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Meal planning and Dieting menus go hand in hand.
We all tend to do a big shop once or twice a fortnight so we have to plan a little more than we used to.
Hints to make this easier:
Make a list of all the things you're allowed to eat. This might take some time. Remember that this list is just food for you and you might well have to include food for other people, or at least additions to ensure the rest of the family can eat well too. The best diets will fit in with your lifestyle and hoepfully you'll not be cooking two sets of meals.
Make a list of fresh food which can't be frozen or canned. This is the perishables list. You need to bear in mind how much space you have in your fridge and freezer.
If you can only go shopping once a week stock up on only enough soft fruit for the first few days - and then pick harder fruit to last longer in the week.
If you set out a weekly meal plan (for you and your family) then you'll know what to buy and be able to shop more accurately.
If you're all out at work or school then you don't need to think about lunches ... or do you? Could you take a healthier (and usually cheaper) lunch to work if you make it yourself?
You might need to buy extra bread and put it in the freezer - does this decrease space available for frozen goodies?
Examples of planning a menu for both you and your family...
Your diet meal |
Addition for family meal |
| pasta & low cal veg tomato sauce | mince to make spag bol for the family |
| grilled steak boiled pots and veg | sauce or gravy for steak |
| grilled chicken & salad | add potatoes or chips |
Work out how you can feed your family healthier food without them knowing. Try low fat chips, grilling rather than frying, or frying without fat. Adding more veggies and salads to your familys diet will improve their health too.
When you've written your list of what food you need for your diet and have
adfded in food for everyone else then remember to take it to the supermarket
with you.
Check through the fridge and freezer before you go, as well as having a look
in your store cupboard. If you need breakfast cereals or long life milk then
make sure you know about it! Check all the things you odn't use much of like
salad dressings and mixes. Buy a few treats for the family to snack on and
make sure you get their favourite fresh fruit too!
If you take your diet book with you then you can always refer to it whilst you're shopping.
Some people use box deliverys of fruit and vegetables. Ask your neighbours is they know about one local to you. This is normally a box of fresh veggies and fruit delivered to your door - this produce is locally grown and there are sometimes available organically. This can be a good way of eating seasonally available food. Well worth investigating and tryng a few times.
You could also look out for organic and wholefood shops. You'll find an interesting range of produce available - including cleaning products and veggies.
Look for shops near you which sell quality local produce. Try and support local shops. You'll often get much better quality and value seasonal produce.
list to check against for planning - get a printable version of this list
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| Measuring success of your diet |
| Food Swapping |
| Setting goals |
| Dealing with cravings |
| Dairy Free diets |
| Macrobiotic Diet |
| Orthrexia Nervosa |
| Raw Food diet - eating only raw uncooked foods. |
| Apple Diets - this is in a couple of magazines at the moment, but what is it? |
| Juices |
| Sliming world diet |
| Bikini plan diets |
| Eating out hints |
| Planning a dieting menu for going shopping |
| Training and courses |
| Walking 10000 steps a day |
| Weekend Couch potato |
| I can make you thin - Paul Mckenna book reviewed |
| Jason Vale "Juicemaster" - ok we're a big fan of Jason Vale and think you should read one of his books NOW! |
| Fruit smoothies |
| GL - diet Glycaemic Load |
| How to make juice |
| Arthritis diet |
| Are you full yet? |
| Food Labels |