Getting into the routine of planning meals and cooking ahead of time can be a struggle for a lot of people. Many individuals are habitual eaters and cook similar dishes… that is until they burn out and get tired of those foods. Even people who are quite adventurous eaters can fall into a meal pattern of eating the same foods week after week. Eating the same foods can become monotonous and take the fun out of meal times.
Below is a list of foods from each food group.
Try to build a meal plan picking one new food from each food group.
Proteins
eggs
fish (salmon, tuna, cod, tilapia, white bass, crappie)
shellfish
chicken
turkey
lean beef
bison
lean pork
venison
greek yogurt
tempeh
cottage cheese
beans and lentils
Carbohydrates
oats
buckwheat
quinoa
whole grain rice
farro
millet
sorghum
potatoes/sweet potatoes
fruit
corn
barley
Vegetables
beets
rhubarb
tomatoes
cabbage
peppers
radishes
asparagus
cauliflower
carrots
eggplant
kale
green beans
celery
broccoli
lettuce
cucumbers
spinach
peas
brussel sprouts
arugula
garlic
squash
pumpkin
beets
Oils and aromatics (used to saute or simmer)
garlic
onions
shallots
olive oil
avocado oil
broth
salad dressing
pesto
Some people even make meal planning into a game using a spinner to make things really interesting. Make a spinner and write the foods you have in your pantry from the lists above (or you can roll dice and number your ingredients).
Pick one-two ingredients from each list above and create a unique meal combination that everyone is sure to enjoy!
Example: Salmon sautéed in garlic and olive oil with squash and sliced strawberries. I bet you might not have tried that combo before!
One Bite Nutrition is here to help you make meals fun again. For more tips and tricks, follow us on social media or reach out for 1-1 support by booking a session with one of our Registered Dietitians.
