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How to eat clean and healthy with meal planning


Let's break the common misconceptions when it comes to diet. Sometimes, people tend to skip their meals with the thought that they are going to maintain their diet. Now, you don't have to restrict yourself from eating delicious yet healthy meals. You don't even need to break your budget just to complete one nutritious meal.



List the Essential Nutrients you Need to Keep you Going for the Entire Week

The list you should make should consist of complete nutrients such as proteins, minerals, vitamins, and antioxidants. In this way, you can determine the right food you need to buy. Categorize the nutrients and write them on the calendar. Assume that one category is equivalent to one day.


Search for the Recipes that Contain the Nutrients on the List

Nowadays, it is effortless to look for a particular recipe to help you with your meal planning. Food blogs and cooking videos can help you look for the meal. They give endless ideas of what to cook on a rotational basis. They are useful especially if you don't have any dish in mind. Ensure you choose a recipe that contains the nutrients in the category.


Customize Your Recipes so you Can Still Use them in the Upcoming Weeks

You can also customize some of the ingredients, so the flavor of your food suits your taste. If you only eat selected foods, changing some of the ingredients in the recipe allows you to enjoy your meal. If you have kids at home, you can mix and match the elements you know they'll enjoy.

It is also helpful if there are foods you are restricted to eat if you have a health condition. If you are allergic to shrimp or crabs, consider other foods rich in omega-3 such as flaxseed oil and leafy green vegetables. In this way, you can still sustain the same nutrients needed by your body without risking your health.

If you find a meal easy to prepare, you can still make use of your list in the next days. You can just change some of its ingredients, so your family still find them exciting to eat.


Make a Shopping List from the Recipes on your List

Customizing the ingredients and making a shopping list both provide the same benefit. Doing both is helpful if some of the components are not available in the market. Make sure you have other options, so you will not run out of choices if the food is quite expensive or it is unavailable. Remember, you don't have to break your budget to meal plan.

To make a budget-friendly shopping list, check if the fruits and vegetables are in the season because they are typically cheaper compared to those that are not. Also, check if some of the ingredients are on sale.

Though organic fruits and vegetables are sometimes rare to find, never miss buying them if you have a chance. They're cleaner to eat since they are grown naturally without the use of pesticides.

Make sure you only buy enough foods based on the serving size of your recipes. Stored foods lose their nutrients if you keep them for a longer time.


Store Foods Properly.

Ensure that you store your groceries correctly to ensure the foods are still fresh whenever you need to cook and eat them. Proper storage is critical, especially for fruits and vegetables. Make sure you put them in a clean container before placing them in the fridge. Also, remember to keep your freezer at the right temperature so the foods in it will not lose their freshness, flavor, and nutrients.

Now that you have these tips, does your calendar have free time so you can make some healthy meals? Stick to your plan so you can enjoy the benefits of eating healthy.


Want help on how to plan for weekly healthy meals? Get a free meal plan now!

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