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

Sydney Olympic and South Melbourne set for derby showdown at Jubilee Stadium

Sydney Olympic and South Melbourne reignite their rivalry at Netstrata Jubilee Stadium for another chapter in the Australian Championship.

Sydney Olympic AGM: Hanlin tackles logo backlash, funding offers and a new direction

Sydney Olympic FC held its AGM on Tuesday, where President Damon Hanlin presented a wide-ranging update on the club’s future direction.

A legacy continued: Celebrating 50 years of the Navarino Society of SA

The 50th anniversary of the Navarino (Pylion) Society of South Australia was marked with a night of pride, nostalgia, and optimism.

Renos Haralambidis reflects on time, art, and the spirit of Hellenism during Sydney visit

Greek filmmaker Renos Haralambidis concluded an insightful and warmly received visit to Sydney, which featured his entire body of work.

Oakleigh Grammar marks OXI Day with heartfelt tributes and student-led performances

With emotion, pride, and deep respect for history, Oakleigh Grammar held its annual celebration for OXI Day on Tuesday, October 28. 

You May Also Like

‘Tough times do not excuse tougher times at home,’ says Fiona Martin MP

The Help is Here campaign has been welcomed by Fiona Martin MP who said it will show all Australians there is free help at all hours, every day.

Giannis Antetokounmpo celebrates 25th Birthday with surprise video from Bucks fans

Giannis Antetokounmpo celebrated his 25th birthday yesterday on 6th of December with a surprise video from Bucks fans, wishing the Greek Freak a happy birthday....

Hezbollah leader threatens Cyprus in case of war with Israel

The head of Lebanon’s Hezbollah Sayyed Hassan Nasrallah threatened Cyprus for the first time on Wednesday.