In my last newsletter, I talked about preparing a few things on a Sunday to help you stay on track during the week. Here are few suggestions to help you keep a healthy diet all week long:

  • Slice raw veggies, such as colourful peppers, broccoli, mushrooms (or buy them pre-sliced), celery and carrots (or buy baby carrots) and store in clear plastic or glass containers. They will be handy for a snack (dip in hummus!) or a stir fry
  • Bake or poach 3-4 chicken breasts (above what you need for dinner), let them cool and store in a container in the fridge
  • Combine 1 cup of quinoa with 1 cup of vegetable or chicken broth and one cup of water. Bring to a boil and cook for 15 min. Let cool and either store as is, or make it into a salad with feta cheese, cilantro and grape tomatoes. Add a bit of balsamic vinaigrette when serving.
  • Hard-boil 4-6 eggs, great to add to salads, wraps or just as a great snack with some raw veggies.
  • Wash, cut and prep fruit such as cantaloupe, pineapple, strawberries and grapes. Mix in small containers for ready-made fruit salad to be added to yogurt.
  • Prepare a bean salad for a great side dish with lunch or dinner. My favorite is adapted from the Low GI Diet Cookbook – I’ll share it at the end.

Now when you look at your fridge on a Monday morning, there will be lots of options for healthy lunches and dinners to start your week.  Usually by Wednesday evening I am doing some of the set-up again to get through the week, as we have often already eaten all that was prepared.

Here is my adaptation of the Mixed Bean Salsa from the Low GI Diet Cookbook.

  • 1 can mixed beans, rinsed and drained
  • 3 kalamata olives, pitted and chopped
  • 4 sun-dried tomatoes (not in oil), chopped
  • 1/2 cup of green onions, chopped
  • 1 tablespoon of olive oil
  • 2 teaspoons of balsamic vinegar
  • a few dashes of hot pepper flakes (optional)

Combine all ingredients in a small bowl and lightly toss. Refrigerate unused portions. Makes approx. 6 side servings.

Happy Healthy Eating this week!


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