I’m so honored to have my friend Alexandra Nasto guest blog for us in a 3-part post about healthy meal planning! Alexandra is #goals – I love learning from people who are successful at what they do. Find her on Instagram at @alexandramarie_tiu where she shares how she meal plans daily! What is unique about Alexandra’s approach is that she breaks her day into smaller meals – some of which I would consider snacks. I love that everything is easy to put together, so I would pay attention to how little effort it takes to make her meals.
Part 1: How to Plan // Part 2: Cost Saving Tips // Part 3: Sample Menu
First up, an impressive picture of Alexandra’s meal prep
Part of my personal nutrition goals is tracking macros (carbs, fat and protein) to make sure I’m getting enough fuel . You may have entirely different goals when it comes to food, but I do encourage you to have a loose sense of portion sizes and calories that you need, so that you can really stretch what you have and make sure you’re eating enough on a tight budget. Here’s how I do it for myself:
Editor’s note: We introduce each meal and the thinking behind it, and then show you 2 examples
Meal 1: I load up on more calories at the beginning of the day when I need the energy, and then I eat lighter as the day goes on.
- Oatmeal mixed with tablespoon of protein powder, one large egg, and a 4 oz nectarine (273 calories / 8 g Fat / 30 g Carb / 13 g Protein)
- Smoothie with one tablespoon of healthy fat (nut butter, coconut oil – you can find cheap options at HomeGoods), 4 oz frozen fruit, spices and 8 oz liquid. I like to add protein powder or even yogurt for protein.
Notes: I happen to get instant oatmeal packets free from work, but I always keep bulk old-fashion oats on hand as well (great source of carbs and fiber). Mixing in protein powder and adding a hard boiled egg helps up the protein in this meal, and fruit is full of fiber to keep you full longer!
Meal 2: If my first meal of the day didn’t contain all nutrients I need, I’ll make up for them below.
- Siggi’s plain yogurt with cinnamon and 1 oz of almonds (253 calories / 14 g Fat / 12 g Carb / 22 g Protein)
- Ezekiel or whole grain toast. Topping ideas: ¼ avocado, 1 tbsp. nut butter, or a serving of roasted veggies. Add one large egg (two if my smoothie didn’t contain protein). Buy bread on sale and keep in freezer, it will toast the same as fresh bread!
Notes: Nuts can be expensive, but I buy in bulk. One ounce is just about a handful, and is very calorie dense and packed with healthy fats to keep you full. I paired this with yogurt for protein and topped with cinnamon. I sometimes get plain yogurt at work for free.
Meal 3: This is where I let myself be creative. I love making chili which is easy to keep varied, hide veggies in, also freeze/reheat for leftovers. I add a side of fruit to stretch the meal and add fiber to stay full, especially if only one of my first two meals did not have fruit.
- 4 oz chicken and 3/4 cup of quinoa with 6 tbsp Sabra salsa pico de gallo, side of veggies (had broccoli in freezer, not pictured) plus one orange
- ground turkey with beans, diced tomato, butternut squash or sweet potato, spices. I always sneak in frozen spinach or kale here as well. Quinoa or rice is optional – there’s plenty of protein and carbs already in the other ingredients but can help you stretch it for the week! Add a side of fruit.
Notes: I had previously frozen leftover chicken and quinoa, measured out in single portions – this extra step makes it so easy to grab things from the freezer during the week as you need them to stretch out your budget. All I did was buy salsa that I can freeze in an ice cube tray and use to add quick flavor to other meals. I also got the orange free from work, relying on what I had that week to stretch my meals.
Meal 4: I find it necessary to eat an additional meal between lunch and dinner to get through the afternoon and not come home starving. I’ll throw in a hard hard boiled egg here for extra protein if my morning meals happened to not include one.
- Green juice I love to whip this green juice up using ALL previously frozen ingredients to make sure I’m getting my greens. Keep washed and chopped kale, cucumbers, celery and even coconut water cubes in plastic bags to make these juices, and add flax seed for fiber. I’ll also throw in protein powder if I’m making this after a workout.
- Chia Pudding – 3 TBSP chia seeds in 8 oz of almond milk, with a bit of honey or maple syrup to taste. I always have all of these ingredients on hand, so for me this is typically a low-spend item as well. Chia seeds can be bought cheaply at HomeGoods.
Other ideas: rice cakes with almond butter and cinnamon, hummus with carrots, sliced turkey breast with avocado
Meal 5: Your last meal of the day can and should be lighter – this is good for your digestion before bed, it saves you money! For me this meal is usually a serving (4-6 oz) of meat that was on sale that week plus greens (veggies on sale, or frozen veggies that I’ll quickly steam or saute). I will add a serving of carbs (1/2 cup brown rice or roasted potatoes) if I’m feeling especially hungry or had a late workout.
- 5 oz steak with ½ cup leftover brown rice (topped with cube of salsa I had in freezer) and 1 cup of greens.
- 4 oz leftover turkey with ½ cup leftover sweet potatoes and 1 cup of greens.
Thank you Alexandra so much for your wealth of wisdom!
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