Healthy Eating For One – What’s The Plan, Stan?

So you’ve embarked on your healthy eating for one journey but what’s the plan, Stan? Do you actually have an actual strategy in place? How are going to achieve that goal?

 I promised you hacks and tips on healthy eating for one and I’m here to deliver! These are just a few observations I’ve come across on my journey down this delicious road to the dinner table.

Do with them what you will. Here goes!

What’s In Your Basket? – The Store(y) Starts Here

One of the most difficult parts of eating as a single person is the waste that often comes with it.  Many perishables (especially produce) are sold in larger packages and it’s hard to use them up before their time is up. Here are a few suggestions:

What’s In Your Basket?
What’s In Your Basket?

Shop the salad bar. Although the salad bar is not the most economical way to buy groceries, there are times it may come in handy.

Take me, for example. Although I do like the occasional salad, I’m not a salad eater for the most part. After I’ve eaten the one salad I’m going to have for the next month or so, I struggle to find a use for the rest of that lettuce and all those stinkin’ cucumber slices.

This is where the salad bar comes in handy. It’s not just for salad building, either. Browse the salad bar to acquire small amounts of fresh ingredients in any meal you’re planning. There’s no waste and no prep. Win-win.

Pasta. Yes, pasta. You can take out whatever amount you want and just pop that box right back on the shelf where it will wait patiently for next time.

My two favorite ways to serve it are with sauce or as a pasta salad but it’s incredibly versatile.

There are so many shapes and flavors, made from a variety of ingredients (including gluten-free), that the possibilities are endless!

Shelf-stable and frozen items. In the same theme as pasta, there are many healthy items in the store that can be portioned out in varying amounts.

Many things you buy on the shelf have a very long life ahead of them such as nuts, peanut butter and dried fruits.

In the freezer section, you can find vegetables, fruits and loose, unbaked rolls.

Single serving. This is a category that also might appear to be less than economical because single-serve items typically have a higher unit price (cost per ounce, pound, etc.).

But consider that if you buy a bigger unit that you’re not going to finish before it expires, then you’re not saving money at all. Think yogurt, milk, and cereal.

Weekly Meal Prep Ideas – Not So Lazy Sundays

Weekly Meal Prep Ideas
Weekly Meal Prep Ideas

Portion out meat/poultry. As soon as you get home from the store, open up all those packages of meat and separate them into serving-sized portions.

Seal each portion individually in sandwich bags. Then place those bags in a larger freezer bag, label it, date it and pop it in the freezer.

The same goes for ground meats, sausages and hot dogs.

Do some advance prep. Take a look at your meal plan for the week. (You DID make one, right? Good.)  Is there anything you can do in advance to make your weekday cooking less stressful?

For example, hardy vegetables (potatoes, carrots, cauliflower, etc.) can be prepped and stored in water for up to a week, while softer vegetables can be done 3-4 days in advance.

Salad dressings and marinades can be also prepared in advance.

Cook ahead. Make a big batch of something (like this classic meatloaf) and freeze it in single-portion sizes.

Things like hearty soups or lasagna freeze well and are easy grab-and-go, one-dish lunches.

Trust me, it will make your exit out the door much smoother on Monday morning.

Think breakfast. French toast, pancakes and waffles can all be made ahead and stored in your freezer, making breakfast a piece of…um…toast! Just pop ‘em in the microwave or toaster for a sweet treat.

This Basic Overnight Oats recipe can be made in advance and stored in the fridge for up to 5 days.

Good Morning, Sunshine! – Tips For Planning Your Day

Tips For Planning Your Day
Tips For Planning Your Day

Don’t overdo it. Take the time to think about how much time you have (or are willing to take) to prepare/cook your meals during the week.

One of the biggest defeats in this game is planning to make a healthy, hearty, home-cooked meal on Tuesday evening (in quadruple to ensure you have extra to freeze up for later), only to realize that you’re too pooped to make it happen once you get home.

Make it easy. Choose easy dinner recipes for one so you don’t have to worry about packaging the leftovers for the freezer. This Spinach Feta Pizza comes together in just a few minutes with very little mess or cleanup!

Do as much advance prep as possible on your free days.

Simple recipes like this Strawberry Banana Yogurt Smoothie make breakfast a snap. Put it in a travel mug to sip on your way to work.

Double up. Choose recipes that specifically serve two or three like this simple Szechuan Style Shrimp. By making a meal you can eat a number of times during the week, you free up some spare time to get the laundry done, call a friend or just chill.

It’s Not Over (‘Till It’s Over)

It’s Not Over (‘Till It’s Over)
It’s Not Over (‘Till It’s Over)

This is not an exhaustive list, just a few tricks I’ve picked up along the way.

I’d love to hear your thoughts on these ideas and what you’ve learned on your journey as well! I look forward to reading your comments below!

 

All my best,

Cynthia

Cynthia@cynthiaeats.com

 

 

Shopping For One Person

Shopping For One Person
Shopping For One Person

Shopping for one person seems like it should be easy. After all, it’s just you, right? You know what foods you like to eat. You know how to make them. You know your schedule for the week so you know how many lunches you’ll be packing, how many nights you’ll be eating at home and whether you’ll be entertaining. Why, then, do you always end up throwing away all that limp produce and a-few-too-many-days-old chicken? And, yup. The bread is stale. Again.

There are a number of factors at play here, but typically the problem starts at the grocery store. Because it seems so easy. You know what you’re out of and you may even have a vague idea of what you’d like to prepare for dinner. So you get to the store and begin to shop but soon enough things go awry.

You see that tomatoes are on sale so you decide to get a few extra. There wasn’t a plan to get bananas but they’re perfectly ripe and certainly look tasty. And what’s that over there on the day-old bakery rack? By the time you get to the checkout, you’ve purchased waaaaayyyyyyyyy more than you had intended. And guess what? Some of that surplus is not going to make it anywhere but the trash can.

Now, don’t beat yourself up too badly because it’s not entirely your fault. Grocery stores are in the business of selling you groceries. They pay people to devise a plan to entice you to buy as much as they can possibly entice you to buy. What you need is a plan of your very own.

Make a Healthy Meal Plan

Make a Healthy Meal Plan
Make a Healthy Meal Plan

The first step in conquering the grocery store is to make a healthy meal plan. It may sound complicated but it’s really not.

Remember how you sort of knew what you wanted to eat the last time you went shopping? Well, write it down. BOOM! Meal plan. At least for one meal, anyway.

And you don’t need to make 21 separate meal plans for the week. What are you having for dinner? You could make double and nuke the leftovers for lunch tomorrow. Or even triple if it’s something you really think you’d eat three times this week. Maybe you could make this Basic Overnight Oats Recipe for a few of your breakfasts. You get the idea.

Keep in mind that whole foods meal plans don’t need to be fancy. You don’t have to buy expensive food, have gourmet cooking skills or large blocks of time. Throw a piece of chicken and a potato in the oven while you microwave a bowl of frozen carrots. There you have it. Whole. Foods. Meal. That wasn’t so hard, was it?

Organize a Shopping List

Organize a Shopping List
Organize a Shopping List

Now that you have your meal plan created, it’s time to organize a shopping list. Yes, I do mean organize.

I’m sure you’re already familiar with the setup of your preferred grocery store so make the list in the order that you’ll be walking the store.

For example, list all your fresh produce items together, followed by seafood, meat and dairy. As you get to the “aisle items” part of your list, think about what items might be in the same aisle and list them accordingly. If you have to keep backtracking to get the items you forgot to get while you were there, you might decide it’s just easier to just get a can of spaghetti and a bag of chips for dinner.

Size Matters

If you take the time to read the shelf tags at the store (that list the items’ price per pound, ounce or piece) you know that size matters.

Generally, the larger the package, the lower the unit price. So, you might ask, does ever make sense for a single person to buy food in bulk in order to save money? The answer is a resounding…maybe.

The questions to ask yourself are these: How can this be stored and for how long? Do you have the space to store it? Will you use it all before its “time is up”?

One thing to consider is whether the items can be frozen. Things like meats/poultry and bread products can easily be broken down into serving-sized packages and frozen.

Many meats and poultry can be frozen for up to a year while bread products are best used within 3 months. Fish and Shellfish are trickier as items in the showcase are likely to have been previously frozen so refreezing might compromise the quality. The safer bet, in this case, would be to buy these items in the freezer section of the seafood department.

Many fresh fruits, vegetables and berries can be prepped (seeded/peeled and sliced/chopped) then spread in a single layer and placed in the freezer. When solid, they can be stored in airtight containers in the freezer for 12-18 months. While they will not retain the crisp texture they had when fresh, they will work perfectly well for cooking and pureeing.

This leaves the vast number of shelf-stable and refrigerated items that are available in larger “family size” portions but would not hold up to being frozen. This is where the expiration or sell-by date comes in. Look at the date and ask yourself if you will realistically use it all before then. If the answer is no, it’s better to opt for smaller or single-serve portions. You’re not saving money if you end up throwing the food away.

Frozen Foods Are Your Friend (or Buying Whole Foods Frozen)

Frozen Foods Are Your Friend (or Buying Whole Foods Frozen)
Frozen Foods Are Your Friend (or Buying Whole Foods Frozen)

What’s the first thing you think of when you think of the frozen food aisle? Pizza? Corn dogs? Ice cream?

A large portion of that part of the store is dedicated to processed foods. But if you look a little closer, you’ll find plenty of healthy choices there.

For a single person, buying whole foods frozen might be the answer to your prayers. Think vegetables, fruits, berries and bread. No prep. No waste. No muss. No fuss.

Be aware that there are pitfalls even in the healthy section of the deep freeze (who knew?). Avoid vegetables with added ingredients such as sauces or cheese. And don’t bother with the more expensive “steam in” bags as you probably won’t be cooking an entire 12-16 oz bag to eat in one sitting. Make sure fruits are packaged without added sugar or syrups. When in doubt, read the ingredient label. The only item listed there should match the picture on the front of the container.

On Your Mark…Get Set…Go!!!!!!

On Your Mark...Get Set...Go!!!!!!
On Your Mark…Get Set…Go!!!!!!

It’s time to take a deep breath, get out there and shop. You’ve got this.

Cynthia

Cynthia@cynthiaeats.com