy Meal Planning: A Guide to Nourishing Your Body for the Week

Healthy Meal Planning: A Guide to Nourishing Your Body for the Week
Content
Content

Planning healthy meals for the week can seem daunting at first, but with a little bit of effort and organization, it can become a seamless and enjoyable process. By preparing meals in advance, you can ensure that you’re eating a balanced diet, save money on eating out, and reduce food waste. In this blog, we’ll discuss some practical tips on how to plan healthy meals for the week, keeping an Indian perspective in mind.

Step 1: Create a Meal Plan

The first step to planning healthy meals is to create a meal plan for the week. Take into account your dietary preferences, budget, and the number of people you’re cooking for. Plan meals that are balanced, consisting of a mix of proteins, whole grains, vegetables, and fruits.

You can choose to plan your meals for the week on a Sunday or any other day of the week that works for you. Plan for breakfast, lunch, dinner, and snacks, and ensure that you have a variety of foods in your plan. Consider using seasonal vegetables and fruits that are locally available as they tend to be more nutritious and cost-effective.

Step 2: Make a Grocery List

Once you have your meal plan in place, it’s time to make a grocery list. Look at the ingredients required for each meal and make a list of what you need to buy. This way, you won’t end up buying things you don’t need, and you’ll save time and money at the grocery store.

When making your grocery list, try to stick to whole, unprocessed foods as much as possible. Avoid packaged and processed foods that are high in sugar, salt, and unhealthy fats. Buying in bulk can also be a cost-effective way to stock up on pantry staples like whole grains, lentils, and spices.

Step 3: Meal Prep

Meal prep is a game-changer when it comes to healthy eating. Spending a few hours prepping your meals for the week can save you a lot of time and effort during the week, and it can ensure that you’re eating healthy meals every day.

Start by chopping vegetables, cooking whole grains and lentils, and marinating meats or tofu. This will help you assemble meals quickly during the week. Store your prepped ingredients in airtight containers in the refrigerator or freezer, depending on how soon you plan to use them.

Leftovers are a lifesaver when it comes to meal planning. Rather than throwing away excess food, try to repurpose it into a new meal. For example, you can use leftover cooked vegetables to make a soup or a stir-fry or turn leftover dal into a dip or a sandwich filling.

You can also plan for leftovers when making your meal plan. Cook a larger batch of a meal, such as a vegetable curry or a lentil soup, and enjoy it for lunch the next day.

Step 4: Get Creative with Leftovers

Leftovers are a lifesaver when it comes to meal planning. Rather than throwing away excess food, try to repurpose it into a new meal. For example, you can use leftover cooked vegetables to make a soup or a stir-fry or turn leftover dal into a dip or a sandwich filling.

You can also plan for leftovers when making your meal plan. Cook a larger batch of a meal, such as a vegetable curry or a lentil soup, and enjoy it for lunch the next day.

Step 5: Use Healthy Cooking Methods

How you cook your food can make a big difference in its nutritional value. Avoid deep-frying and opt for healthier cooking methods such as roasting, baking, grilling, or sautéing. These methods retain the nutrients in your food and require less oil, making your meals healthier and lower in calories.

Step 6: Don’t Forget About Snacks

Snacks can be a healthy addition to your meal plan, provided they’re nutritious and balanced. Opt for snacks that are high in protein and fibre, such as nuts, seeds, roasted chickpeas, and fresh fruits.

You can also prepare snacks in advance, such as homemade energy bars or granola, and store them in airtight containers for a quick and easy snack on the go.

Takeaway

Planning healthy meals for the week may seem like a lot of work, but it’s a habit that can help you eat well, save money, and reduce food waste. By following the steps we discussed above, you can plan nutritious meals for the week, ensuring that you’re getting all the nutrients you need. Remember to focus on whole, unprocessed foods, and use healthy cooking methods to retain the nutrients in your food.

Don’t be afraid to get creative with your meal planning, and try out new recipes and ingredients. Planning meals for the week can be an enjoyable experience, and you may even discover new favourite meals in the process.

Incorporating healthy habits like meal planning and preparation into your routine can have a positive impact on your overall health and well-being. So, take the first step and start planning your meals for the week today!


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

The Fast Lane to Health Risks: The Dangers of Processed Foods and Fast Food

Most read

The Fast Lane to Health Risks: The Dangers of Processed Foods and Fast Food

Most read

Decoding Food Labels: A Guide to Healthy Eating

Food labels provide important information about the nutritional value of the food we eat. They help us make informed decisions about our food choices, which is essential for maintaining a healthy lifestyle. However, with so much information on food labels, it can be overwhelming to understand what it all means. In this blog, we will break down the components of a food label and provide you with some tips for reading them. Serving Size The serving size is the first… Read more

Featured

Decoding Food Labels: A Guide to Healthy Eating

Decoding Food Labels: A Guide to Healthy Eating

Food labels provide important information about the nutritional value of the food we eat. They help us make informed decisions about our food choices, which is essential for maintaining a healthy lifestyle. However, with so much information on food labels, it can be overwhelming to understand what it all means. In this blog, we will break down the components of a food label and provide you with some tips for reading them. Serving Size The serving size is the first…

book

3 minutes

|

calendar

25 May 2023

Featured

Plant-Power Your Life: The Benefits of a Plant-Based Diet

Eating a plant-based diet has been gaining popularity in recent years as more people become aware of the benefits of this type of diet. A plant-based diet is a diet that emphasizes whole, unprocessed plant foods such as fruits, vegetables, legumes, grains, nuts, and seeds while minimizing or excluding animal products such as meat, dairy, and eggs. There are many reasons why people choose to adopt a plant-based diet, including ethical, environmental, and health reasons. In this blog post, we… Read more

Plant-Power Your Life: The Benefits of a Plant-Based Diet

Plant-Power Your Life: The Benefits of a Plant-Based Diet

Eating a plant-based diet has been gaining popularity in recent years as more people become aware of the benefits of this type of diet. A plant-based diet is a diet that emphasizes whole, unprocessed plant foods such as fruits, vegetables, legumes, grains, nuts, and seeds while minimizing or excluding animal products such as meat, dairy, and eggs. There are many reasons why people choose to adopt a plant-based diet, including ethical, environmental, and health reasons. In this blog post, we…

book

4 minutes

|

calendar

05 Apr 2023

Should you be Drinking Olive Oil for Better Gut Health?

Olive oil is well-known for its health benefits, which include cholesterol control and regulating blood sugar. It’s undoubtedly one of the healthiest oils you can use in your kitchen. But can it help with gut issues? When used for cooking, baking, sautéing, or as a dressing in salads, yes!  But one TikTok video that suggests drinking olive oil as a miracle cure is becoming very popular. With 3.5 million views, the video has convinced Tiktokers to down olive oil and… Read more

Should you be Drinking Olive Oil for Better Gut Health?

Should you be Drinking Olive Oil for Better Gut Health?

Olive oil is well-known for its health benefits, which include cholesterol control and regulating blood sugar. It’s undoubtedly one of the healthiest oils you can use in your kitchen. But can it help with gut issues? When used for cooking, baking, sautéing, or as a dressing in salads, yes!  But one TikTok video that suggests drinking olive oil as a miracle cure is becoming very popular. With 3.5 million views, the video has convinced Tiktokers to down olive oil and…

book

2 minutes

|

calendar

27 Apr 2023

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Baked Feta Chickpeas

A simple, delicious & healthy meal - a fantastic appetizer or meal on its own.

11 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Cheese Soup

A creamy blend of cheese & vegetables perfect for a cold winter day!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Whole Wheat Waffles

Crisp, light and super easy-to-make waffles - no one will ever suspect they're made with 100% whole wheat flour!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Vegetable Frankie

Spiced vegetables wrapped in chappati - a satiating snack that can be relished even on the go!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Beetroot Chilla

A nutrient dense recipe with added benefits of beetroot & gram flour.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Spinach Khichdi

A wholesome dish made with lentils, rice and spinach

13 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Omlette Curry

An appetizing curry made with cut pieces of egg omelette

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple Ginger Chutney

Zesty peppery and sweet, with a pungent and spicy aroma

7 INGREDIENTS

|

30 MINS.

View all