I am a mom, healthy fitness dietitian and I have a passion for helping people achieve their healthiest goals. I have experience with all types of people from wellness, healthy families, weight management, athletic nutrition, and women’s health.
Meal planning & Winter Recipes
This week we Kick off the Meal Prep Course for Meal Planning @ Devine Nutrition.
Week 1 includes Meal planning basics, label reading and individual meal plans just for you!
Week 2 includes a grocery list, shopping tips and even an in person grocery tour!
Week 3 includes a cooking demo for hands on learning and easy, healthy, clean recipes.
Register here if you haven’t already: https://l.bttr.to/cwT5G
How to best Meal Plan is a challenge for each week but WELL WORTH IT! These are the most important tools you can practice each day. Remember PRACTICE MAKES PROGRESS!
- Start with a list : Notes section on your phone works great or Calendar for Meal plans (written or online).
- Know what day you are going to grocery shop.
- Plan a day to prep, chop and make a few recipes/meals for the week.
- Always make more, leftovers help and save you time!
- Buy some premade meals, protein shakes, protein bars and healthy frozen meals to keep you going. these are great back up and first choice meals!
To achieve long term weight loss; begin to establish appropriate lifestyle changes. Start to Menu Plan and incorporate the following behaviors into your daily life.
You will have to follow these behaviors each week to be successful YOU CAN DO IT!
Plan Ahead
● Set aside a specific place and time to pre-plan your daily/weekly meals
Eat According to a Schedule
● Pre-plan your meal and snack times
● Schedule your meals every 4-6 hours
Eat 3 Meals and 0-3 Snacks Daily. Eat Slowly and Savor Each Bite. Enjoy
● Do not skip meals
● Avoid eating between meal times and snack times.
✔ Take 30 - 45 minutes to eat a meal or snack then stop eating until next meal or snack time
Stay Hydrated
● Drink 64 -80 ounces water daily
● Begin to sip all beverages slowly
Eat Balanced Meals. For Every Meal Choose a Variety of Foods from each Food Group:
● Protein-Lean poultry, meat, fish, eggs, beans/lentils, soy products, low fat dairy
o Grill, Broil, Bake, Steam, Poach – Avoid fried, breaded, greasy
● Vegetables/Fruits (Fresh, frozen and limit sauces)
Happy Cooking, baking and RECIPE making this week!
Healthy eating works when you work with it & PLAN for it :)
Erin Utz RD
ErinUtz_RD
I am a mom, healthy fitness dietitian and I have a passion for helping people achieve their healthiest goals. I have experience with all types of people from wellness, healthy families, weight management, athletic nutrition, and women’s health.
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