Paleo Planning – Meals for the Week
“Failing to Plan is Planning to Fail.” – Winston Churchill
One of the hardest things about sticking to any diet is the temptation we face every day. You walk into work and it happens to be “Bagel Friday,” and you rushed out this morning without eating breakfast. One bagel won’t hurt me right? Then comes the necessary butter or cream cheese. Cheat #1! Then all of sudden it happens to be noon and you forgot your lunch in your rush out of the home. Co-Worker Justin asks you to lunch with team and you graciously accept, not realizing that everyone is going to Tony’s Pizza. No salad on the menu, you get a couple slices of Pepperoni. Cheat #2! You are on a roll why stop now. Boss asks you to finish your TPS Report just as you were trying to leave. You are now at the office until 8pm, no food at home. You grab a dirty water dog and can’t resist the bun.. Cheat #3!
While the above scenario is extreme, and you often have opportunities to make good diet choices on the go, it does illustrate the need to plan. So now that you get the point how could the above scenario been avoided.
Well, it starts on Sunday with three easy steps.
#1 Meal Plan for the week and make a grocery list
#2 Purchase your groceries so that you have time to make a couple quick meals for the week
#3 Spend Sunday evening cooking for the week or at least for a couple days.
Baked Lemon-Rosemary-Garlic Chicken Recipe
Here’s an example. When you’re at the grocery store, pick up a family pack of skinless, boneless chicken breast. Opt for the organic free-range stuff and you shouldn’t be out more than 20 bucks. Make sure you have a lemon or two, some olive oil, garlic, rosemary, and salt/pepper. Now, what do you do with all this chicken? My suggest, make some chicken salad and ready cooked chicken breast!
#1 Pat dry the chicken on a paper towel
#2 Lightly dress with olive oil
#3 Sprinkle salt and pepper on the chicken
#4 Place the chicken in the pan and put rosemary, garlic, lemon juice on top
#5 Bake for 40-50 minutes at 350
#6 Let chicken cool to room temperature
#7 Take 4 chicken breasts and set aside for lunches/dinners
Chicken Salad Recipe
Okay so you have 4 chicken breasts left, oh what to do….you can’t just eat chicken breast all week. Well, technically, there is no rule against that, but to spice it up, let’s make some chicken salad. You will need grapes, celery, red onions, garlic, Paleo mayo, almond slices, and salt/pepper.
#1 Chop onions, garlic, and celery and place in a bowl.
#2 Quarter grapes and into bowl with about 3 tablespoons Paleo Mayo
#3 Add Chicken (cut up into small pieces) and mix. Cool in your fridge.
This makes about 4-5 servings for the week. Combined with the 4 servings of chicken breast you already made. Add an avocado, some carrots, or salad mix, and you have yourself 9 meals pre-made for the week.
Total time: 2 hours tops!
Total effort: Not Bad
Total reward: GREAT
How are you planning for the week? Let us know in the comments…