Dietitian, Georgia Pandelios, shares her top tips on meal planning like a pro

·

By Georgia Pandelios, Accredited Practising Dietitian and Owner at Nutrition Prescription.

Meal planning is a great way to get organised both in your kitchen and in your life. This is especially important for those of you with little time, or a health and weight goal but have difficulty staying on track. Starting any diet or meal plan can get overwhelming, particularly if you haven’t done it before or if you are only just starting to take control of your diet, shopping and meals. Using a meal planner can take a lot of that anxiety away by setting yourself up for a great food week.

I highly recommend using a seven day meal planner. You don’t need anything fancy, you can even make one yourself for each day of the week with a section for each breakfast, lunch, dinner and snack. Alternatively, you can download one for free from www.nutritionprescription.com.au/freebies.

To get started, you will need to first set a regular and regimented shopping day. This should be a day that allows you the time to shop and store (or even prep) your groceries. I recommend aiming for weekly shops.

Georgia recommends a regular and regimented shopping day.

Then you will need to plan out each of your meals and snacks for each day of the week. If you plan to have leftovers, a birthday trapezi, are eating out or yiayia is bringing over her gemista, write it in – you will need to plan around these days. Aim for two to three breakfast options and 4-5 lunch / dinner options.

I highly recommend you make a short list of back up options, in case plans fall through. These should be quick and easy to make, using everyday household staples. For example, strapatsada (or kagiana, as it’s called where I’m from in Greece) is a perfect go to. All you need is extra virgin olive oil, eggs and a can of tinned tomatoes, with a slice or two of toast to serve (optional, add feta).

Once the planning of meals is done, do an inventory check of your fridge, freezer and pantry to make sure you have what you need. Make a shopping list of what is missing.

Lastly, go shopping. If you are time poor or don’t enjoy shopping – use technology to your advantage. Opt for an online shop with click and collect or have your groceries delivered.

READ MORE: Dietitian, Georgia Pandelios, shares her top eight tips for shedding those COVID curves.

Meal prepping can be quick and easy.

If you really want to set yourself up for an easy week, take the extra step and meal prep some of your cooking ingredients and portion out your snacks. This will help you make sure that you follow through on the meal plan you have created.

If you need help with your diet and lifestyle, contact Nutrition Prescription for a nutrition assessment with tailored nutrition recommendations. You can book through www.nutritionprescription.com.au or email info@nutritionprescription.com.au.

Nutrition Prescription, founded by leading maternal and foetal health fertility dietitian and nutritionist, Georgia Pandelios, aims to offer nutrition consultations specially designed for the whole family – from infants to adults and elderly, through to highly specialised fertility-pregnancy, paediatric and food reaction services. They can assist with all your nutrition needs, including complex and chronic conditions – in English, Greek or Portuguese.

Follow Nutrition Prescription on Instagram & Facebook

Disclaimer: The information in this article is generalised and is not intended to replace medical or dietetic advice, nor directly manage any medical conditions. For personalised advice, please speak with your doctor or contact us via info@nutritionprescription.com.au to make an appointment with one of our Dietitians.

Advertisement

Share:

KEEP UP TO DATE WITH TGH

By subscribing you accept our Terms of Service and Privacy Policy.

Advertisement

Latest News

St Benedict School in Mt Torrens rejects screens, embraces ancient Greek philosophy

Established in early 2024 by members of the Catholic Church of the Holy Name, St Benedict has grown to around 50 students.

Greece’s stolen treasures find a digital voice in UNESCO’s Vanishing Museum

UNESCO’s Virtual Museum of Stolen Cultural Objects, launched at MONDIACULT 2025 in Barcelona, offers a new way to confront cultural loss.

Michael Tassis included among SEQ’s leading hospitality bosses

With 11 venues already thriving and a twelfth on the way, Tassis has cemented his place as one of Queensland’s most dynamic restaurateurs.

EU to replace passport stamps with biometric border system

The E.U. is preparing to phase out traditional passport stamps for non-EU travelers, introducing a new digital border control program.

Parthenon free of scaffolding for the first time in 15 years

For the first time in over 15 years, Athenians and visitors can enjoy an unobstructed view of the Parthenon.

You May Also Like

The ‘Soul of Greece’ will come to QPAC this May

The Queensland Performing Arts Centre (QPAC) will play host to a full symphony orchestra and one of Greece’s leading vocalists, Ifigeneia Ioannou, for the...

Greek footballer George Baldock found dead in Athens

Greece defender George Baldock was found dead at the swimming pool of his home in Glyfada, a suburb of southern Athens, on Wednesday night.

Melbourne’s Greek Community meets with Anthony Albanese to discuss borders and multiculturalism

Federal Labor Leader, Anthony Albanese, along with the President of the Greek Orthodox Community of Melbourne held a meeting on Friday.