Weekend Plan for Fueling Well all Week Long

Back to school schedules are new every year, unfamiliar, hectic, and not really settled until the end of September. So if you are a parent, or a collegiate or high school athlete looking to take charge of your eating habits to improve performance, this is your weekend to get on track!

  • Plan the week’s meals. Breakfast, lunch, dinner, and snacks.
  • Take into account what you already have in the fridge and pantry so that you can be efficient.
  • Breakfast for some is a bowl of cereal every day. That works, but you can increase your brain power and energy throughout the morning by including berries and walnuts in that cereal. img_3068
  • Be realistic based on your schedule- you will cook some meals, others you will compose from leftovers or eat at a restaurant, or you may have a sandwich night.

    img_0858
    Re-purpose leftovers: The rice in this bowl was precooked, frozen, and reheated, the chicken left over and reheated from fridge, the salad prepped in bulk and eaten over several meals, and the squash pan fried in less than 5 minutes.
  • Pick a recipe that you can prepare on Saturday or Sunday and freeze for 1-2 meals later in the week. Check out this fantastic resource from Oldways on freezer-friendly Mediterranean meals.
  • If you’ll eat out one night, decide when and where. Some nights are so crazy it is impossible to cook dinner. If you’ll eat out, where will you eat and what will you order?
  • Make your grocery list based on your week’s meals.

Do the work this weekend and enjoy the sanity the rest of the week!

*Disclosure: I provide nutrition coaching for clients in my Northern Virginia practice, serve on the Health Professional Network for the California Walnut Commission, coordinate health research programs for the Cranberry Institute, and serve as Chair-Elect of the Sports, Cardiovascular, and Wellness Nutrition practice group of the Academy of Nutrition and Dietetics. My writings on this blog are my own opinions, based on published, peer-reviewed research, and experience with my own clients and family.

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