Planning The Menu
Purchase a dry erase board and markers, or a notepad so you can jot down your healthy menu for the week. If you have a family, are living with your parents and siblings, or are living with a spouse or boyfriend, involve them in planning the weekly healthy menu. Discuss the dislikes and likes of each person and find a happy medium as you plan the food choices for the week. Encourage the people you live with to get excited about the healthy menu and let them know that just because the food will be healthy, does not mean it won't also be tasty. If you're single, planning a healthy menu becomes easier, since it is based only on your healthy food preferences. Also consider your budget and allow time for food preparation.2
According to healthyalberta.com, it is important to start with each day's main course when planning healthy menus. The main course should be healthy and tasty, such as rotisserie, baked or grilled chicken breasts, or grilled or baked fish. The main course should not incorporate processed food dishes or be fried.3
Plan side dishes for each day's meal. Veggies and whole-grain dishes reign supreme when it comes to creating a healthy menu. Roasted seasoned vegetables, such as carrots, bell peppers and tomatoes work well. A side salad sprinkled with colorful veggies can make eating healthy a bit more enticing. Brown rice is also a healthy side dish as are fruit salads.4
Avoid cookies and cakes for dessert. Instead put fruit dishes into the menu. This can be as simple as a bowl of fresh fruit that contains a variety of seasonal fruits like kiwi, green apples, oranges and watermelon. It also is important to plan beverages when compiling a healthy menu. Replace sodas and processed fruit juices with organic juices that contain 100 percent fruit juice and water.