Meal Planning: Helping You Eat Well (Instant Download)

What is meal planning?

Meal planning is not just about deciding what to eat one week at a time. It’s sooo much more than that. It can help organize your life (saving you time) and it can cut down on the amount of money you need to splash out at the supermarket.

Win, win!

A meal plan breaks down what you are going to eat for the amount of time you plan for.

So, say for your family you want to eat three times a day for 7 days a week. You would therefore plan for 7 breakfasts, lunches and dinners with enough to go around everyone.

Benefits of meal planning

Here are just a few of the benefits of creating a meal plan:

  1. You can make sure you don’t have to be doing everything last minute in the kitchen, therefore saving you time.
  2. Everyone will know what they’ll be having for breakfast, lunch and dinner each day, which should hopefully lead to fewer squabbles, especially if you get everyone involved in picking some family favorite meals.
  3. By knowing what you’re going to shop for in advance you can better plan your budget as know what you’ll need to spend (or if you need to adapt your meal plan to spend less).
  4. You will have less food waste and you’ll be able to make sure you buy and use what you’ll actually need.

Create a basic meal plan

There aren’t many steps to make sure you can get your meal plan off the ground:

  1. First off need a meal plan template.
  2. Then, work out what’s going on with your week. Do you all need lunches or do the kids get free school meals? Will you be working late one night? Are you out at a friend’s one evening so don’t need to cook? Are you planning a day trip so need to have a different kind of picnic lunch prepared, or will you eat out?
  3. Once you know the comings and goings of who’ll be eating it’s then time to start making meal plans. For breakfast, you may have one, two or three different options; toast, cereal, oats, eggs etc. Lunches may work out quite similar from day to day, but meals for dinners usually have more variety.
  4. When you know what you’re having day to day, simply write a list of all the ingredients you’ll need to buy so you can cook to your plan. Make sure to cost it out as you go to make sure you stay within your budget.

That is simply all meal planning is!

Content By: Naomi Willis

GET YOUR PRINTABLE WEEKLY MEAL PLANNER HERE

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Ask For Coconut Sugar In Your Matcha Latte

Years ago an artist I knew did a painting series on C&H sugar, it’s history as a company and general sugar related health facts. That was when I decided to never have regular sugar in my home and to avoid it when I’m out as much as I can.

Aside from a few scoops of brown sugar here and there, we don’t have much of a sweet tooth in our home. When I came across coconut sugar for the first time, I have to admit, I was curious to see if it tasted more like brown sugar or Splenda.

I tried it for the first time with Navita Matcha Latte – and it’s really good… It has a taste that is similar to brown sugar with a hint of caramel.

Coconut Sugar Benefits:

  • (Cane) Sugar substitute
  • Richer in minerals like zinc, potassium, and magnesium than other sweeteners
  • Low glycemic index
  • Superfood

Remember: All sugar should be used sparingly

Shopping List:

Navita Matcha Latte – Sprouts
Nutiva Coconut Sugar – Herbally Grounded

Wooden Spoons – Amazon

Thank You For Stopping By!

– Kadesh Menes

Mega Antioxidant Mixed Berry & Chia Smoothie

What Are Antioxidants?

Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.

The fruits used to make this smoothie are rich in antioxidants.

What are chia seeds?

Chia seeds are smooth, shiny, grey-black seeds measuring around 2mm. Yep, they’re very tiny! Native to Central and Southern America, chia seeds go by the botanical name of Salvia hispanica.

Chia seeds benefits were known long before they gained modern-day ‘superfood’ status. It’s believed that they were one of the four basic foods of Central American civilizations, who often used them for medicinal purposes too.

The word ‘chia’ actually means ‘strength’ in Mayan (the language family of Central America and Mexico). This owes to the fact that Mayan and Aztec cultures prized chia seeds for their ability to provide strength and stamina. It is said that Aztec warriors swore by a spoon of chia seeds a day to boost their energy!

Chia Seeds Benefits:

– High In Essential Fatty Acids
– Omega 3
– Egg Substitute
– Boost Metabolism
– Gluten-Free

Ingredients List:

  • Triple Berry Medley: Blackberries, Blueberries & Raspberries
  • Frozen Blueberries
  • Pomegranate Juice
  • Chia Seeds
  • Water

Directions: Fill your personal smoothie maker, in this case we used the Ninja – Foodi® Smoothie Bowl Maker and Nutrient Extractor, with the amount of fruits to your liking. In our home we make smoothies daily and the amount of ingredients changes depending on our cravings. – Add chia seeds to smoothie once mixed. Enjoy!!

Frozen Triple Berry Medley: Blackberries, Blueberries & Raspberries
Frozen Blueberries
Pomegranate Juice
Chia Seeds
🙂
Ninja – Foodi® Smoothie Bowl Maker and Nutrient Extractor

Health is wealth! – The Menes Family Thanks You For Stopping By! See You Again Soon!

Regards,
Keynoe Menes


Read The Latest

Honey Mustard Salmon Recipe

Broiled salmon glazed with honey and mustard for a flavorful seafood dinner.

(Optional: Lindberg Wild Blend Rice.)

Original Recipe: https://www.bettycrocker.com/recipes/honey-mustard-glazed-salmon/e3c5d863-c1e6-4d59-8eba-2f9bd9aaf348

Dessert Before And After Dinner With Foody Flyz Catering Las Vegas

Photo by Dominika Roseclay on Pexels.com


What makes a GOOD lemon tart? It would have to be the texture and zesty lemon flavor for us!

Foody Flyz is an independent and family owned catering business located Las Vegas, Nevada. They have a menu that is delicious and fun. Regular dishes, meal plans, and savory kitchen surprises.

Lemon Tart By Foody Flyz

Craving a lemon tart and being disappointed with the ones from the bakeries visited, we knew just who to call and order from.

Previously, the first dessert ordered from Foody Flyz were two sweet potato pies. They were reminders of what good home cooked meals used to be. Cooking is an art yet hasn’t been seen as so by the most recent generations. So its nice to see tradition being kept alive.

Follow them on Instagram and Facebook.

You never know what they will come up with next!

Book them now Las Vegas and tell them Earthy Realist sent you.

Call: 725-300-2535

Thanks For Reading,
The Earthy Realist Team