Spring Training Nutrition Tips

Hi readers of my latest magazine, Fit Over 50: Spring Training! As mentioned in the magazine, eating for our health is so important as we get older... and since I LOVE food, I like to make my shopping lists in advance so I know I will stick to the good stuff when I got to the store. Whether it's fresh, in-season veggies and fruit, ideas for healthy but satisfying lunches, or new snacks, I like to keep notes on my phone during the week, then on Sundays I create a list, head to the store, and meal prep to keep it easy to eat well all week! 

Below is an example of a typical list I would create covering ideas for breakfasts, lunches, dinners and snacks. I include specifics that I need, and make note of items I would want to use but already have on hand. This really helps me to focus when I am at the store, and not create a lot of food waste. I hope it inspires you to meal plan, meal prep, and enjoy all the delicious satisfaction eating for your health brings to you and your family!

Breakfasts:

Eggs, lentils, spinach, cottage cheese - make a scramble with cottage cheese on side, 2-3 times

Steel cut oatmeal, fresh fruit (whatever looks freshest), sprinkle of brown sugar (have) - 1-2 times

Bell peppers and shredded cheddar - add to eggs for an omelette - 1 time (have fruit as side)

Green protein smoothie - avocado, cucumber, apples, protein powder (have) - breakfast and snacks a few times 

Snacks:

Crudites (whatever looks freshest) and cottage cheese (above) - sprinkle with fresh herbs/salt and pepper (have)

Whole wheat crackers and a wedge of good cheese

More smoothie items - berries, oat milk, etc.

Popcorn and nutritional yeast (have)

Hummus (with crackers/crudites above)

Lunches:

Rotisserie chicken, tortillas, salsa - Quesadillas (use the avocado and bell peppers above too) 1-2 times

Tuna, salad mix, cherry tomatoes, pepitas, chickpeas, ingredients for dressing (have) - 2 times, add in other stuff in fridge

Whole wheat bread, hummus and cheese (above), all the veggies above for a Veggie Sandwich (include cottage cheese on side) - 1 time

Have leftovers from dinner 1-2 times

Dinner:

(Reminder - dining out two times this week for dinner)

Steak, green beans and salad mix (above)

Chicken breasts, spices and onions (have), bell peppers (above), serve with pita and hummus (above) for Mediterranean Kebabs

Tortilla chips, black beans, shredded chicken and cheese (above), extra veggies for Healthy Nachos (top with cottage cheese)

Rice (have), salmon, spinach and avocado (above), Asian spices (have) for a Salmon Bowl

Have leftovers from the above one night