Restock your Kitchen!
Now that you’ve outed the old, it’s time to bring in the new! Use the Foods To Enjoy list to restock and aim to keep it simple over the first few weeks by going with healthy choices that you already love. The same goes for your meal plan: omelets and scrambles for breakfast, salads with protein for lunch, meat and vegetables for dinner. I recommend choosing five or so meals that you can cycle through for the first few weeks to help keep stress to a minimum during your transition phase.
Here are some of my go-to meals:
- Breakfast: One-Pan Frittata. Turn on the broiler; in a cast iron or other oven safe pan, saute up your veggies of choice (and maybe some bacon or sausage) in some coconut oil, butter, or animal fat; while those are cooking, scramble your eggs; once the veggies are just about done, add the eggs and a sprinkle of herbs, spices, and cheese (if tolerated) and pop the whole thing under the broiler for a few minutes until the top starts to brown. Top it with your favorite condiments and dig in! I like avocado oil mayo (code 'achealthcoach' for 10% off) and hot sauce.
- Lunch: the BAS (Big Ass Salad). Quick, easy and delicious. I like to use a blend of chopped romaine and baby greens as a base. Keep it simple by just adding protein (tuna, salmon, sardines, or leftovers from last night's dinner) and your favorite dressing (code 'achealthcoach' for 10% off) or fancy it up with chopped veggies, nuts, cheese and berries!
- Lunch: last night's dinner! If time feels like a commodity, there is no reason not to cook double each night to ensure you'll have a quick lunch ready to go each day.
- Dinner: the Yum-Yum Food Pile. Pick a protein (I tend to go with chicken thighs, or any ground meat/poultry); pick your veggies (aim for a nice variety of colors -- onion, peppers, broccoli, mushrooms, squash, sweet potatoes, greens, etc.); saute in one of our healthy cooking fats and add your favorite seasonings. Boom. Done. One-pan, minimal clean-up.
- Dinner: Baked Chicken and Roasted Veggies. Season and bake some skin-on, bone-in chicken thighs, leg quarters, or a whole bird (spatchcocking significantly reduces cook time) along with your veggies of choice tossed in healthy fats and seasoning. This is also one of my favorite ways to meal prep for a few days at time!
The Food Spectrum list is one of my favorite resources for eating healthy on a budget, keep it close by for your first few shopping trips.
ALWAYS read the label when buy condiments, dressings, and other food products! While there are some great products out there, most tend to be full of unsavory ingredients -- refined veggies oils, preservatives, and excessive sugars. You'd be surprised how many companies use cheap ingredients and fillers.
To avoid some of these issues, I purchase most of these foods at Thrive Market -- great products from amazing brands at the best prices, check it out! Using my Thrive link gets you an extra 25% off of your first order, plus kicks me $25 to spend on Thrive -- it's a win-win!