Dear Clueless:

“I’m having trouble planning my meals and know what I should be eating. I know the basics, protein, veggies, no starches… But those are just words and I find myself stuck with a bag of carrots in the fridge and nothing else because I don’t know what’s ‘good’ or not. This causes me to order out at work or grab a box of Mac and cheese because I feel like I don’t have a clue.” – Clueless

Write down all the meals your family likes to eat in a week. Most people eat the same 7-9 meals over and over.

For my family it the main dishes (protein) often are:

Hamburgers
Tacos
Steak
Grilled chicken
Salmon

From there I simply look for ways to cut out the carbs (starch/sugar) and load up the veggies.

Hamburgers– we make them naked ( no bun) I usually add a salad, frozen veggies, raw veggies (Whatever I have on hand: carrot, celery, green peppers, cucumbers), or grilled zucchini.

Tacos– no chips or wraps. Lots of salad, tomatoes, olives, guacamole, salsa, refried beans (lowfat), with a sprinkling of cheese.

Steak- adding a salad with some feta cheese, and steamed green beans is a family favorite.

Grilled chicken- tomatoes with basil sprinkled on top, garden salad, and a bag of mixed frozen veggies.

Salmon- I like it grilled but we also make salmon cakes when I can’t get to the grill. Our favorite with this one is mashed cauliflower along with broccoli sprinkled with sesame seeds.

Don’t complicate things – making it easier makes it more likely you will do it!

Coach Nancy