Something that worked for me was to jot down a "normal" weeks menu and use it as a template to get started. Include the fast food trips if they are something your routinely do now. Pick the few biggest problem areas and find fixes or subs for just those few areas. Next week, work on another problem area. If you break it down, it isn't as overwhelming.
It's great that you want to plan ahead! Tha's a great habit. If you're worried about coming up with ideas of what to make at home, your local library probably has a ton of cookbooks on loan. You can check out a few that focus on dairy or gluten free eating. Also, when you're cooking for one, it's a lot more time efficient to make a meal that more than one - I used to plan to make 2-3 meals a week and eat various combinations of leftovers for lunches and dinners. There are cookbooks that have different ways to makeover your leftover if you're not a fan of leftovers. Good luck!
Fitness Minutes: (2,836)
3,147 7/28/13 10:20 P
Have you noticed the Mix and Match template? You might like simple meals that automatically go to the Nutrition Tracker as you ease you back to your normal life.
Fitness Minutes: (218,805)
21,377 7/28/13 3:18 P
Don't worry ! If you already have a specific nutrition plan you need to follow because of your lactose and gluten intolerance, then start by buying the things you need to create those meals. Presumably, you had a plan in place before you had your surgery. Go back to those nutrition menus and plans.
You don't have to do anything extravagant. Start with some simple things first. Don't be afraid to go to the grocery store. Remember, while there may be some tempting things there, there are also lots of HEALTHY things there too. If you want to make a change to your life, you're going to have to do some things that take you out of your comfort zone. And right now, going to the grocery store is one of those things.
Well, you need to be brave. Don't worry ! Everything really will be fine. Just start with the simple stuff first. Don't think of shopping as something scary. Look at it as an adventure ! Think of all the wonderful things you will find !!
Fitness Minutes: (4,551)
572 7/28/13 3:12 P
Start out slow.... Don't think beyond the week. If you want to, just make a plan for three days out of the week as a starting point.
Make a column for breakfast/lunch/dinner/snacks
Think about what your schedule is like for the week. Think in terms of lean proteins/fruits/veggies/whole grains/healthy fats.
What do you want to have for breakfast? Eggs, cereal, etc.
What do you want to have for lunch? A salad one day, a sandwich the next, soup the next, etc.
What do you want to have for dinner? Chicken/veggies, a convenience frozen meal the next, etc.
What do you want for snacks? Yogurt, an orange, tuna and crackers, etc.
Think how you can structure your meals. Eggs for breakfast and also have a veggie omelet for dinner one night. A tuna fish sandwich for lunch and also tuna and crackers for a snack another day.
It really comes down to - you know what you like and what your lifestyle is. Planning needs to be structured to how your week is and what you have a taste for. You'll be scratching things out and adding things to the list until you have a week which will work for you. Then you'll be ready for grocery shopping.
One advantage is, since you stated you're single - you only have to please yourself.
I always suggest to people, go to the store first to do some reconnaissance. You're not there to buy anything just walk around with pencil and paper to take notes. Take the time to look at the labels to help you make good choices. Stake out the produce section - just see what's out there.
Good luck in your planning...you can do this.
Fitness Minutes: (345)
25 7/28/13 1:29 P
Hey Everyone. I have been recovering from surgery. This is the first week I'm going back to work. I want to go grocery shopping today and create a meal plan for the week so I'm prepared (less stress during the week) and so I don't spend money on fast food during the week (plus needing to be healthier, obviously). I can't use the meal plans that spark people provides for several reasons. 1) I eat dairy free and gluten free 2) I am single and using the plan requires me to buy a whole bunch of different stuff instead of buying a few ingredients and eating leftovers or using the ingredients again during the week. Where do I start? I feel really really stressed out right now! Thanks!
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