Make a plan

Writing down my daily intake of food is one of the tasks that helped me during my weight loss journey. Another task that helped me was planning out my weekly menu. My plan is similar to a post by Prof. Me made in June.

I generally grocery shop once a week. Those trips are for essentials such as bread, milk, fruit, and anything I'm missing from my weekly eating plan. I always make a list. That is one of the keys for me. If it is not on my list I don't purchase it. Doing so prevents me from impulse buys. I also follow the general rule of not going to the grocery store hungry. It really does work.

An example of a typical week appears below*. I also take at least 3 servings of fruit, 1 container of fat-free yogurt, and a 100 calorie snack with me each day. I eat those items throughout the day.

Sunday
Lunch - egg salad sandwich
Dinner - two cheese veggie lasagna (normally makes a pan so I freeze in single servings)

Monday Lunch - baked salmon served over baby spinach
Dinner - leftover lasagna

Tuesday
Lunch - eat out with friends
Dinner - broiled boneless pork chops, steamed asparagus, and salad

Wednesday
Lunch - crab and spinach quesadilia
Dinner - baked fish, string beans, salad

Thursday
Lunch - baked salmon over baby spinach
Dinner - baked chicken with carrots and potatoes

Friday
Lunch - soup or leftovers from Thursday night
Dinner - eat out with friends

Saturday
Lunch - sandwich and chips
Dinner - eat out with friends

Making a plan works for me and keeps me on track. I'm not very strict each week about following the plan, but I do my best.
*I don't mind leftovers so that I incorporate them each week.
Tags: healthy habits