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groceries
Wellness Tips

5 Tips for Long-Term Meal Planning

 

Let’s get right down to reality: grocery shopping is not that fun of an activity for most people. Right now during the COVID-19 pandemic, it can be even worse! What is grocery shopping like in your area right now? Here there are longer lines, emptier shelves, and though I totally understand the need for social distancing, it gives me middle school ostracization vibes. Since I’m trying to minimize my exposure (to COVID-19 and the discomfort of grocery shopping), I’ve decided to try to spread out my shopping to every 2 weeks instead of every week. This poses some logistical questions: how do you eat healthy meals for 2+ weeks when many fresh ingredients only last a week? How can you possibly remember everything you’ll need?

In the past, I’ve walked you through a step-by-step method for making a meal plan. If you haven’t read that post, go check it out for some necessary background info. Today I’ll take you through some tips to make that process work for meal plans longer than 1-2 weeks. This is useful if you prefer to/are only able to grocery shop once or twice a month. It’s especially applicable right now, while we’re trying to spend less time out of our homes!

 

1. Organize your meal plan by ingredient lifespan

To maximize nutrition and variety, plan your meals around the ingredients that will “make it” to each week. Balance this based on the fridge/freezer/pantry space you have. If you have less fridge space, you may rely more heavily on your freezer. If you’re lacking freezer space, you may rely more on canned or dry goods. If you lack pantry space, stuff canned goods in your shoes! I’m kidding…sort of. Stash ’em wherever you have to – you gotta eat!

Keep in mind that foods from weeks 2-4 can always be eaten sooner, but week 1 foods won’t necessarily make it to weeks 2-4.

Week 1

Proteins Vegetables Fruits Dairy/Calcium Grains/Starches Snacks
fresh or frozen meat

  • chicken
  • fish
  • beef
  • pork
  • sausage
  • bacon
  • deli meat

dry or canned beans

eggs

tofu

leafy greens

asparagus

eggplant

mushrooms

tomatoes

snap peas

cucumber

zucchini/yellow squash

avocados

bananas (peel and freeze after 1 week if uneaten)

tomatoes

grapes

clementine oranges

lemons/limes

fat free or 1% milk

fat free or 1% yogurt

plant-based milks (make sure they are fortified with calcium and vitamin D)

low fat cottage cheese

cheese

tofu

whole grain pasta

brown rice

quinoa

potatoes

sweet potatoes

whole grain bread products

whole grain cereals

fresh veggies with hummus

apples with peanut butter

grapes and cheese

whole grain crackers with cheese

tortilla chips with salsa and cottage cheese

dark chocolate

Week 1 Meal ideas: chef salad, deli meat sandwiches, salmon with grilled or roasted asparagus, tacos, hamburgers, veggie scrambles/frittatas, Greek cucumber and tomato salad, Buddha bowls

 



 

Week 2

Proteins Vegetables Fruits Dairy/Calcium Grains/Starches Snacks
frozen meat*

  • chicken
  • fish
  • beef
  • pork
  • sausage
  • bacon

canned salmon, tuna, or chicken

dry or canned beans

eggs (hard-boil after 2 weeks if uneaten)

tofu*

cabbage

carrots

broccoli

cauliflower

beets

butternut or acorn squash

bell peppers

onions

apples

oranges

pineapple (buy under-ripe or canned)

watermelon

frozen berries

frozen bananas (leftover from week 1)

fat free or 1% milk* (take out to thaw 2-3 days before you need it)

fat free or 1% yogurt (individual containers will last 2 weeks)

plant-based milks (make sure they are fortified with calcium and vitamin D)

cheese

tofu*

whole grain pasta

brown rice

quinoa

potatoes

sweet potatoes

whole grain bread products* (take out to thaw 1 day before you need it)

whole grain cereals

whole grain crackers with cheese or canned tuna/chicken

trail mix

whole grain chips (e.g. Sun Chips, Food Should Taste Good tortilla chips)

frozen edamame (microwave and salt!)

yogurt with frozen berries & granola

dark chocolate

*Freeze as soon as you get home from shopping.

Week 2 meal ideas: stir fry (use any protein you like!) with rice, BBQ chicken w/coleslaw, beef stew, butternut or acorn squash soup, chicken parmesan w/spaghetti, broccoli/cauliflower chopped salad, pita pizzas, Asian chopped cabbage salad, pork chops with steamed broccoli, loaded baked potatoes

 

 

Weeks 3-4

Proteins Vegetables Fruits Dairy/Calcium Grains/Starches Snacks
frozen meat*

  • chicken
  • fish
  • beef
  • pork
  • sausage
  • bacon

canned salmon, tuna, or chicken

hard-boiled eggs (made in week 2)

dry or canned beans

tofu*

canned/jarred veggies

  • peas
  • green beans
  • beets
  • diced tomatoes
  • roasted bell peppers
  • pickled asparagus

frozen mixed vegetables

vegetable-based sauces

  • marinara
  • salsa
  • pesto

onions

canned peaches or pears (look for those canned in juice and top with a dollop of light whipped topping – yum!)

frozen berries

frozen bananas (leftover from week 1)

dried fruits

  • raisins
  • cranberries
  • cherries
  • mango
  • pineapple
  • bananas
fat free or 1% milk* (take out to thaw 2-3 days before you need it)

fat free or 1% yogurt* (take out to thaw 1-2 days before you need it)

plant-based milks (make sure they are fortified with calcium and vitamin D)

tofu*

whole grain pasta

brown rice

quinoa

potatoes

sweet potatoes

whole grain bread products* (take out to thaw 1 day before you need it)

whole grain cereals

beef or turkey jerky

fruit leathers

trail mix

whole grain chips (e.g. Sun Chips, Food Should Taste Good tortilla chips)

frozen edamame (microwave and salt!)

dark chocolate (yes it’s on EVERY. SINGLE. WEEK…you can tell the haters your dietitian said so)

*Freeze as soon as you get home from shopping.

Week 3-4 Meal Ideas: chili with tortilla chips, deviled eggs with pickled veggies, tuna casserole with frozen peas and carrots, tuna fish or egg salad sandwiches, smoothies, spaghetti with green beans, jambalaya

 



 

2. Include “catch-all” meals 1-2 times weekly

 

 

“Catch-all” is the term I use to affectionately refer to meals that are delicious with nearly any combination of vegetables. These are super useful when you’ve got odds-and-ends produce left over from other meals. Think curries, soups, stir-fries, scrambles, etc. Schedule 1-2 of these in each week to use up whatever produce you have milling around or that is nearing it’s early end to make sure it doesn’t go to waste.

If you’d like more ideas for catch-alls, check out this post I wrote entirely about these nifty meals!

 

3. Have some “plan B” meals available

“Plan B” meals are my term for meals you can make entirely from frozen or shelf-stable ingredients. Essentially, they are “week 3-4 meals” that aren’t part of your actual meal plan. I always keep 1-2 meals worth of “plan B” meals available for when the inevitable happens to your plan A. Maybe you had to use up your ingredients early because they were going bad, or maybe some hungry family member unknowingly ate your entree for Friday’s dinner. You’ll save yourself a lot of stress if you keep one or two of these handy just in case.

 



 

4. Check your staples before you shop

Shopping for several weeks at a time can make it tough to anticipate all of the kitchen and household needs you might run into. When I plan for a big shop, I’ve learned I must actually take the time to check (yes, open the cupboard and look at) my storage of all of our household staples. Otherwise, I forget that I used up the garlic powder or I don’t notice that my husband used the last Band-Aid. Even worse for a lockdown situation, I might not realize that my teenage son killed the last of his deodorant (yipes)! You don’t want to have to wait 3-4 weeks for some of these necessary staples. Take the time to check it. I know it’s annoying, but the 5 minutes it takes is worth it. Use a staples list to help you out (you can find a pre-made one here, or see mine in this post). Don’t forget spices, hygiene products, and pet supplies!

 

5. Store it the right way

 

Spend some time making sure you are properly storing your produce for maximum freshness. I’m constantly learning new ways to store veggies to keep them longer! Check out some of my favorite tips for storing produce:

  • tomatoes: keep them out of the fridge and intact (on the vine if possible)
  • carrots: store point down in a jar of water in the fridge to retain crispness
  • spinach/lettuce: remove plastic and store unwashed in an airtight container with a folded paper towel
  • mushrooms: store in a breathable bag (paper bags work well) with a folded paper towel
  • broccoli: store naked in the produce drawer
  • onions/garlic: store at room temperature in a cool, dry place
  • potatoes: store at room temperature in a cool, dry place
  • butternut or acorn squash: store at room temperature in a cool, dry place
  • bananas: break apart bunches and store separate from other produce (bananas can ripen other produce more quickly)

 



 

I hope these tips have helped you navigate long-term meal planning! Leave me a comment and let me know what was useful (or other posts you would like to see)! Stay safe and healthy!

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Paleo Diet

Paleo Diet Day #1

After grocery shopping yesterday I was a little worried – the pile was far smaller than that from my first week of MyPlate meals.

GroceriesThe theory is, though, that the food is nutritionally dense enough that you don’t need to eat as much. And I have to say, I have found that to be the case today. I have only eaten 1300 calories today and I have hardly felt hungry.

paleo dinnerAfter this I’m going out to a comedy show with my ladies. I’ll have to see if there’s anything out there that I am allowed to have. Wish me luck!

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Down Home Dietitian

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downhomedietitian

Healthy doesn't have to be hard.
Dietitian | Exercise Physiologist | Speaker | Youtuber

Becki Parsons
#Repost from @yourfitnessdietitian because I could #Repost from @yourfitnessdietitian because I couldn't have said it better my self! ๐Ÿ‘๐Ÿ™Œ Listen up for New Year's everybody!
As some of you surely have already noticed...I've As some of you surely have already noticed...I've rebranded - Dietitian on a Diet is now Down Home Dietitian! This change comes with a new and improved website, as well as the big news: a YouTube channel!
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I'll be switching it up from written content to video soon, and continue to deliver realistic, down-home wellness info. I'm going to bring you more simple, delicious, nourishing recipes cooked by a real person in a real kitchen. Nothing "gourmet" but the taste. I'll also be adding some gardening tips and you-can-totally-do-this workouts!
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My first video will be up in a few days!! For now, check out my new website at downhomedietitian.com and subscribe to Down Home Dietitian on Youtube so you don't miss out on all the fun new healthy things!

P.S. Every new website switch creates its own set of broken website pieces - I can use your help! Please let me know if you find any I missed so I can get right to work putting them back together!
One of the very, very important parts of my winter One of the very, very important parts of my winter routine is sitting unobtrusively at the top left of this pic: vitamin D supplements. Since we get a significant amount of our vitamin D through sun exposure, well...if you live where I live you know that's preeeetty iffy this time of year. That's something worth talking about because vitamin D is anti-inflammatory and needed for bone health, a strong immune system (sounds good right now, right?), and prevention of certain brain, nerve, and heart disorders.
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Well over half of Washingtonians are vitamin D deficient, particularly in the winter, and I'm one of them! I can't hang in normal ranges without supplementing vitamin D3 from October to April (my reading inside, non-gardening season ๐Ÿ˜‚). Everyone is a bit different and the recommended daily amounts of vitamin D are still up for debate, but it's worth a look no matter where you live! Have your doctor check your vitamin D levels and if you're low, ask your doctor or dietitian for a supplement recommendation to give your body what it needs to serve you well! #vitamind #supplements
Merry Christmas Eve, everyone! My mom always said Merry Christmas Eve, everyone! My mom always said she knew she was a grown-up when she was more excited to give Christmas presents than get them. Tell me about the gift you had the most fun giving!
Winter breakfast recipe: Gingerbread Oatmeal 1/2- Winter breakfast recipe: Gingerbread Oatmeal

1/2-1 c. oats
2 shakes of cinnamon
1 shake each of ginger and nutmeg
1/2 tsp of vanilla extract
1 tsp molasses
1 Tbsp almond butter
1/4-1/2 c. (or more) water, depending on your preference
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Add plain or vanilla protein powder or serve with a protein for fullness and blood sugar balance.
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Mix and cook until oats are soft. I topped mine with chia seeds, bananas, and berries! Mmm...
Is there anything better than a simple breakfast t Is there anything better than a simple breakfast that came entirely from your land or the work of your own hands? โค๏ธ
I'm learning to celebrate the beauty in everything I'm learning to celebrate the beauty in everything, so I wanted a nice little presentation for my evening snack. Because why shouldn't it be fancy and have all the cozy Christmas vibes? 
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Shout out to my alma mater @wsupullman for the most delicious apples ever! #cosmiccrisp #gocougs #winningtheapplecupthatmatters
Happy Halloween from the office of i'mPowered Nutr Happy Halloween from the office of i'mPowered Nutrition & Fitness! Seeing my awesome clients, wearing my kitty ears today!

I decided not to wear my full costume to work since I would need my husband for anyone to know who I am supposed to be! ๐Ÿ˜† Any guesses? Have a great holiday everyone!
Today's the day!!!!! ๐Ÿ˜ ๐Ÿคค @fisherscones #scon Today's the day!!!!! ๐Ÿ˜ ๐Ÿคค @fisherscones #scones #happyday #delicious
Earlier in the year I mentioned that I needed to h Earlier in the year I mentioned that I needed to harvest zucchini "before they become baseball bats." My son was intrigued - he had no idea how big they could get. We selected a nice hefty one and let her grow and grow and grow. We went out to visit her, showed her off to friends and family, and affectionately referred to her as Big Bertha. Well, it's about to get frosty out so we brought our 10-lb squash friend inside! #giantzucchini #bigbertha
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