12 Tips for Creating Healthy Meals

  1. Sunday Night Ritual: Integrate an hour on Sundays to plan and prepare meals. Get your family involved in a fun way to help you prepare the meals for the week. Give everyone (kids, husband or friend) an appropriate job. Try to make theme nights (Meatless Monday, Mexican, Italian, etc.)
  2. Focus on some protein options: Boil a half dozen eggs at a time and refrigerate. Hard-boiled eggs will last up to five days in the fridge and are a great compact snack. Order and freeze some fresh fish and vacuum pack) or store cans of tuna, salmon, sardines.
  3. Cook eight chicken breasts at a time: Grill, BBQ, bake or broil with your favorite seasonings. Great for slicing over salad, or even having half of one as a snack. Keep 2-3 in the fridge, and individually freeze the rest. Take out a frozen breast the night before.
  4. Chop up vegetables and store in individual containers: Chop up vegetables you like to eat raw. Add dips (hummus, guacamole) or nut butters in a small container for variety. Learn how to make fun meals in a jar to go or healthy grain bowls.
  5. Wash entire heads of lettuce and chop for salads: Wash entire heads of lettuce and chop for salads.
  6. Make your favourite soup and double the recipe: Store 2–3 servings in the fridge. Place the rest in individual containers and store in the freezer.
  7. Cook a large amount of vegetable for a stir-fry: Throw a bunch of vegetables into a wok and stir-fry with your favorite spices and herbs of choice. Store in the fridge in individual containers. Add a chicken breast, tofu, salmon or protein of choice. This way, dinner is almost ready without having to cook when you get home from work.
  8. Repurpose and use leftovers from the past meal or day before: (pureed soups, pasta, bowls, omelettes, wraps, chili)
  9. Portion out nuts/seeds and other healthy fats: Choose your favorite nuts/seeds in bulk or make homemade trail mix with chocolate chips and store. Portion out your daily servings and place in snack bags ready to go. Other healthy fats include avocado (can be frozen), nut butter, olives and avocado oil.
  10. Think Whole Foods and Nutrient Density
  11. Think Soup, Salad, Scramble, Stir Fry, Stew, Smoothies
  12. Think Air Fryer, Crockpot, Instant Pot, Blender, Spiralizer

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to www.marshafenwicknutrition.com

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