Meal Planning

I’m not by nature the most organized person in the world, I admit. But I have come to realize in my adult life that a certain amount of planning and routine gives me freedom and greater room for creativity. This is something I continue to struggle with in my artistic practice, but I think I’ve mastered it when it comes to food.

The first step for me is to have a well-stocked pantry and freezer. I always make sure to have certain staples around: whole wheat flour and pasta, oatmeal, brown rice, lentils, split peas, and usually a couple other kinds of beans and grains too, plus canned tomatoes and pumpkin puree. A few other things that are somewhat more perishable include onions and garlic, potatoes, and sweet potatoes. In my freezer, I keep plenty of frozen fruits and flax meal for my morning smoothies. I also like to have frozen greens like spinach, peas, corn, and some kind of vegetable blend. Sometimes I store tortillas or an extra loaf of bread as well.

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All of these things on hand make it easy to throw together a quick meal after work or on a weekend morning. For example, I can toss brown rice, lentils, and sweet potatoes in a pot with onions, frozen spinach and spices and have a delicious stew in less than an hour. Or split peas and potatoes, plus onion, carrot, and celery (other staples in my fridge!) I can make a breakfast hash with sweet potatoes, onions, and greens. I can improv a soup with frozen vegetables, pasta or potatoes, and some canned tomatoes. Spaghetti sauce comes together quickly with garlic and canned tomatoes. A baked potato is a great foundation for some steamed greens and leftover beans or lentils, or a spoonful of hummus. Frozen vegetables can be boiled with pasta and tossed with sauteed garlic or a little thinned out hummus. The combinations are endless. If nothing else, I can always rely on a hot bowl of oats, either sweet or savory.

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Favorite meal: Baked potato with hummus and spinach

The other important plan-aheads I do ensure I have healthy meals during the day at work. Every weekend, I prepare a big pot of something (usually a hearty soup or some variation on beans and rice) to pack for lunch every day. I try to have enough to last through Wednesday at the very least, when I ought to have time to come up with something else. Whenever possible, I also plan a snack for some point during the day – an oatmeal bar and some fruit, usually. Sometimes it’s cut up veggies and hummus.

I also prepare my morning smoothie ingredients on Sunday night. I’m kind of brain dead in the morning until after I’ve had my coffee, so I have idiot-proofed my breakfasts. I put my ingredients for each day into an old take-out container: Greens or chopped beets, flax meal, 1/2 banana, and 1/2 cup of berries or other fruit. Sometimes I include a plant-based protein powder, but I don’t think it’s totally necessary. Then in the morning, I can just dump it into my smoothie cup, add almond milk to cover, and blend it up to take with me on the bus. I’m also experimenting with blending up a big batch of smoothie and freezing it in individual cups, but the timing hasn’t been right with the thaw just yet.

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Two blueberry and kale, two mango and parsley, one strawberry and lettuce.

With a little planning and careful shopping, I can be sure to have healthy meals at my fingertips all week long. The more healthy whole foods I have around, the less processed junk or expensive take-out I am likely to eat. The busier I become, the more important this is! Especially now that I’ve gone from working 6ish hours a day to a full 9 hours. Please let me reward you with my current favorite smoothie:

Tropical Beet Smoothie

Ingredients

1/2 a medium beet, cooked, peeled, and chopped

1/2 cup crushed pineapple in juice (or a little more if you use chunks)

1 small thin-skinned cucumber (about 5″ long), in chunks

1 Tbls chia seeds

Juice of one lime

1/2 cup or so of unsweetened coconut milk (the kind in a carton, not a can)

  • Combine all ingredients in a blender and puree until smooth. Depending on your blender, you may need to add ingredients one at a time, or use a little more milk. My old Cuisinart blender probably couldn’t have handled this, but I got a Ninja for my birthday and it makes quick work of the beets and cucumber all at once!

 

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The remains

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