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How To Create a 5-Minute Healthy Meal Plan

Meal planning may be one of the most useful but dreaded tools when it comes to living a healthy lifestyle.  With so many moving parts, nailing down a plan that we can stick to and that the entire family supports can seem quite complicated.  But, it doesn’t have to be.  

If you have 5 minutes each week, you can create a healthy, practical meal plan!  Today I want to show you how to create a 5-minute meal plan to save your sanity and feed your family well!

A goal without a plan is just a wish. ― Antoine de Saint-Exupéry

A meal plan is actually just that- a plan or written record of what we will eat.  Pretty simple.  What makes it complicated and overwhelming is creating one that actually works while considering food preferences of multiple people and diverse, hectic schedules.  For many, making it ‘healthy’ and balanced just makes it all the more overwhelming.  

That is why so many turn to diet and health books- tools that will do the planning for them.  It tells them what to eat so that they don’t have to think about it.

These ‘static’ meal plans from books and programs often work for a period of time, but they don’t teach us how to create a meal plan that works for our family every week.  Sometimes we need someone to do it for us.  But eventually, most of us won’t be able to follow it to a tee and it will only add more stress trying to keep up.  This feeds that diet mentally- never doing it well enough, conforming to a structured plan, shaming ourselves…

YOU can create a meal plan every week that actually works for your family in 5 minutes flat… and is healthy!  In fact, as I write about in this article, Easy Meal Plan Strategies for the Busy Family, the simple act of meal planning may actually make you and your family healthier! It can…

But your 5-minute meal plan may do even more than that- like help you take more control of your food budget!  Would you believe that the average family of 4 wastes $1500 of food per year!  Just tossed in the trash!  YIKES!!  

Vacation, anyone?!!  College fund?!  Meal planning could be your money-saving solution!

Do you still feel a little overwhelmed by the thought of meal planning?  Remember that,

Done is better than perfect. –Sheryl Sandberg

Let’s get started…

5-Minute Healthy Meal Plan Blueprint

(PRINT BLUEPRINT HERE)

Minute 1: Evaluate Your Week

Pull out your calendar out and view the events each day for the next week.   Ask yourself these questions:

  • What evening events might interfere with meal prep, cooking and family dinners?  
  • Are we going to eat out any night and if so, which one(s)?  
  • Do I need to plan for guests?
  • Will any family members be absent from dinner this week?
  • What nights are we too busy to cook?  Do I want to re-heat a meal on this night?
  • Are we going out of town?  
  • Will my kids or spouse be helping with meal prep any day this week?

Once you evaluated assessed your personal and family events and considered how they will affect the meal plan this week, you are ready to move to the next step…

 

Minute 2: Inventory Your Pantry & Fridge

  • What perishable foods do you want to use up to avoid food waste?
  • What foods do you have in excess that you want to incorporate into a meal?
  • Can you create any meals from the ingredients you already have?
  • Are there any staples that are running low or out?

 

Minute 3 & 4: Choose Recipes for the Week & Record

Think about meals and recipes that follow (or can be adapted to follow) the plate method concept:

  • ¼ plate high quality protein
  • ¼ plate complex carbs (beans, whole grains, potatoes, sweet potatoes)
  • ½ plate non-starchy veggies

Want to plan grilled cheese night?  Add a bowl of vegetable soup.

Want to plan spaghetti?  Toss in some spinach or broccoli, add a salad, make zucchini noodles or use spaghetti squash.

Want to make tacos?  Make taco salads to beef up the veggies you are eating.

Any meal can be tweaked to follow the Plate Method concept!  Choose meals your family enjoys. Remember that as the parent, you offer the healthy meal and your family decides what parts they will eat and how much.  But, by tweaking some of your family favorites (like these!!), you are more likely to get some ‘buy-in’ from your kids AND you are making it easier on yourself by choosing meals you already know how to make!

Here is a blueprint you can follow as an example:

1 soup/chili/stew

1 slow cooker meal

1 fish/seafood recipe

1 meatless meal

1 dinner out

1 leftovers night

1 new recipe

**Of course, you decide!  If you want 2 or 3 leftovers nights, then do it!  No one is stopping you!  Choose the format that fits your family and your schedule!

 

Minute 5: Post A Copy of Meal Plan in the Kitchen

Ensure that everyone knows what is on the menu by posting the meal plan in a visible spot.  Post on a bulletin board, chalkboard or on the refrigerator.  When someone asks, “What’s for dinner?” direct them to the written meal plan.  Get everyone on board with this planning method by referencing it and directing their attention to it.  If they have a request for a different meal, ask them to write it below the plan and you can consider it for next week!

DONE!

Your meal plan is set and ready-to-go!  Remember to make your meal plan flexible enough for unexpected events.  Life happens and that’s okay!  Having a “plan B” is helpful so that when you can’t stick to your initial plan, you can keep the stress to a minimum.

Success doesn’t just happen.  It is planned for. — Anonymous

Happy planning!

PRINT THIS EASY MEAL PLANNING GUIDE HERE

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Recipes
Slow Cooker Thai Chicken With Almond Butter Sauce

Let go of the take-out menu and embrace this yummy Slow Cooker Thai Chicken with Almond Butter Sauce.  If you have been craving some Asian-inspired cuisine- here it is!  It might sound a little fancy, but this recipe can be put together in a matter of minutes.  The nutty almond butter sauce is perfectly savory with a hint of sweet and spice!

This recipe is perfect for any family with peanut allergies (like us!).  However, peanut butter or even sunflower seed butter could be used instead.  Although I think the almond butter is quite divine!  Food allergies can often feel quite restricting because they affect the meals of the entire family.  But a little creativity and a few modifications can make almost any type of cuisine a viable option.

Slow Cooker Thai Chicken with Almond Butter Sauce was created one night before heading off to bed.  Bored with some of the same old meals, I began thinking about flavors I wanted to enjoy.  Mind wandering staring into the pantry, I decided to tackle a non-peanut version of Thai chicken.  My kitchen mission is to make every meal, a) family friendly, and b) easy to make.  This recipe is both!  A few other easy family favorites that embody the definition of simple are 6 Ingredient Honey Soy Slow Cooker Chicken, Lemon Herb Chicken, and Tex-Mex Slow Cooker Chicken & Black Beans.

As a lover of food, flavors, and textures, I love to present a wide variety of flavors on the dinner table.  Kids and adults alike can enjoy all types of flavors and cuisine!  This recipe does have a little bit of spice, from the sriracha, which my 2 1/2-year-old really likes.  But, it is easy to reduce or eliminate this ingredient altogether depending on the preferences of your family.

Real food, nourishing family dinners is an achievable goal when you have a few time-saving tools working for you, like a slow cooker.  Serve the Thai Chicken with Almond Butter Sauce with quick-cooking quinoa or brown rice (try out the pre-cooked brown rice in the freezer section).  To lower the carbohydrate, serve over zucchini noodles OR cauliflower rice.  Any way you want to serve it, make sure you drizzle that yummy, nutty sauce all over!

Slow Cooker Thai Chicken with Almond Butter Sauce

Jennifer Hunt, RDN, LD
Print Recipe
Servings 6

Ingredients
  

  • 2 lbs boneless skinless chicken breasts
  • 1 cup low sodium chicken broth
  • 2 tsp sriracha chili sauce
  • ¼ cup creamy almond butter or peanut butter
  • ¼ cup low sodium soy sauce or tamari
  • 2 tbsp honey
  • 3 cloves garlic minced
  • ½ tbsp sesame oil
  • 1 tsp ground ginger
  • ¼ tsp ground black pepper

OPTIONAL TOPPINGS

  • Basil chopped
  • Slivered or sliced almonds or peanuts

Instructions
 

  • Place chicken breasts in the slow cooker (cut in half if desired). In a small pot, combine all other ingredients on medium heat and allow to warm through until the almond butter combines with the rest of the ingredients. Pour sauce over chicken and turn slow cooker to low. 
  • Cook for 6-8 hours. Shred chicken at end of cooking, if desired.

Notes

  • The sauce can also be made by microwaving all ingredients in a medium glass bowl for 15-30 seconds or until almond butter melts and incorporates thoroughly.
  • This recipe has a bit of spice which makes it taste amazing!  You can reduce the spice by using less sriracha and/or black pepper.
Lower Sodium Options
The sodium comes from the soy sauce, chicken broth, sriracha and possibly nut butter, depending on the brand you use.  To lower total sodium, use No Added Salt Chicken Broth (like Kitchen Basics brand) and choose a nut butter with no added salt (like Trader Joe’s No Salt Almond Butter).
Serving Ideas
  • Over zucchini noodles
  • With stir-fried vegetables like broccoli, edamame, pea pods, carrots, bell peppers and/or onions
  • Atop brown rice, quinoa or other whole grain
  • Over whole grain noodles
Nutrition Per Serving
Calories 273; Total Fat 9g; Saturated Fat 1g; Cholesterol 88mg; Sodium 628mg; Potassium 399mg; Carbohydrate 10g; Fiber 1g; Sugar 7g; Protein 38g

 

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Health
7 Staple Groceries I ALWAYS Keep in Stock & How To Use Them

A couple of years ago I led a monthly grocery store tour for patients.  We would spend almost 2 hours walking through the grocery store talking about food, nutrition labels, how to use ingredients, better options and every other question you can imagine!  One of the most common questions I received was “What do you buy?”  Patient’s wanted to know what I placed in my cart and how I filled my pantry and fridge.

Today, I wanted to share 7 items I always purchase and have stocked in our kitchen.  These are ingredients I grab routinely to include in meals, substitute for a missing ingredient, or simply enjoy eating as is.

You probably have a lot of these items in your kitchen already.  I hope to inspire a few different ways you can use them as you include these nourishing foods into your meal plan.  

Plain Greek Yogurt

We generally buy plain greek yogurt for our home- whole milk for my daughters and low fat for myself and husband.  Greek yogurt is a great source of protein, calcium, vitamin D and potassium along with probiotics.  We go through A LOT of yogurt each week because all 4 of us LOVE IT!

One of the most common complaints I have heard about plain greek yogurt is that it is too tart. I agree that greek yogurt has a certain tartness and astringency. However, fat in yogurt reduces the tang and improves the creamy rich mouthfeel so consider buying low-fat or full fat. Brands also vary in taste and flavor. My absolute favorite brand is FAGE. If you have been weary to give plain greek yogurt a shot, shop around and try out some different brands to see which ones you like the best. You might be surprised!

How you can include greek yogurt in your meals:

easy overnight oats recipe

Oatmeal

Oatmeal is a whole grain that can do all kinds of culinary tricks in your kitchen!  It is so much more than a bowl of oatmeal (although that is yummy too!) and I dare you to find different ways to incorporate this flat, oval grain into your meals.

How you can include oats in your meals:

flourless blueberry muffins recipe

Edamame & Tempeh

My favorite kinds of whole soy are edamame beans and tempeh. Edamame are the actual immature soybean that comes in a green pod- buy them in the shell for snacking or already shelled for cooking.  Frozen is my favorite way to buy edamame- it is ready in a couple of minutes after boiling or microwaving.

Tempeh is produced when the edamame beans are fermented together in a cake or patty. Firmer than tofu, tempeh is known for having more ‘chew’ and texture.  When comparing protein, tempeh trumps tofu coming in at about double the protein in a 3.5 ounce serving.  This makes it a great meat substitute at a meal.   Find tempeh in the refrigerated section in the produce department in most grocery stores.  

Neither of my daughters (3 1/2 yrs and 1 yr) prefer poultry or meat, but both enjoy edamame and tempeh. It is one clever way I get protein in their meals.

How you can include edamame or tempeh in your meals:

  • Create a colorful and fast lunch with edamame, leftover quinoa, chopped bell pepper, feta (or avocado) and quick vinaigrette (one of my all-time favorite recipes)
  • Add edamame to a kale or garden salad for some vegetarian protein in place of poultry or meat
  • Toss edamame into your favorite vegetable soup to make it a complete meal with protein
  • Marinate tempeh pieces in a flavorful marinade and bake
  • Cut tempeh into cubes, toss with oil, spices and cornmeal; bake for ~15 minutes on 350 degrees for “Tempeh Croutons”
kale salad with grapes, walnuts and blue cheese

Beans

Full of protein, fiber, iron and potassium, beans are an undervalued food that contribute great benefits to our health and are so very easy to stock and use.  Most of the time, I buy canned beans but when I really plan well, I will grab a bag of dry beans.  

When buying canned, always check the sodium of the different brands as some are higher than others.  I have found several brands (sometimes the organic ones) that have less than 200mg sodium per serving- I try to choose these most often.

How you can include beans in your meals:

  • This Hearty Beef & Bean Pumpkin Chili is rich in flavor and includes several different kinds of beans all varying in texture
  • Tex-Mex Chicken & Black Beans is an easy slow cooker recipe that includes chicken, canned black beans, salsa and a few spices for a versatile dish that wins over young and old.
  • Add chickpeas or another variety of beans to a greek salad or garden salad to make it more substantial.
  • Black bean brownies are a nice ‘treat’ but made with some nourishing ingredients. We like this recipe from Dietitian Mary Ellen Phipps
easy BBQ chicken and black bean lettuce wraps
BBQ Chicken & Black Bean Lettuce Wraps

Salsa

Jarred salsa is one of my favorite condiments!  It is a healthy and fast way to add pizzazz to any type of tex mex dish and at only 10-15 calories per 2 tablespoons, you can add as much as you want!

Most salsa brands have a pretty simple ingredient list including tomatoes, peppers, onions, vinegar, salt, garlic and spices.  The sodium can be high in some brands.  There are 2 brands I buy that both have about 170mg sodium per serving, but some brands have as much as 250mg/serving.  Simply check the nutrition label when you are shopping for the best option.

How you can include salsa in your meals:

  • Top grilled chicken with salsa and avocado to add some flavor with flare
  • Make this easy Mexican Cauliflower Rice to go with your tex-mex meal or to make an easy ‘burrito bowl’
  • Create a lunch bowl with leftover roasted vegetables, whole grain, tempeh/shredded chicken and a bit of shredded cheese; warm through and then add salsa before serving.
  • Include in a soup like this one I love (I use chopped yellow bell pepper in place of the corn for extra veggies)
mexican cauliflower rice recipe
Mexican Cauliflower Rice

Nuts- Walnuts OR Almonds

Raw walnuts or almonds might seem a bit boring but there are so many ways you can incorporate them into your meals! Rich in healthy fats, everyone can benefit from eating nuts every single day.

Did you know that nuts contain fiber too?! One ounce of almonds contains 3.5 grams fiber and one ounce of walnuts contains 2 grams. Enjoy and handful!

How you can include nuts in your meals:

  • Top your favorite bowl of oatmeal or overnight oats recipe with chopped/sliced nuts for some added crunch
  • Blend in a food processor to become your crumb coating for baked chicken breast
  • Roughly chop along with some of your favorite herbs as a topping for fish
  • Sprinkle on top of salads for crunch like this kale salad
  • Add a small handful to your breakfast of yogurt and berries for some healthy fats and nutty texture
maple roasted sweet potatoes with pecans
Maple Roasted Sweet Potatoes with Pecans

Dark Chocolate

Yes, this is a staple in our home.  We are never without.  I limit my quantity, but I do enjoy a little bit each day.  While my husband loves to include dark chocolate bits in muffins and pancakes, I prefer to eat dark chocolate in its purest form- as is!

Find out if you are buying the best quality and nutrient dense chocolate by testing your IQ here.

 TRUTH: The mind of the intelligent and discerning seeks knowledge and eagerly inquires after it.  —Proverbs

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Faith Life
My New Year’s Challenge

Photo by NordWood Themes on Unsplash

Resolutions may be a thing of the past.  In our current culture, anti-resolution talk is everywhere.  We are dissuaded from making these unrealistic proclamations that less than 5 % of individuals actually achieve.  Ironically, productivity experts, health gurus, organization masters, finance coaches and other wizards are all busy promoting their stellar programs to help you overcome your biggest obstacles and become your best self.  

It’s kind of comical…Really, we have just modified the language.  Instead of setting resolutions, we write out goals, intentions, behavior changes, etc.  There may be a slight difference between definitions but the general idea remains the same- we determine an area that needs to change or improve and then seek out a way to do so.

The beginning of the year is the perfect time to self-assess, think, plan, pray and determine where you want to go, how you want to grow and who you want to become.

There is truth in that if we don’t plan, we might get stuck where we are.  “Failing to plan is planning to fail.”  Right?  Setting a plan is advantageous and good!  But it’s so easy to get caught up in the doing, isn’t it– trying to elevate ourselves to greatness?

Looking inward causes us to ask a hard, prying question: What is the motivation for my resolutions, my goals, my desire to become my best self?

Sometimes we have no self-love for our bodies, our temples, and believe changing them will cause us to like ourselves more.  Sadly, we have been brainwashed to believe that beauty is a size.  

Others of us believe that becoming a better person will make us more valuable, liked and accepted.  

Sometimes goals are rooted in fear- when inaction could create dire circumstances.

What is motivating your goals this year?

As I personally created and reviewed my SMART goals for the New Year a few days ago, I began asking myself why- Why did I want to tackle these goals?  Why was that accomplishment so important to me?  Why would I feel like a failure if a year went by without making headway in this area?  

And then, this question came to me, “Would you be any less loved if you didn’t achieve a single one?”  I guess the response to that question really depends on where you are looking for love.  

As you create your action plan for 2018, I dare you to look deeper.  I challenge you to identify your WHY.  Is it rooted in love OR fear and insecurity?  

Could you end this year knowing that you had accomplished ZERO goals but still feel 100% confident in your invaluable worth?  Could you accept that God delights in being with you, not doing with you?

YOU are His treasure, not your accomplishments. You don’t have to change yourself this year.  You can stay exactly as you are, and you will be cherished, adored and loved beyond measure.  

You don’t need to accept the lie that self-improvement is the way to win value.  No resolution can help you earn what you already have- love that knows no limits.

While the experts can help you achieve goals you never thought possible, no accomplishment can satisfy the deep longings of your heart.

Today you are accepted.  Tomorrow, when you get off course, you are loved. When you forget your royal identity, you are known.  When you feel utter failure, you are celebrated.

Nothing can separate you from the love of God.  Nothing.

Go grab your written 2018 SMART goals and ask yourself ‘Why is this important to me?’  Get rid of the “doing” mentality and decide to be this year.  Head into 2018 confident that YOU are the sweetest treasure your Heavenly Father has ever known.

TRUTH: I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. –Psalm 139:14, NIV

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Recipes
Top 10 Most Popular Healthy Inspiration Recipes of 2017

This year has been packed with yummy eats!  Sweet, savory, spicy- ALL foods deserve a place at the table!  Healthy Inspiration has become a place you can come for easy-to-make, family-friendly recipes that are full of flavor! Instead of aiming to create “healthy” recipes, my approach is to take nourishing, colorful ingredients and prepare them in a way that makes your mouth water!

Now that our family has grown from 3 to 4, I am even more keenly aware of the importance of easy-to-follow recipes that don’t take a lot of effort or prep time.  In order to have a healthy body (and family!), you don’t have to make glamorous food that is ready for a photo shoot.  But you do need an arsenal of recipes that you can toss together that don’t stress you out!  That is one of the ways Healthy Inspiration can inspire you in the kitchen… All of my recipes are easy-to-follow, approachable, simple, healthful and most importantly, yummy recipes that you can’t wait to make!

These are the Top 10 Most Popular Healthy Inspiration Recipes of 2017!  Go grab a fork because you are going to want to dig in!

Counting down to the #1 most popular recipe…

 

10. Maple Dijon Salmon

No time?!  No problem!  This simple Maple Dijon Salmon takes less than 10 minutes from start to finish!  Broiling is the trick!  Flavorful food need not take a long time!  When your stomach is growling, this recipe will save the day.

 

09. Creamy Butternut Carrot Ginger Soup

This sweet and savory Butternut Carrot Ginger Soup has undertones of ginger and coconut that create a symphony on your taste buds. It’s the perfect way to warm up on a cool evening or rainy day.

 

08. Tangy Tuna Salad

Tuna is an excellent source of healthy omega-3 fats.  Get a nice size dose in this mayo-free Tangy Tuna Salad.  In a matter of minutes, this recipe can be whipped up for a light and fresh lunch or even a snack.  Don’t forget to eat 2 servings of fatty fish per week!  Make this recipe 1 of them!

 

07. Roasted Spaghetti Squash

Roasted Spaghetti Squash might sound like a good idea, that is until you realize you don’t have a full hour to let it cook in the oven.  My easy recipe cuts the cooking time in half with a super simple trick!  Anyone trying to get more veggies into some pasta heavy meals will love this easy recipe.

 

06. Easy Lemon Herb Chicken

After trying dozens of lemon chicken recipes that just didn’t live up to their names, I decided to create one myself that was perfectly balanced with lemon flavor and savory herbs.  This is the perfect weeknight meal with some frozen brown rice and sauteed veggies.  Simplify your life with some yummy go-to slow cooker recipes, like this Easy Lemon Herb Chicken.

 

05. Maple Roasted Sweet Potatoes with Pecans

Sweet potatoes don’t need marshmallows or a heaping scoop of brown sugar to highlight their robust sweetness- just a few quality ingredients and spices!  My family adores sweet potatoes but to prevent boredom, I like to create simple but slightly different recipes to keep mealtime interesting and delicious.  These Maple Roasted Sweet Potatoes with Pecans is our current favorite.  Leave the potato peeler in the drawer because this easy recipe is as simple as it is sweet!

 

04. Quinoa Edamame Salad with Citrus Vinaigrette

Quinoa Edamame Salad with Citrus Vinaigrette is one of my all-time favorite Healthy Inspiration recipes!  It is loaded with flavor- citrus, fresh herbs, salty, creamy feta… a winner any time of the year!  I love to make this on the weekend for a super easy lunch during the week.  Add on top of fresh spinach for a lovely salad packed with nutrients!

 

03. Carrot Cake Snack Balls

These Carrot Cake Snack Balls taste like quite the decadent treat, but are filled with good for you ingredients including carrots, walnuts, and oats!  If you are craving a sweet treat, this is just the recipe!  They freeze well so you can make extra and toss 1 or 2 in your lunch box each day.

 

02. Super Simple No-Guilt Blueberry Syrup

Hardly a recipe, you will be amazed at how simple it is to create a syrup or jelly spread from just ripe, sweet blueberries and a bit of water!  Stir into yogurt, spread on toast, drizzle over pancakes,… the ideas are endless!  Anyone trying to reduce added sugars but still craving a little sweet will adore this No-Guilt Super Simple Blueberry Syrup!

 

01. Honey Soy Slow Cooker Chicken

Honey Soy Slow Cooker Chicken is quite the crowd pleaser!  It’s also easy to double the recipe if you are having guests OR if you want to freeze leftovers for another night.  Savory, salty, with a bit of sweet, this recipe hits all the flavor notes with only a few pantry ingredients.  This is our family’s ‘go-to’ recipe when I don’t know what to make or don’t have time to cook that evening.

 

Honorable Mention: Mexican Lasagna

This is my husband’s favorite meal!  He requests it often.  That is quite the compliment from my husband, the ‘selective eater.’  It makes enough for leftovers which are just as tasty the second time around.  If your family adores tex-mex, add this Lightened-Up Mexican Lasagna to your arsenal.  You won’t be disappointed!

 

What are your favorite Healthy Inspiration recipes?!  Did they make the top 10?  Give me a shout out and let me know.  Then share it with a friend!

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Life
Merry Christmas!!

Wishing you a joyous holiday season with the people you cherish most!

Love,

Jennifer, Stephen, McKaela & Madelyn Hunt

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