Healthy Eating Inspiration: How to Plan a Meal like a Nutritionist
“I would love it if you could just plan some meals for me.” “I wish you could just tell me what I should eat.” These are the types of things I have heard over the years from people who know I actually like nutrition, healthy eating, and creating meals. For those of you who don’t know me as well, I have a degree in Nutrition and love getting creative in the kitchen with basic ingredients. And although I am happy to give someone meal plans or a list of recipes, I thought it might also be helpful to walk you through how I build a nutritious meal for my family each evening. Plus, I’ll give you my weekly strategy for getting food on the table. Hint: It is not overly complicated and does not require specific grocery lists.
First things first: Protein.
I like to start with the protein when I’m planning a meal. This is the foundation. Protein keeps my family full. It gives my kids the nutrition they need for growth and provides all of us with the building blocks for cell repair, healthy muscles, etc. I should mention protein sources are not limited to meat; however, meat is the most effective way to get the proper amount of protein in your diet, which is why I gravitate towards it for family meals. Other protein sources like beans, lentils, and nuts are foods I like to incorporate into my lunches (the husband and kids don’t get excited about those foods, so serving them at supper would be a disappointment;).
Back to building a nutritious dinner. The meat normally takes the longest to prep or cook compared to the rest of the ingredients, so it’s best to have that planned first. I also use it as guide for what sides I will serve. For more on my favorite protein picks, check out this article. Pulling out meat for the next day’s meal to thaw in the fridge overnight is a great habit to practice and one that I recommend. Because no one likes trying to defrost meat an hour before dinner is supposed to be on the table.
I’ve gathered up some different ideas based on protein types. Use this is a launchpad for planning your own meals.
Ground beef - meatballs, tacos, meatloaf, enchiladas, spaghetti, casseroles, meat skillet, shepherd’s pie, burgers, chili
Chicken - breadcrumb chicken, whole roast chicken, pot pie, rice bowls, alfredo, homemade chicken strips or nuggets, tacos, enchiladas
Pork - chops, tenderloin
Sausage - manicotti, breakfast for dinner, hash, casserole, creamy gnocchi, lasagna
Eggs - quiche, breakfast casserole, frittata, carbonara pancetta, egg cups, omelets
Carbohydrates - the fun part of the meal.
Rolls are a family favorite.
You’ve got options here, but there’s a catch - choose one. That’s right, no pasta and bread combo. No doubling up on potatoes and rice or whatever other carb combination you dream about. Carbs are not bad and your body needs them BUT not in excess. Any easy way to avoid eating too much is to only offer one carb heavy side. Obviously, some veggies have carbs and if you’re making a casserole dish of some sort you may have some overlap. The point is to make sure you’re not carb-loading…unless a marathon is in your near future.
Ideas for carbs:
Bread - rolls, crusty sourdough loaf, biscuits, sourdough cheese flatbread, focaccia, French bread, garlic cheddar biscuits
Grits
Rice or quinoa - pair with cheese in a casserole, stir fry or fried rice
Pasta - macaroni and cheese, garlic butter noodles, stroganoff, pasta bake, alfredo
Couscous
Potatoes - mashed, hash browns, roasted, fries, hassleback, scalloped
Sweet potatoes - fries, roasted, casserole
Corn (a grain, not a veggie:) - casserole, corn bread, on the cob
Veggies for a balanced meal.
No need to complicate this one. I keep a few veggies stocked in my pantry year round and then supplement with what’s in the garden and/or what is seasonally available in my area. Vitamins, minerals, fiber - this is where it’s at. Unlike carbs, you can go wild in the veggie section and have multiple vegetables at one meal… which I know everyone will just go crazy over;)
I’ll let you in on a little secret. I roast A LOT of our veggie sides. And I don’t worry too much about the temperature. Whatever else I have baking in the oven, I just slide a sheet pan of chopped vegetables tossed in olive oil and salt right beside it and let it go. If the temperature is on the lower side, I’ll put the pan on a lower rack so it’s closer to the heat to get more of that crispy caramelization. Stir it around fifteen or twenty minutes and then just keep an eye on it to see when it’s cooked through and browned. My top veggies for roasting? Potatoes, sweet potatoes, butternut squash, broccoli, Brussel sprouts, carrots, bell peppers, asparagus. Easiest sides for sure.
For more vegetable inspiration…
The best salad ever…
Green beans - steamed, casserole, air fried
Broccoli - cheesy rice casserole, with pasta, in a hash
Spinach - salad, sauteed in butter with cream and cheese, cooked with egg
Tomatoes - pasta sauce, salsa, in a sandwich, on a salad
Avocado - guacamole, as a topping
Combo meals
Of course, life isn’t always straightforward. You’re not going always going to have perfectly proportioned food groups on every plate- or maybe ever. More likely, you make dishes that are a combination of protein, carbs, and vegetables, not multiple components. In keeping with that theme, here are some additional ideas for “combo” meals. Some of these I have already touched on pertaining to another food group.
My sheet pan quesadilla - crispy, delicious, and easy to make!
Quesadillas
Pasta
Calzones
Meat and cheese pockets
Rice bowls
Homemade pizza
Go forth and meal plan
And there you have it! Sometimes answering one more question - “the what’s for dinner?” question - can feel overwhelming, especially if you are trying to provide healthy, balanced meals in your home. I hope by breaking down the meal into smaller components and listing out some ideas can inspire you. Your family will thank you for it!
