Lalitha Rao Pentapati gives tips for healthier weekly eating.

1. Meal Planning Tips for a
Healthier Week of Eating
Lalitha Rao Pentapati

2. Think Beyond the Recipe
Everyone has a go-to recipe or two that they like to fall
back on. More often than not, they end up with a surplus
of one necessary ingredient or another. Start with a
favorite, and then find a way to incorporate the extras
into a second or third dish. For example, if roast chicken
sounds like the ideal Sunday-night dish, save the
leftovers (or even roast a second bird, if necessary) to
use for salad toppings or sandwich fillings.

3. Emphasize Protein, Within
Reason
It can be tempting for meat-eaters to use a particularly
attractive protein — such as a big, juicy steak — to
anchor a dish. Resist this urge, and instead fill the plate
with seasonal produce and whole grains, using the meat
as an accent rather than the main course. Once this
becomes a habit, it’s an easy template to follow,
particularly during grilling season.

4. Buy/prepare vegetables
in bulk
Usually because whatever’s in the fridge seems too daunting
to prepare. With a little advance preparation, this can be
avoided. Buy a three-pack of romaine heads, chop and wash
the leaves, and store them in the fridge for an easy salad
base. To save even more time on prep, purchase pre-sliced
veggies that can be tossed with olive oil and roasted for a
largely hands-off, delicious, and healthful side dish.

5. Plan ahead
Not everyone is the list-making type. However, when
it comes to stress-free meal planning, a good list is
the first and most necessary step. Sketch out ideas
for the week’s meals (lunch and dinner), make out a
corresponding shopping list, and stick to the
schedule. It’s far less stressful than running around
and trying to decide what to put on the table at the
last minute.