One Week 1800 Calorie Meal Plan 3.31.16

So, we decided to do a weekly meal plan again this week. I think I stick better to my meal plan when we have a shorter time (though we actually already switched Thursday and Friday). We’ve decided that grocery shopping is now to be done on Wednesdays. Sprouts has double ad days on Wednesdays. 

  Thursday Friday Saturday Sunday Monday Tuesday Wednesday
Breakfast Cheerios and Milk (350) Cheerios and Milk (350) French Toast – 2 slices and apple slices (380) + syrup + chocolate milk (150) Monkey Bread (half recipe) (515) + Apple slices (80) 1 cup cheerios + 1 cup milk (200) + coup of canteloupe (100)

 

1 cup canteloupe (100), 1 cup cottage cheese (180), brioche toast and cream cheese or butter (350) Cheerios and milk (350) + 1 cup cantaloupe (100)
Lunch 2 Tablespoons peanut butter and apple slices (280), ham and cheese croissant (400) Ham and cheese croissant (400), 1 apple (80), 1 sliced cucumber (15) Leftover chicken thigh, quinoa and carrots (451) 1 sliced cucumber (15), 1 banana (100), peanut butter (200) Ham and cheese croissant (400) + 1 cucumber (15) Leftover taquitos (792)

 

Leftover Pork chops and stuff (389)
Dinner http://www.theendlessmeal.com/baked-general-tsos-cauliflower/ with rice (565) http://juliasalbum.com/2015/09/cilantro-lime-honey-chicken-thighs-recipe/ and quinoa + cooked carrots (451) http://www.food.com/recipe/tortellini-with-edamame-and-smoked-sausage-475139 (512) Pork Chops + canned green beans + mashed potatoes (500) http://www.rachelcooks.com/2016/01/22/vegetarian-baked-taquitos-5-ingredient/ with sour cream in corn tortillas (792) – five taquitos with ¼ cup sour cream http://www.cookingclassy.com/2014/08/creamy-chicken-asparagus-pasta/ (550) Date Night
Snack 1 cup cottage cheese (180), 1 banana (100) 1 cup chocolate milk (150), 1 cup cantaloupe (100) 1 cup canteloupe (100) 1 cup cottage cheese (180) Apple Slices and Peanut Butter (280) 1 sliced apple (80) 1 sliced apple (80), ½ cup cottage cheese (90)
Total Cal: 1875 1546 + Ice Cream! 1593 + syrup 1570+ dessert 1787 1772

 

1009 + date night

xoxo,

Kelsey

3/11/16 – 3/18/16 Meal Plan

This week we decided to do a one week meal plan and see how that worked out. We’ve always had a bit of trouble sticking to the meal plan by the end of the second week. We get lazy and want to eat based on our mood. So, a one week meal plan it is.

We also shopped at Sprouts in addition to Smiths this week and it was GREAT! The produce was so affordable. We’ll be shopping at Sprouts from now on for most of our produce unless there is a sale at Smiths.

Here is this weeks meal plan:

3.11.16MealPlan

Here are the links to the dinner recipes:

Saturday: http://damndelicious.net/2015/01/03/chicken-broccoli-alfredo/

Sunday: http://www.yummyhealthyeasy.com/2015/11/crock-pot-roast-with-vegetables.html

Monday: http://www.gimmesomeoven.com/fried-rice-recipe/

Wednesday: http://www.gimmesomeoven.com/easy-cheesy-breakfast-casserole-recipe/

Friday: http://www.sarahtitus.com/2015/10/04/the-perfect-tuna-melt/

Pie: http://www.crazyforcrust.com/2015/06/no-bake-oreo-cheesecake/ 

In case you were wondering, Monday was Pi Day.so, we had to have pie… or cheescake that appears as pie.

xoxo,

Kels

Meal Plan 2/28/16 – 3/11/16

It only took me like 5-6 hours to make this meal plan. I am all meal planned out. Hopefully it will get easier. I don’t remember it taking this long last time I did meal plans like this. Of course, I never checked that I was hitting all of the food groups so, I suppose that added time.

The number one lesson I learned this week while meal planning? Use a pencil on my check mark sheet. As you can see above, I had many scratch outs and it looks awful and became a little confusing to read.

Otherwise, I’m quite happy how the plan turned out. Now here’s hoping I don’t forget anything at the grocery store!

Here is the link to the (almost) 2-week menu: https://docs.google.com/spreadsheets/d/1M30B3gm4RKK9ohPHN9kn8f2955Q1pjAtKfkdIhoJGYo/edit?usp=sharing

What do you think? Too much effort for a meal plan or is it a great idea?

xoxo,

Kels

Nutrition in Meal Planning

Monday kinda got me on a nutrition kick. Before I got pregnant I was actually really good at tracking my food. We had trouble conceiving and my doctor told me if I lost weight, it would be easier. At the beginning of 2015, I was 170 pounds (I’m 5’4″) and wore a medium/size 8. I wasn’t huge but, that was the biggest I’d ever been. After my doctor told me loosing weight would be best, I took to it with vigor. Difficulty conceiving was completely out of my hands but, my weight – I could control that. My type A-ness was completely stoked. In April, I put myself on 1500 calories a day which was the lowest (according to somewhere on the internet) I should go. I am dead set against doing diets that restrict what you can and can’t have because I know I would fail in a minute if I couldn’t have potatoes or chocolate milk or things like that. So, I allowed myself to have anything I wanted, but if I ran out of calories it sucked to be me. Anyways, about halfway through the year, I had to switch doctors (I graduated college and could no longer see one of the schools doctors). He flat out told me that 1500 calories was too high for me if I wanted to lose substantial weight and told me to go down to 1200. (Don’t freak out anyone! It’s because I have PCOS which basically makes it difficult for my body to transfer food into energy and instead just stores it. I need less food than a normal person). I dropped down to 1200 calories. For those of you who have never eaten that few calories before, it isn’t a lot and you really have to plan your food well to not end up eating celery for dinner. So, for a couple months, I planned every individual meal and snack for the day and how they related to the other meals so I wouldn’t go hungry. I had all the foods listed and all of their calories next to them. I lost 25 pounds between April and October (when I found out I was pregnant). I lost another 5 pounds the first month I knew I was pregnant because I couldn’t eat anything. Fast forward to my last doctor’s appointment and my doctor tells me this: ‘So, you didn’t gain almost any weight your first trimester so this is okay but, this past month you gained 8 pounds. You don’t want to continue doing that.’

Oops. 

The past couple of weeks, I’ve really been trying to scale back my eating and I aim for 1800-2000 calories. (Side note: When you’re pregnant, you should add about 300 calories to what your body normally needs. When non-pregnant 1500 calories had me loosing a little weight so, I aim for a little above 1800. Everyone is different though so, ask your doctor!). As, I was reviewing nutrition information for my article on Monday, I realized I probably wasn’t getting all the nutrients me or Little C needs. So, I consulted the handy-dandy MyPlate. Thanks government! I mixed the recommendations of how many servings of each food group I need for someone my age/weight/height that isn’t pregnant vs that is (hence why they are optional). The reason I did this is because, MyPlate decided that I needed 2400 calories as a pregnant woman. Which might be true normally but, definitely isn’t for me.

Anyways, after that long rambling explanation, here is what I came up with:

I meal plan by two weeks, which is why there are two checkboxes under each day of the week.When I meal plan, I have the chart printed and check the boxes as I assign food to each day. I also check calories as I go along. I use My Fitness Pal (non-affiliated link, I just love them so much, and it’s free) to check calories for each food item.

I will post the full 2 week menu on Friday!

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Fruit 1
Fruit 2
Vegetable 1
Vegetable 2
Vegetable 3
Grain 1
Grain 2
Grain 3
Grain 4
Grain 5
Grain 6
Grain 7 (opt)
Grain 8 (opt)
Protein 1
Protein 2
Protein 3
Protein 4
Protein 5
Protein 6
Dairy 1
Dairy 2
Dairy 3

 

2 Servings of fruit:

  • 1 cup raw fruit
  • ½ cup dried fruit
  • 1 cup 100% fruit juice

2.5 – 3 Servings Vegetables

  • 1 cup raw/cooked veggies
  • 2 cups leafy salad greens

6 – 8 servings Grains

  • 1 slice of bread
  • ½ cup of cooked rice/pasta/cereal
  • ½ cup cooked Oatmeal

5.5 – 6.5 Servings Protein

  • 1 oz meat
  • 1 egg
  • 1 tbsp peanut butter
  • ¼ cup beans

3 Servings dairy

  • 1 cup milk
  • 1 cup yogurt
  • 5 oz cheese

How do you make sure you eat healthily?

xoxo,

Kels

Nutrition in Young Children

I often write articles for NAFCC (The National Association for Family Child Care). Here is the article I wrote for this month’s featured standard (NAFCC requires their accredited providers to meet certain standards to be accredited with them).

4.73 The provider serves nutritious and sufficient food following Child and Adult Care Food Program guidelines. If parents bring food, the provider assures that it is nutritious or supplements it.

Young children’s stomachs are only about the size of their fists. This is why small but frequent feedings work best. Try to feed your toddler ever 3 or so hours. A child’s body uses nutrients from food to function properly throughout the day. Children that are fed a healthy diet can learn, grow, and play!

Some of the benefits of good nutrition in children are:

  • A healthy weight for their height
  • Mental well-being
  • Ability to concentrate
  • Strong bones and muscles
  • Good energy levels
  • The ability to fight off sickness and disease
  • Easier recovery from illness or injury
  • Lower risk of type 2 diabetes, high blood pressure, stroke, joint problems, breathing problems, and obesity

Remember that offering nutritious food is not enough. It is important to encourage learning about good nutrition so, that older children can learn to make good decisions on their own.

Tips for encouraging healthy learning:

  • Offer a variety of healthy foods so children don’t see healthy foods as boring foods.
  • Expect children to like new foods but, don’t be discouraged if they don’t. It takes multiple tries for children to adjust to the texture and taste of new foods.
  • Encourage children to eat slowly and enjoy their food.
  • Allow the children to determine how much they eat. Encourage them to listen to their bodies and when their bodies tell them they are full.
  • Avoid using food as a reward or a punishment.
  • Use real food labels in imaginary play areas. Encourage and teach older children to read labels.
  • Encourage children to safely help prepare health meals and snacks.

While children may spend a great deal of time in your care, parents have a huge impact on the health of their children. Encourage parents to continue offering healthy choices at home. Make sure to offer them a menu so they can plan their meals  and supplement the nutrients the child is already getting in your care. Offer parents a copy of the CACFP Meal Pattern. This offers a simplified checklist for busy parents to make sure they are providing all the food groups their child needs.

The above tips are not all inclusive.  After all, there are Many Right Ways! Find your own creative ways to encourage children to eat healthily and teach them about the importance of good nutrition.

For more helpful information conduct your own internet search or visit the sites listed below.

http://healthymeals.nal.usda.gov/cacfp-wellness-resources-child-care-providers

http://www.choosemyplate.gov/

http://familydoctor.org/familydoctor/en/kids/eating-nutrition/healthy-eating/nutrition-healthy-eating-for-kids.html

Resources:

Chan, By Amanda. “10 Ways to Promote Kids’ Healthy Eating Habits.”LiveScience. TechMedia Network, 22 Sept. 2011. Web. 22 Feb. 2016. <http://www.livescience.com/35876-kids-healthy-eating-tips.html>.

Editorial Staff. “Nutrition: Healthy Eating for Kids.” Nutrition: Healthy Eating for Kids. American Academy of Family Physicians, Mar. 2015. Web. 22 Feb. 2016. <http://familydoctor.org/familydoctor/en/kids/eating-nutrition/healthy-eating/nutrition-healthy-eating-for-kids.html>.

“Healthy Eating for Kids.” Healthy Eating for Kids. Memiah Limited, 2016. Web. 22 Feb. 2016. <http://www.nutritionist-resource.org.uk/content/healthy-eating-for-kids.html>.

Photo Credit: Bruce Tuten

Bi-Weekly Meal Plan: 2/13/16 – 2/26/16

Mr. B and I sit down every other week and meal plan. If we didn’t meal plan, we would fall apart at the grocery store. We would probably spend twice what we could afford and then go out to eat anyways. I have no idea how people live without a meal plan. Sometimes, we won’t eat everything that is in our meal plan. We get lazy and will eat ramen or cans of soup with grilled cheese or we’ll make pancakes. Or we’ll be so easy that we end up eating pretzels and fruit for dinner (hey, don’t judge!). Anyways, we try to eat everything on our menu, though we’ll often rearrange things throughout the week depending on our mood.

So, how do we plan? First, we run through a brief overview of food we have left in the pantry, fridge, and freezer that we need to use. This could be a mental overview or we might actually go and look. This week, we had leftover ham, so, you’ll see that in the menu. Then we look over the Smith’s ad and see if there are any good sales. Cauliflower and steak are both on sale and you’ll see them in the menu (for a lovely Valentine’s dinner). Then we set date night dates for once a week (we are not having one the first week because we are going to my niece’s blessing that weekend and so, we’ll be spending lots of money on that). Then we set 2 days of vegetarian meals each week (to save money on the price of meat and to remind us we don’t need meat everyday). Then we fill in the rest of the week!

It takes us a couple of hours but, that’s usually because we get distracted and I am a picky eater and say no to everything (She really does. She never lets me have anything good! – Mr B).

So, here is our meal plan:

Saturday –  Fried Perogies p. 132 – 133 (Half Recipe, add half cup of diced green onion) serve with fried spam 

Sunday – Steak and Roasted Cauliflower (Mr. B makes the Steaks, he gets to do whatever he wants) 

Monday – Cheese Quesadillas w/ Sour Cream (Vegetarian)

Tuesday- One Skillet Chicken with Lemon Garlic Cream Sauce and Shell Pasta (sub heavy cream for milk and butter)

Wednesday – Potato Soup *Vegetarian

Thursday – Basic Baked Chicken Breast and Orzo 

Friday – Chicken Cordon Bleu Pockets  *Uses ham

Saturday – With the Family

Sunday – With the Family or On the Road

Monday – Black Bean/Beef Hamburgers and frozen french fries  

Tuesday – Tacos

Wednesday – Grilled Cheese and Soup *Vegetarian

Thursday- Movie Night – DEADPOOL – dinner is popcorn (yeah, healthy, I know)

Friday – Broccoli, Rice, and Cheese (This recipe is exactly as it sounds and it is one of our favorites) *Vegetarian

There you have it! We are hoping we’ll spend under $100 for these two weeks of groceries. Let’s see if we do it!

xoxo,

Kels

Photo Credit: Seattle Municipal Archives

Sister Recipes: Mexican Chicken and Baked Mexican Chicken Tacos

Sister Recipes is a series I want to start with the goal of making more sister recipes. So, what is a sister recipe? Well it is a meal planning tactic where you use the first meal’s leftovers to make the second meal. We see a lot of sister recipes around thanksgiving time when everyone is trying to figure out what in the world to do with that leftover turkey but, we can use it the rest of the year to meal plan.

This weeks meal plan of sister recipes was an accident (and actually is what spurred this series). We made Crockpot Mexican Chicken and had taquitos (with plain chicken) planned and while I ate dinner I suddenly had a lightbulb that this chicken would taste fabulous in taquitos. And it does (well taquito-like tacos anyway).

Here is the link to the first recipe:

Mexican Chicken and Rice

http://www.carlsbadcravings.com/easy-slow-cooker-shredded-mexican-chicken-recipe/ (we didn’t use chipotle chili pepper  or liquid smoke and it still turned out fabulously). The first night we served the chicken over rice with some cheese. I loved it but, Mr. B said it was only ‘okay.’

The second recipe is: Baked Mexican Chicken Tacos

Baked Mexican Chicken Tacos

1.5 cups Mexican Chicken (see above)

3 oz Cream Cheese

1/4 cup sour cream

1/2 cup shredded mozzerella

12 6 inch corn tortillas

Sour Cream, Refried Beans, and/or Guacamole for serving

Directions: Preheat oven to 350 F. Mix everything but the tortillas together to make the filling. Microwave tortillas for 20 seconds. Divide filling evenly between tortillas and roll up. Lay rolled tortillas, opening side down, on a greased baking sheet. Cook for 15 minutes.

The second recipe is taquito inspired but, I can never manage to make my taquitos stay rolled… oh well.

xoxo,

Kels