meal planning

There are countless benefits of setting aside a couple of hours a week and meal planning. It gives you more time to focus on other important matters that you have to deal with throughout the day. Meal planning and preparing ensures that you have healthy and nutritious meals/snacks to reach for and you’re not settling for something quick, easy, and potentially super processed.

I have created a FREE template for you to download, print, and fill out each week. I hope this helps you create a meal planning/preparing routine, takes some stress off of you, and gives you more time for the important things in your life.

Check out my example here.

Download your template here and let me know if you have loved it and found it beneficial.

water

The general rule of thumb is to aim for 1.5-2L of water per day, but this isn't always the case with some people needing more and some people needing less. This is due to a number of factors that play a role in our water needs, some of these being exercise, the environment, age, pregnancy, and overall diet.

So why is it so important that we have an adequate intake of water each day? Here are some of the functions water has within the body:
- supports the health and integrity of cells within the body
- regulates body temperature
- aids digestion
- helps prevent constipation
- carries nutrients throughout the body
- helps the excretion of waste products
- lubricates and cushions joints
- maintains skin elasticity

Signs and symptoms of dehydration include:
- thirst
- fatigue
- loss of appetite
- weakness
- dry mouth
- nausea
- dark coloured urine
- impaired physical performance
- headache
- difficulty concentrating
- sleepiness
- irritability
- increased respiratory rate
- dizziness
- loss of balance
- delirium
- exhaustion

Tips to increase water intake:
- add fruit/veg/herbs to make it more appealing.
suggestions include:
* strawberries & mint
* orange & lemon
* lemon & cucumber
* basil, lemon, & strawberries
* strawberries & lime
* watermelon, kiwi-fruit, & lime
* mango & raspberries
- infuse a teabag to give the water some flavour
- always carry a water bottle with you
- mark your bottle with time goals
- set reminders on your phone
- put sticky notes around the house or on your work desk

simple additions

Do you find that you're hungry again 30 minutes after eating?
There are a variety of ways to make your meals and snacks more nutrient dense and substantial. Nutrient dense foods help you stay fuller for longer and also ensure you are consuming all the essential vitamins and minerals needed for optimal health.

toast with avocado + banana
tuna & rice + avocado, cucumber, & seaweed crisps
avocado on toast + egg, hemp & sesame seeds
carrot & cucumber sticks + hummus
yoghurt + berries, nuts, & seeds
apple + nut butter
oats/porridge + mixed berries, chia seeds, hemp seeds, & peanut butter
spaghetti bolognese + grated vegetables
berry smoothie + oats, nuts, & seeds
green salad + chickpeas, pine nuts, & olive oil
ham & cheese sandwich + avocado & spinach

making a smoothie

If you are consuming smoothies as a meal, it is important they are macro balanced. This ensures you're not hungry 30 minutes later. The amazing thing about smoothies is that they are super versatile, meaning you can get super creative and change up the ingredients often!🥤
I also never measure out quantities but use this as a rough guide. Click here to download the guide.

step one (choose a base)
- 1 cup of milk (dairy/nut)
- 1 cup water (tap/filtered/coconut)

step two (1-2 fruit)
- 1 banana (frozen or fresh)
- 1/2 cup berries (frozen or fresh)
- 1 apple/pear
- 1/2 mango
- 1 kiwi fruit
- 1/4 cup pineapple (frozen or fresh)
- 1/2 cup cherries

step three (1-2 veg)
- handful of spinach leaves
- 1/2 zucchini (fresh or frozen)
- 1/2 cucumber
- 1 kale leaf
- 1/2 cup cauliflower (frozen)
- 1 small beetroot

step four (1-2 protein)
- 1 serve protein powder
- 1 tbsp peanut butter
- 2 tbsp Greek yoghurt
- 2 tbsp LSA (linseed, sunflower seeds, almonds)
- 1 tbsp hemp seeds

step five (1-2 fat)
- 1/4 avocado
- 2 tbsp shredded coconut
- 1 tbsp chia seeds
- 1 tbsp ground flaxseeds
- 1 tbsp nut butter

additional extras
- 1 tsp cocoa powder
- 1 tsp maca powder or spirulina
- 2 tbsp oats
- 1 tbsp tahini
- 1 tsp psyllium husks
- 1 tsp honey
- 2 tbsp nuts or seeds
- 1/4 tsp cinnamon
- 1/2 tsp vanilla
- fresh ginger

balanced meals

Eating balanced meals is super important as it ensures our bodies get the correct nutrients to function correctly. By consuming these meals at regular times, it helps to maintain energy levels, improve mental and physical performance, and helps prevent illness.
To create a balanced meal, we need to eat the correct proportions of complex carbohydrates, lean protein, good fats, and colourful vegetables.

My easy measurement guide is as follows:
* complex carbohydrates - the size of your fist
* lean protein - the size of your palm
* good fats - the size of your thumb
* colourful vegetables - the size of two open hands

complex carbohydrates
- quinoa
- sweet potato
- white potato
- oats
- cous cous
- whole wheat pasta
- sourdough bread
- legumes (chickpeas)
- pumpkin
- butternut squash

good fats
- avocado
- wild caught salmon
- chia seeds
- almond butter
- tahini
- walnuts
- brazil nuts
- macadamia nuts
- pumpkin seeds
- coconut cream
- full-fat yoghurt

colourful vegetables
- bok choy
- silverbeet
- brussel sprouts
- cucumber
- spinach
- kale
- tomatoes
- broccoli
- asparagus
- leeks
- capsicum

lean protein
- eggs
- tuna
- salmon
- lentils
- tofu
- tempeh
- chicken
- sardines
- beef
- greek yoghurt

eat the rainbow

You may have heard the term ‘eat the rainbow’ but have you ever wondered why it is so important? 🌈
Phytonutrients are compounds that are found in fruits and vegetables that give them their colour and health properties. Eating a wide variety ensures you are getting enough vitamins, minerals, fibre, and antioxidants to protect against illness. A good way to ensure you are consuming a wide variety is to add a different fruit or vegetable to your diet each week.

🍓 Red fruits and vegetables contain the pigment called lycopene which is an antioxidant that can keep the heart healthy and reduce the risk of cancer.
🍇 Blue/purple fruits and vegetables contain anthocyanin which protects against cell damage and reduces the risk of heart disease, stroke, and cancer.
🍊 Orange/yellow fruits and vegetables contain carotenoids and lutein which maintains healthy mucous membranes, healthy eyes, prevents cataracts, and decreases the risk of age-related macular degeneration.
🥦 Green fruits and vegetables contain carotenoids, saponins, and indoles which have anticancer properties.
🥥 Brown/white fruits and vegetables contain allicin which is known for its antibacterial and antiviral properties.

Have a think about what new food you could add to your diet this week.