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.
- 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.