Pack, Pack, Pack! The Timesaver

Much like our busy lives, our meals have to fit a “grab it and run” style of preparation.  The problem is, the quickest foods to access are often the least healthful.  This post gives you no excuse for the time crunch you struggle with.  Below are a few quick tips to help you eat well for your speedy lifestyle.

Shop and Cook Only Once a Week.  At the beginning of each week I buy everything I will need to cook for the following week.  For breakfast I use the same products – cereal, oatmeal, toast or eggs – so I simply restock.  As for lunch, dinner, and the snacks in between, I cook and store them all for the week.  This leads me to my next point.

Buy in Bulk.  Eating well can be expensive.  In order to eat what I want, I buy bulk sizes at the store.  Bulk sizes are often cheaper than the regular sized product; however, this type of shopping can be tricky because sometimes prices are misleading.  Check the “per unit” in the top right corner of the price label for a quick price comparison.

Pack, Pack, Pack!  I use the freezer ziploc storage containers for anything that must be frozen and reheated.  I have smaller containers for things like sliced tomatoes if I am going to have sandwiches for lunch during the week.  If I am traveling – which is a constant thing for me – I will pack my food for the entire day the night before.  This stress free preparation allows me to eat more cheaply and healthfully.

Don’t pack foods like chicken or eggs more than a day out because they can go bad quickly.  If in doubt, stay on the safe side and look up the food storage life for the food of concern.

Additionally, I store leftover foods like an extra half an onion in the freezer.  Store products that you consume on a daily basis with a measuring cup or teaspoon in the container.  I do this with my oatmeal, sugar, and salad toppings if I am having salad during the week.

Ready, Go!

Tawnie Goodwin

Top 10 Salad Toppings that Won’t Kill Your Waistline

Top 10 Salad Toppings

I selected these toppings because they offer the biggest rewards for calorie content.  At minimum these foods contain a good amount fiber, protein, flavor, or healthy fats which all contribute to satiety.

1.  lean protein (2-3 ounces chicken or shrimp)

2.  nuts (almonds, cashews, walnuts, or pecans)

3.  boiled eggs (about 75 calories/egg and 7 grams of protein)

4.  lemon juice or balsamic vinegar (use as salad dressing)

5.  1/4 C part-skim mozzarella cheese (about 80 calories and 7 grams of protein)

6.  herbs (basil and oregano add flavor without adding salt or calories)

7.  black olives or 1 tsp EVOO (pair with balsamic vinegar for dressing)

8.  broccoli and cucumbers (filling)

9.  peppers (bell peppers, sweet peppers, and banana peppers)

10.  1/4 an avocado (contains healthy fats for less than 100 calories)

Lemon Basil Garlic Salad Dressing

My Favorite!
This dressing is one of my favorites because it is low in sodium and rich in good fats and flavor.

1 T EVOO, 1 T Lemon Juice, 1 clove minced Garlic, 1 tsp dried Basil (or 1 T fresh), 1/8 tsp ground Black Pepper, Dash of Salt if you prefer.

Mix the ingredients and let them set for at least an hour.  This recipe is for one person.  Double it accordingly and enjoy!

Tawnie Goodwin