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Tag Archives: meal planning

Meal Planning Tips and Menu Ideas

Posted on March 24, 2020 by

Now, more than ever, it’s important to plan your meals and snacks.  If you’re working from home, the kitchen & pantry are just too close for comfort! Really, the last thing you want to get out of your time in quarantine is a larger waistline.

Take the time you’re saving by not commuting and plan your next week or 2 of meals and snacks.  It’s easier than you may think.  Use this handy template or create your own on a whiteboard – whatever works for you!  CFWLS Weekly Meal Planner

Where to start?

  1. Consider how much protein you need for your day.  What is your carbohydrate cap? These are the first 2 things you need to think about.
  2. Make a list of all of the proteins and vegetables in your freezer, refrigerator & pantry. These are things you won’t need to add to your grocery list and a good start for your menu plan.
  3. Find recipes that use the primary ingredients that you have on hand. A great place to start is our Blog page or our Pinterest page. Pick out 4 or 5 to try this week. Most of them are quick & easy and use ingredients that you have on hand or are easy to find. The nutritional information is included but you may need to adjust for serving size if you’re eating less than indicated.
  4. You will want to use the perishables first so look at the proteins & veggies you found in the frig. They will be the key additions to your meals and snacks the early part of your week. I find it easiest to start with dinner (or the main meal of the day) and work from there. Pencil in those meals and you’ve begun!
  5. Fill in the remaining main meals with recipes that contain the items that you found in your freezer and add any missing ingredients to your shopping list.
  6. Breakfasts don’t have to be complicated. Protein shakes, Greek yogurt, cottage cheese and the like can be quick and satisfying options. Stay away from any starchy items in your pantry as they tend to lead you toward a slippery slope when it comes to carbs later in the day. Pencil in your week with healthy options that you have and add any missing things to your list.
  7. I leave lunches until last because it’s a great place to use the leftovers from any previous meals. Figure out what you will have left over and slip it into your lunches for the week.  Keep in mind that the end of the week dinners may slip into next week’s plan.
  8. Snacks will be used to make up the rest of your protein target.  Keep in mind that many of these sources will also have carbohydrates so choose wisely.  Here’s our handy ‘Sack Lunch and Snack Ideas Trifold‘ handout for reference.
  9. Now, before you forget, order those missing items from your local grocery store.  Online shopping has made it easy but keep in mind that the wait time right now is longer than normal. You may need to plan on picking up your items (or having them delivered) will be 2 or 3 days out and some items may be out of stock. (plan for allowances) You can refer to our Low Carb Shopping List for more ideas to keep on hand for next week.

Additional resources:
Low Carb Substitutions for Cooking & Baking
Tips on Cooking and Low-Carb Eating
Baritastic Tips – A Great Tracking Tool!
CFWLS Monthly Menu Planner – for long range planning
Kids lunch and snack handout
Menu planner – 3 weeks – these are done for you but you can switch it up a bit!

Enjoy! This can truly be a fun and rewarding experience and is a great teaching tool for family members. Get the kids involved – they catch on quickly.

Reach out to me with any questions!

Meal Planning

Posted on August 31, 2015 by

we believeNothing beats a home-cooked meal. But think about it, how often do you take the time to plan and prepare a meal that meets all of your nutritional needs?

Planning and preparing your meals and snacks will take a little practice until it becomes routine. It is truly worth the effort and can save you time, money and frustration in the long run. Here are a few tips to make eating at home enjoyable and healthy.

¨ Plan your evening meals for the week before you make your grocery list.

¨ Check to see what you have on hand and add any necessary items to add to the list.

¨ Make your lunch and snack items part of the weekly plan and pick up anything to fill out that list.

¨ Prep things when you have extra time. Then you can just grab and add them to the dish when you need them.

¨ During the week, keep it simple! A protein, veggie and/or a salad. The steamer bags of vegetables and ready to eat salad mix make it even easier.

¨ When preparing your meals, use non-stick spray or just a teaspoon of oil to brown food in a skillet.

¨ Bake chicken and fish coated with crushed nuts or pork rinds to give it a crunchy exterior.

¨ Try a rub or marinade for your meat before grilling next time. They add flavor without the extra fat and sugars you find in sauces.

We have many delicious recipes on our website and membership site as well as a recipe book full of options using our products from the nutrition store. They have been created to help you meet your protein needs while keeping your carbohydrates under control.

Sit down and eat your meal without the distractions of TV, computers or reading material. Eat with awareness and make conversation with any company you keep. Enjoy life!

If it is important to you, you will find a way. If it isn’t, you will find an excuse.

Your health is important is important to us too. No excuses.


Menu Planning Strategies

Posted on April 30, 2014 by

Where Do I Start With Meal Planning

Posted on February 19, 2014 by