Why have you done a good thing?
As hard as we try to be good, we tend to indulge all summer long with extra bbqs and treats, especially when traveling. When we come back from a long weekend, it's time to get back on track and eat healthily as much as you can. The less often you eat out, the healthier your meals will be. Studies show that meals made at home are lower in calories and fat and are higher in vegetables, fiber and nutrients. Staying organized and planning ahead can help keep you and family fit for the summer sun. Here are 3 basic rules for keeping your meals in sync over the summer months:
1) Use mail order groceries. FreshDirect, and companies like them, are your friends! Order groceries directly from your computer or iphone at the beach, schedule a delivery for when you are home Sunday night or early Monday morning. Order early (such as on Friday) to get the best delivery slots!
2) Stock up on frozen options. As much as I love my trips to the farmer’s markets on the weekends, if I’m away there is just no time! I make sure to have a few bags of frozen fruits and veggies. When I am home over the summer weekends, I buy extra at the farmer’s market and freeze produce to make my own frozen fruits and veggies. Berries, corn, broccoli, all great freezer items!
Other frozen options: I always have a pound of frozen chicken cutlets and ground turkey in my freezer for easy weeknight meals. I often freeze my ground meat in individual burger patties for burgers or convenient portions for pasta dishes. Try frozen shrimp and edamame beans also for a quick addition to any meal.
3) Make easy meals with foods on hand. Don’t resort to frozen meals and take-out every night. Here are your 10 summer staple meals to resort to after a weekend in the sun:
Eggs dishes: Easy weeknight meals of omelettes, frittatas, breakfast burritos, and veggie egg sandwiches on whole wheat bread. Use frozen veggies.
Grilled cheese and soup night: Comfort food night with grilled cheese. Make low-fat grilled cheese with canned low-sodium soup (try “Healthy Valley” varieties).
Veggie burgers: Dr. Praegers makes great frozen varieties that are low in sodium. Other option is to try purchasing fresh veggie burgers from your local butcher and freezing.
Breakfast for dinner: Pancakes, French toast, breakfast for dinner is super fast and easy, no preparation required! Check out our post from a little while back on breakfast for dinner ideas.
Whole-wheat homemade pizzas: Always keep frozen dough from your local pizzeria, Trader Joes or Whole foods in your freezer. With pizza dough you can also make your own pizza rolls, super easy!
Sandwich night: Make it an at-home diner night with low-fat tuna or egg salad sandwiches.
Spice it up with quick and easy Mexican: Black bean, frozen veggies, salsa, and low-fat cheddar cheese quesadillas are an easy weeknight meal.
Stir-fries: Who needs take-out when you can make a homemade Asian stir-fry in 20 minutes flat! Take frozen shrimp or frozen edamame beans with frozen veggies, low-sodium teriyaki or soy sauce over brown rice or lo mein noodles. Add some fresh ginger or garlic too.
Pasta dishes: Make easy whole-wheat pasta dishes with beans, frozen broccoli, garlic and oil. For a quick meat sauce, use a frozen hamburger and canned tomatoes to make a quick meat sauce. Add frozen shrimp for quick easy switch up. Or use frozen ravioli or tortellini with a fresh tomato sauce.
Low-fat risottos: All you need is rice, low-sodium stock and frozen veggies. Easy dinner in 30 minutes flat.
Keep these items on hand and you will have great meals all summer long. Summer staples grocery list:
3 bags frozen veggies (including an Asian stir fry mix)
3 bags frozen fruits
1 bag frozen shrimp
1 bag frozen veggie burgers (Dr. Praegers for low sodium)
1 lb frozen chicken boneless skinless chicken breasts
1 lb frozen ground turkey (99% lean)
1 lb frozen edamame beans
1 loaf of whole wheat bread
1 package of whole wheat tortillas
1 lb frozen whole wheat pizza dough
1 box frozen waffles (Vans or Kashi 7 grains)
1 dozen eggs
1 jar lite mayo
Low-sodium soy sauce
Low sodium teriyaki sauce
1 jar natural peanut butter
8 oz low-fat mozzerella cheese
8 oz low-fat muenster or swiss cheese (try Trader Joes!)
Ginger (peeled in the freezer)
1 box trans-fat free whole grain pancake mix (Trader Joes!!)
3 cans of beans – black beans, chick peas, cannelini beans
2 cans low-sodium soup
3 cans tunafish
1-2 boxes whole wheat pasta
16 oz low-sodium chicken or veggie stock
1 box brown rice
1 box arborio rice
1 lb lo mein noodles
24 oz can of low-sodium tomatoes
1 jar low-sodium tomato sauce
So don't fret when going away for a long-weekend, knowing you can still have great healthy meals for when you get back.
--Amy Santo, MS RD CDN