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How to Follow Your Meal Plan When You are Busy

How to Follow Your Meal Plan When You are Busy

Seven Tips for Meal Planning in Eating Disorder Recovery Fail to plan is a plan to fail especially in terms of a meal plan. I have been talking to many clients this week about how following your meal plan is so much easier when you plan ahead. Of course, mentally it can be hard to fight your eating disorder and meet all of your exchanges, but logistically planning out your meals for the week can help you get one step closer to making it a reality. Particularly on weeks when you are busy, having a plan in place will help you prioritize your recovery. I want to note that your recovery is your top priority and should not be set aside for anything, however we do want to see you living your life and doing what you love whether a parent, working full time, a college student living outside the home, or a high school student with various after school commitments here are some tips for following your meal plan when you are busy. Talk to your loved ones. It can help to be on the same page with others in your household so you can plan accordingly to meet your meal plan and not be thrown for any surprises. Perhaps mom/dad or your loved one would be willing to plan out some meals together and therefore you can fill in the gaps to help you meet all your exchanges (dairy, fat, etc) if the meal prepared for you does not include it. Don’t be afraid to speak up and ask for help or suggest ideas as well depending on your recovery plan with the treatment team. Rely on one pot/one pan meals. These...
Meal Planning Not Perfection: Turkey Pot Pie, Pulled Chicken, Pita Pizza

Meal Planning Not Perfection: Turkey Pot Pie, Pulled Chicken, Pita Pizza

As I am sure you have heard, it is always best to go to food shopping with a full stomach, and a grocery list, another important tip I have learned is to make sure that you have a really easy ready to eat meal after you come home from shopping, after you have unloaded your groceries and prepped your fruits and vegetables.  Last weekend, I made pita pizzas as my easy meal to eat lunch before I started cooking ahead for the week.  Here is a recipe that I found after being inspired by our REBEL support group, although I used pita instead of English muffins. After eating pita pizzas, I found a new recipe for a healthier version of pulled pork using chicken, I thought it would be fun to cook a turkey pot pie using some leftover turkey that I had in my freezer. Here are the recipes to hopefully inspire you to try something new: Pulled Chicken Sandwiches  (from Cooking Light) Turkey Pot Pie (from the Food Network) If you need help with organization and inspiration for meals, contact a Registered Dietitian who can help you look at both the big picture and the tiny details that put together a well-balanced nutrition plan. To make an appointment with contact us at...
Meal Planning Not Perfection: Baked Chicken Fingers with Panko and Dijon

Meal Planning Not Perfection: Baked Chicken Fingers with Panko and Dijon

Too busy to cook dinner every night? Here’s how you can take 1 main ingredient and turn it into 5 new dinners for some variety during a busy week. You may even consider cooking the main ingredient in bulk and then using it different ways throughout the week. For example, once the chicken is cooked in advance it can easily be put into a quick meal the following day. 1) Chicken Top Chicken with sauce and cheese for a simple chicken parmesan served over pasta Stir fry chicken with rice, broccoli, and sauce of choice Chicken paninis with spinach, sundried tomato, and pesto Breaded and baked chicken strips with buffalo sauce served over salad with a side of sweet potato fries Combine chicken with noodles, veggies and stock for a simple chicken noodle soup served with crusty bread 2) Ground Beef or Turkey Combine with crushed tomatoes, beans, and spices for a quick take on chili Form into burgers served with oven roasted fries Top English muffin pizzas with spinach, cheese, sauce and the meat Form into meatballs with whole wheat pasta with basil and olive oil Make a meatloaf served with mashed potatoes and vegetables 3) Eggs Microwave a sweet potato and top with scrambled eggs, spinach and cheese Make a Savory omelet with goat cheese, spinach and onions served with hash browns or toast Egg salad sandwiches made with mayo and terragon Make breakfast for dinner and serve eggs with waffles or pancakes Make a quiche- some of my favorite mix-ins include feta, salmon, and dill 4) Black Beans Make baked nachos with black beans, cheese, avocado,...
Mushroom Spinach and Pecan Quiche

Mushroom Spinach and Pecan Quiche

I have another great quiche recipe for you! I have been going a little quiche overboard just because they are so versatile, easy and healthy. They can easily be made ahead of time and are a great way to use up what is left in your fridge and pack in a ton of nutrients. Some of my favorite quiche pairings include: broccoli, bacon and onion feta, tomatoes, and basil black beans, mozzarella, and spinach Here is one of my latest recipes inspired by this blog I found on pinterest. I thought the addition of nuts was a great idea…adding great texture and a serving of healthy fats. I made this quiche for my girlfriends who were staying with me last weekend and we all really enjoyed it! Crustless Quiche with Spinach, Mushrooms, and Pecans Ingredients: 1 cup egg whites 1 cup almond milk 1 10-12 oz bag of spinach 1 cup shredded mozzarella 1 package mushrooms 1/2 cup raw pecans Directions: Preheat oven to 375 and spray a 9″ pan with cooking spray Over medium heat, saute spinach and mushrooms until spinach is wilted Meanwhile, mix together the milk, egg whites, and cheese Pour vegetable mixture into the bottom of the pan Pour egg mixture over the vegetables before topping with the pecans Cover and cook for 30 minutes, then remove cover and finish in the oven for another 15...
Brussel Sprouts Salad

Brussel Sprouts Salad

Rarely do I blog about side dishes but this was just too good not to! I ordered a Brussels sprouts salad at the Hamilton a few weeks ago and have been wanting to recreate it ever since! I picked up shaved Brussels sprouts at Trader Joe’s to make it easier to come together and combined them with some shredded cheese and sunflower seeds. For the dressing I just mixed together fresh lemon juice, olive oil and sea salt and it was such a great flavor combination. The sprouts also hold up really well already dressed so it can easily be made in advance. I’m thinking of using this for a different type of lunch time salad, mixed with some protein/healthy fat such as avocado, tuna or hard boiled...

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