Clean Eating Academy Step 3: The Routine

Get organized and start planning those healthy meals for next week.

Transcript

2. Step 3: The Routine
3. Step 3: The Routine You’ll never change your life until you change something you do daily. The secret to your success is hidden in your daily routine.
4. Step 3: The Routine To make anything a routine you have to stay consistent and have a plan. I’ve made the mistake of “winging it” on several occasions with meals at both home and work.
5. Step 3: The Routine Step 3 is where we bring what we learned in The Foundation and The Basics and combine it into a plan and routine. Get your handouts ready so we can start building your weekly meal plan.
6. Step 3: the Routine There are 7 essential steps to meal planning.: 1.  Make a list of your favorite healthy recipes. 2.  Have a nightly theme to keep meals special. 3.  Experiment and try one new meal a week. 4.  Take an inventory of your fridge, freezer and pantry. 5.  Make a list of regular ingredients and mark the date when they run out. 6. Save time by preparing weekly ingredients in advance. 7. Make enough for two meals.
7. Step 3: the Routine Make a list of your favorite healthy recipes. Every family has their favorites. Make a list of your family favorite recipes and their ingredients on two separate sheets. This will help you plan meals and shop at the same time.
8. Step 3: the Routine Have a nightly themed dinner . Themed dinner nights are a fun way to eat healthy and meal plan for the week. T aco Tuesday is a big deal because a mom made it up! Print out the Theme nights handout to get even more theme night ideas.
9. Step 3: the Routine Make a list of your regular ingredients and mark the date when you run out. There are always those items you can’t live without like eggs, milk, butter, olive oil, coconut oil, etc. Make a list of those ingredients and add them to a list or shopping app. When you run out mark the date to have it purchased. This works well for staple meals and why a themed week can make dinner meal planning a breeze. I’ve created a list for you to start with.
10. Step 3: the Routine Save time by preparing weekly ingredients ahead of time. u cut and wash red, green an d yellow peppers u cut and wash cucumbers, onions u cut and wash broccoli and carrots u cut and wash strawberries
11. Step 3: the Routine Save time by preparing weekly ingredients ahead of time. I also prep meals and meats for the week for quick meal ideas: ü  Bake a whole chicken ü  Cook brown rice and quinoa ü  Brown and season taco meat ü  Bake chicken breasts ü  Prepare casseroles or crock pot meal ingredients and freeze
12. Step 3: the Routine Storage Tips. When storing veggies moisture is NOT your friend. Use a tight sealing storage container or simply add in a paper towel to your storage baggies to absorb any excess moisture.
13. Step 3: the Routine Storage Tips. When storing meats and poultry, freeze to use later in the week or use a tight-fitting plastic storage container for storing them.
14. Step 3: the Routine The next step in your routine is to plan out your weekly meals. I have provided you with a meal planner template and a meal planning calendar to help you stay organized.
15. Step 3: Routine STEP 1: Plan Breakfast-Pick a protein & a piece of fruit Choose proteins and fruit from the handouts I provided you. Plan your breakfast for the entire week and fill them in on the weekly meal planner or the weekly schedule. Break up protein from the daily amounts you need based on age, sex, activity level. If you have questions ask them in the Facebook group. Meal planning made easy
16. Step 3: Routine STEP 2: Snacks-Pick healthy snacks using Michi’s Ladder (Food Bible) and the snack ideas handout I provided you. Plan your snacks for the entire week and fill them in on the weekly meal planner or the weekly schedule. If you have questions ask them in the Facebook group. Meal planning made easy
17. Step 3: Routine STEP 3: Lunch-Pick A protein, carb, veggie and fat using Michi’s Ladder (Food Bible), the Smart Carbs, Healthy Fats, and Rules of Protein I provided you. Plan your Lunches for the entire week and fill them in on the weekly meal planner or the weekly schedule. If you have questions ask them in the Facebook group. Meal planning made easy
18. Step 3: Routine STEP 4: Dinner-Pick A protein, carb, veggie and fat using Michi’s Ladder (Food Bible), the Smart Carbs, Healthy Fats, and Rules of Protein I provided you. Remember the Theme Nights too! Plan your dinners for the entire week and fill them in on the weekly meal planner or the weekly schedule. If you have questions ask them in the Facebook group. Meal planning made easy
19. Step 3: Routine Step 5: Make a list. Take a look at your weekly meal plan and add the foods to your shopping list. Remember the essential items to prepare the meals too!
20. Step 3: Routine Step 6: Take your list and go shopping! Get excited you are implementing your plan!
21. Step 3: Routine Step 7: Prep your veggies and batch cook your meals. You can choose to prep for 3 to 4 days at a time or the entire week.
22. Step 3: Bonus Since you already planned week 1, I wanted to make week 2 of your new meal planning journey easier on you. I have planned that week for you. It’s my way of congratulating you on doing all this hard work for you and your family’s health. I am so proud of you! Go download the sample meal plan and shopping list now.
23. Step 3: Routine I have provided Shakeology as a healthy snack option in the meal plan. It is my go to snack when I’m on the run. It’s a daily habit and I love that I have an emergency back up plan if I’m stuck in traffic or have an unexpected appointment. You can substitute fruit, nuts or protein in place of Shakeology for now if you don’t have any. If you would like to learn more about Shakeology ask me about it in our private Facebook group.
24. Have you joined the Clean Eating Community on Facebook?
25. Every week I will share my weekly meal planning menu with you and even provide some additional tasty recipes so you can try them as a new meal under your themed dinner plan.
26. It’s also a place to ask questions and share what is working and what is not with the other women in the group. In fact, make friends, share pictures, share your favorite recipes and more. Join the Clean Eating Community by clicking the link below.
27. I would like to thank you for choosing the Clean Eating Academy. I hope you have a firm understanding of healthy eating and can now set up a meal planning schedule that will save you money, time and reduce your stress while making you healthy.
28. I appreciate you and please reach out to me if you have any questions about meal planning and nutrition. E-mail: val@vquickfitness.com Facebook: https://www.facebookc.om/ValEmich1