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

Historic ties remembered as Greece’s Evzones march in Adelaide’s ANZAC Day parade

During a Dawn Service at West Torrens on Friday, April 25, the Evzones stood guard alongside Australian army battalion in remembrance.

Greek glamour meets Aussie pop: Inside the colourful universe of Stavroula Adameitis

Adelaide-born designer Stavroula Adameitis is a creator of bespoke pieces that she describes as ‘wearable art.’

Melbourne seminar to focus on the odyssey of Michel ‘Pablo’ Raptis

Michel Pablo was a twentieth century revolutionary whose life and ideas remain relevant and inspirational until today.

Lawyer Greg Masselos warns NSW workers’ comp changes could devastate frontline workers

Greg Masselos has warned that proposed changes by the NSW government to raise the threshold for claims could have devastating consequences.

Niki Louca shares how to make Focaccia Bread

Niki Louca from My Greek Kitchen shares her favourite recipe for pita bread with The Greek Herald. You can follow her on Instagram.

You May Also Like

Sydney Principal Danyel Efstratiou suggests ‘explicit’ teaching improved NAPLAN results

Principal Danyel Efstratiou and teacher Nasya Hassan have embraced a teaching model turning NAPLAN results around at Sydney Adventist School.

World Pasta Day: Top five Greek pasta dishes

Today we celebrate World Pasta Day! One of the world’s most favourite and versatile foods that is a staple in most households.

Dr Chris Profyris among 30 leading neurosurgeons defending Dr Charlie Teo

Dr Chris Profyris is among 30 leading neurosurgeons who have leapt to their colleague Charlie Teo’s defence.