Portion Control – Week 2 Meal Plan

How did you go with your meal  plan last week?? Did it work out for you, any struggles?

This week is all about portion control – if you are a mum you can probably nod your head that you finish your kids leftovers, eat while making dinner or cleaning up – it is so important when you are trying to maintain a healthy body weight or shaping up before the summer, that you really have a look at your portions. Diets definitely don’t work and who has time to make separate meals for you and then your family. So here are some of my favourite tips that I share with my clients on how to maintain a healthy body weight but at the same time eat what your family is eating:

  1. Cook healthy and wholesome foods that you and your family will benefit from – full of wholesome vegies, fruit, low fat meats and FRESH produce – if the sun hasn’t touched it then you are better off not eating it!
  2. Eat when your kids eat! Biggest tip that I can give – as much as I want to eat with my hubby when he comes home from work it is just too late and I hate going to bed on a full belly. Instead I eat with the kids and then I have no chance of eating off their plates and then having another dinner
  3. Portion Control is key –In this picture you will see 2 different portions the little one if for me and the 2nd is for Kasper – I generally try and eat from a entree plate at night as I have eaten every 3 hours during the day therefore I am not starving at night. Try and serve yourself a small portion like the kids and after you have a glass of water and wait for at least 5 minutes then see if you are hungry before going back for seconds.
  4. Listen to your body – Are you feeling full? Have you had some water after dinner?
  5. Add protein to your meal – by adding protein to your meal you will stay fuller for longer!

 

Week 2 – Simonsen’s Meal Plan

Sunday:    Pesto Pasta with Salad & garlic bread
Monday:   Donna Hay Chicken with Halloumi & Honey, potato salad & garden salad (grandparents for dinner)
Tuesday:  Cheesy Beef Tortilla Stack from Hello Fresh recipe – KIDS FAVOURITE
(had no zucchini’s so added spinach instead kids didn’t notice – Baharat spice is Mixed spice)
Wednesday: Fish & Roasted Vegetable Quinoa Salad
Thursday: Danish Pork/veal meatballs with rice and steamed vegetables
Friday: Leftover Fridays the same as Thursday with cut up vegie sticks instead
Saturday: Night off – If you are at home use whatever is left in the fridge and make a little antipasto board or omelette! Or get your partner to surprise you 😉

 


COOKING WITH GINGER ESSENTIAL OIL

When a recipe is calling for fresh ginger how many drops of ginger essential oil should you use and when to add it?

Last night we had a ‘Crispy Pork Stir Fry” from Curtis Stones – Coles $10 meal, so yummy yet simple.

Such a great example to demonstrate how many drops of ginger you should add to your meal based on your personal taste.

Generally, 1 tsp of grated ginger = 1 drop of ginger EO

I made 2 batches of this recipe so I doubled the amount required:

This is how much I used:

6 tsp grated ginger = 3 drops of ginger EO – I would have added more however my kids are not great fans of ginger so I didn’t want to add too much, if it was just me and the hubby I would have added another drop.

Method: I just added drop by drop, and it is better to add gradually to ensure that you are not over powering the dish. Everyone’s tastes are different.

When do you add it:
It asked you to add the fresh ginger at the start and stir fry it with garlic and spring onion, instead when cooking with essential oils you need to add it at the end to get the most benefit out of every drop.

In this case, when you put the sauce together I added the ginger and then added the sauce at the last 3 minutes of the cooking.

## Ginger essential oil may help to support healthy digestion, may help to reduce bloating, gas, and occasional indigestion and may help reduce occasional nausea*

For more information about how ginger essential oil can support your health and wellbeing, click here


Meal Planning made easy – Week 1

Meal planning can sometimes be a little overwhelming and if you are not organised it either costs you a lot a of money and often won’t work out. Over the coming weeks I thought I would share what we having so that you will feel inspired to try new foods and hopefully give you some new recipes to add to your family favourites.

Here are some quick tips that might help you with planning meals for your family:

  1. Shop online – new favourite thing to do, it means that I am staying in budget – I can swap and change foods when needed and maybe opt for a cheaper meal instead.
  2. Get your diary out – before you even start your meal plan you need to check what you have on during the week as you will not be able to prepare a 1 hour meal if you have sports all afternoon. Be smart and savvy when it comes to your meals
  3. Get inspired: Follow a few of your favourite celebrity chefs on facebook and save your recipes. How to do this – click the 3 dots on the top of the posts and click save post that way you can come back to it at a later date
  4. Ask the kids: I always ask the kids what they would like to eat during the week that way they are also getting something that they like and they feel excited that they have contributed and can’t wait for there meal night…. maybe they can start to cook for you as well lol
  5. Thursday night cook for Friday: Not sure about you but I hate cooking on Friday nights and when I can afford it I will grab takeaway however I am never impressed and often disappointed. So I usually cook a meal that we can re-heat up on a Friday night.. so much more relaxing and you can also feel like you are having a night off.

Week 1 – Simonsen’s Meal Plan

Sunday:    Beef Ravioli with homemade red sauce & salad
Monday:   Crispy Pork Stir fry with baby broccoli
Tuesday:  Fish &  Homemade Chips with Halloumi Salad
Wednesday: Pesto, tomato & bocconcini Pasta
Thursday: Lamb shoulder (pressure cooked) with baked vegies
Friday: Lamb & salad wraps (used leftover lamb)
Saturday: Night off – If you are at home use whatever is left in the fridge and make a little antipasto board


Back to School – Be Organised and Plan Ahead

Being organised in the kitchen is so important when our kids head back to school! I find if my kitchen, meal plans and supplies are not stocked for the week ahead than there is way to fail when getting meal on the table and lunch boxes out the door.

To help you get started with back to school lunch boxes here are my top tips:

    • Meal planning – every Sunday make a meal plan for the week that way you can add in your nights out, kids activities – if you want to be super organised try making a separate one for the kids lunchboxes if that helps – Click here for my meal plan I use
    • Smart cooking – when planning your meals try and make something that you could re-use in another meal – I also try and make 4 meals a week that I can either use to make another meal or simply have leftovers!
    • Shopping list – YOU NEED A shopping list – that way you know what you need to buy and avoid the snacks that you think you need (plus save money) – if you have a really busy schedule you can also try ordering online from your favourite local grocer or supermarket. I am a list kind of girl so I don’t like using my phone but if your phone is your daily checklist there are so many great app’s that you can download – Woolworths and Coles both have one as well.
    • Cook in bulk – this will save you time during the week, especially if you have a lot of activities on after school or working full time. Sunday is usually my food prep day where I bake a healthy cake/slice – cook some meatballs or bake a chicken for their sandwiches!
    • Food Prep – On Sundays you can cut up vegetable sticks for the first 3 days of the week and make a yummy fruit salad! Try and get as much done as possible. A friend of mine has all her lunches sorted for the week and stores them in her fridge so this might work for you as well.

Let’s get organised and make our life easier – Mums we are on a mission #mummymetime to have more time for mum so if this is something that you struggle with or need help improving on, I hope these tips are helpful. If you have helpful tips that you would like to share please comment below as I would love to hear how organised your kitchen and prep is.