Using the Right Tools for Cooking and Planning Healthy Meals

There is a report that has been circulating around health and nutrition circles for years now. It's possible you have gotten wind of it. People that don't have an idea what they are speaking about say that eating healthy is just too high priced. That is not the situation. You can essentially spend less money and treat your body to more ideal nutrition, and save time accomplishing this, with tried and tested healthy meal planning strategies.

The following best methods save time and money by serving to help you plan, prep and store a number of meals at one time, and you supply your health a boost when you eat at home, instead of at a fast food chain or restaurant.

☐ The normal adult should get between 20% and 35% of his or her overall calories as healthy fats.

avocado               olive oil

☐ Every cell in your body relies on protein. About 20% to 35% of your daily caloric intake should be in the form of protein.

salmon fillet

☐ As much as 30% to 60% of your calories should come from complex carbohydrates. This doesn't mean junk food french fries and other simple carbs, but instead, vegetables, beans, fruits and plant foods.

fruits and vegetables              beans

☐ Using a day-to-day 2,000 cal diet plan as an illustration, the above macronutrient ratios mean eating 100 to 175 g of fat, 100 to 175 g of protein and 150 to 300 g of carbohydrates each day.

☐ Arranging a week's worth of meals and prepping them in advance can help you combat the urge to take pleasure in an unhealthy snack.

☐ On your last free day before you kick off your work week, write out your food shopping list. This really should take into account 3 main meals and 2 or 3 small snacks for each person in your home each day.

☐ Cook good sized quantities of meat, poultry, fruits and vegetables at one time. Store in single serving sizes for speedy service later.   This can be done in some of the new Instant Pot appliances that use pressure to cook fast.

☐ The following meal planning programs help you decide what you will be eating in the coming week.

- MealTime.
- MealBoard.
- BigOven.
- Yummly.
- Paprika.
- FoodPrint.
- Spoonacular.
- PepperPlate.

☐ Incorporate a "cheat" meal or two in the course of the week in your planning. Treating oneself just one or two times a week with a less than healthy meal is not likely going to damage your health substantially. Eventually, you may find that you don't even need the cheat meals anymore. Eating healthy can be very satisfying.

☐ Select grass-fed beef over grain-fed. You ought to also choose wild-caught fish over farm-raised.

☐ Omelets may be made in advance and frozen in individual serving amounts.

egg omelette

Instant Pot Don'ts. This video is critical to watch if you have a brand new Instant Pot and you want to find out how to use it safely and efficiently.

☐ It requires very little prep time to arrange a slow cooker with each of the ingredients of your absolute favorite soup. There are a lot of options to choose from today. There is the traditional slow cooker such as a Crock Pot and there are newer versions that cut the cooking time down considerably called Instant Pots that use pressure to speed up the cooking process.

instant pot

Each has its pluses and minuses.  For instance, some people say the Instant Pots don't produce as much flavor because of the shorter cooking time.  Others love the time savings. All of the different cookers will help you save time with meal prep, freeing you up for other ventures and obligations.

☐ Think of purchasing a juicer and a blender if you do not have one. These extremely versatile kitchen accessories help make healthy meal prep a breeze.

See our complete selection of kitchen appliances that can help you with your healthy meal planning and cooking activities.