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Hello, Pence!
Tips to Help you EAT TO PERFORM

 
 

Meal Planning Tips & Tools

The goal of this handout is to help with ease of meal planning. One of the first things to do when you're working on a grocery list and what meals you're going to cook is take a look at your week and determine which days are your busiest or you have commitments. I know the evenings my kids have sports I'll need to pick an easy/quick meal or aim for a crock pot meal that will be ready early! If I have a lighter work day or for the weekends I might chose new or harder/more complex recipes. Make sure to plan in leftover and take out days if that makes sense for your family.

As you pick a recipe make sure to write down each ingredient you'll need so you're not without when you go to start cooking. Also make note of any other staples you need for other meals (breakfast and lunch) and snacks.

Included in this handout is a list of meal planning tips, meal planning resources and a few cooking websites to check out for new recipe ideas!

 
 

Food Labels 101

Food labels are found on food products (outside of some fresh food such as produce and baked items) and provide information about what is contained in a food. This is an important tool to understand what we're putting in our bodies. This video will walk you through how to read a food label and about what information it provides such as serving size, macronutrients, ingredients, and other components that can be important to your individual health such as saturated fat, sodium, and common allergens.

 
 
 

Breakfast Burrito Meal Prep

When doing meal prep I always double or triple a recipe if that's an option. This creates just a little more work up front but saves a lot of time in the end - as is the case with meal prepping in general! I encourage people to pick a day of the week that they can spend some time meal prepping. For me personally this is usually on Sunday after grocery shopping for the week. I will prepare 1-2 meals/snacks at a time, sometimes as I'm preparing dinner that night. By doubling or tripling a recipe I don't have to repeat a recipe for 2-4 weeks. In this video I am prepping some breakfast burritos. By doubling this recipe to make 12-14 burritos at a time it usually last 3-4 weeks in our house.

The recipe I am using in this video comes from Minimalist Baker. I always encourage people to make adjustments to suit them - for this recipe I substitute sweet potatoes for regular potatoes and add black beans. Another breakfast burrito recipe I often share with people (egg based vs tofu) is from A Sweet Pea Chef.

These make for a quick and healthy breakfast option - give one a try!