What A Nutritionist Eats In A Day | Monica Hoss MS, RD, LD
When you hear the phrase “meal planning,” how do you feel? Do you get overwhelmed? Not sure how to start? Feel bored and stuck in a rut? To provide you with some inspiration and “how-to’s” on meal planning and food prep, we’ve asked our registered dietitian Monica to share what she does on the regular to keep healthy, real food in the rotation for her kids, her hubby, and herself (especially when life gets busy).
Tips for Food Prep
Monica, how do you plan for a week of real food?
My method of meal planning is a little different than most. I grew up learning to cook from my mom, who never used a cookbook or recipes. As a result, neither do I! I might have a meal or two in mind to make for the week but most of the time I “wing it.”
What I like to do is make sure my kitchen is stocked with plenty of real-food ingredients. I buy whatever produce looks good at the grocery store, or farmer’s market in the summer. Then I’ll choose a few quality proteins, we love salmon, fish, beef and chicken for dinner. I also like to keep a few quick protein items like eggs, organic nitrate-free turkey meat, tuna pouches, and nitrate-free chicken sausage for breakfasts, lunches and snacks.
As long as I have these essentials, I can make a meal pretty easily. It sounds crazy but this method of cooking is easier for me than making a meal plan. I usually go by what sounds good or how much time I have to cook. Our meals are pretty simple and focus on meat, veggies, salad and sometimes a starch!
I do plan ahead depending on our schedule. I have two elementary-age kids who are super busy with sports and activities. These nights, I make sure to have some meals cooked ahead of time or rely on our slow cooker or air fryer. I love when we have leftovers since they are the ultimate fast food.
What are your top five items used in the kitchen?
- Non-toxic, non-stick ceramic pans (Always Brand): these are an investment but I am obsessed with them. They are the pans I use 99% of the time. They are non-stick so clean up is a breeze. They have a handy spatula holder built in. They are just beautiful and make cooking enjoyable.
- Vitamix: I was gifted this blender as a wedding gift 10 years ago and it still works great. I use it for smoothies, to make sauces, blender muffins, nut butters, etc. Since it’s a powerful blender, it’s so versatile!
- Mini Sheet Pans: I found a pack of five small sheet pans at Costco and they are so easy! I love using sheet pans to roast veggies in the oven and the clean up afterwards is fast and easy.
- Ninja Foodie: this is a slow cooker/pressure cooker/air fryer all in one. We use the air fryer and slow cooker settings the most.
- Small knives: I use them all the time to cut up fruit for my kids, or to prep veggies. I think I pull my knives and small cutting boards up for every meal and snack.
What tricks do you use that make meal prep easier?
- As mentioned above, I like to have a stocked kitchen. As long as I have ingredients on hand, I can make sure I am eating real foods.
- Batch cooking! I’m a huge fan of batch cooking. I always tell my clients that if you’re going through the effort of being in the kitchen then you might as well make more than one meal. Whenever my husband turns on the grill, I have him grill a few different protein options that we can have on hand for the week. I’ll also roast a huge pan of veggies at once. If I’m making rice or potatoes, I’ll also make sure to make extra for leftovers.
- Focus on the meal or time of day that is most challenging. If breakfast is difficult because you’re pressed for time then make one or two recipes ahead of time (egg bakes, hard-boiled eggs, Brussels breakfast hash). For me, the most challenging tends to be lunch so I like to pick one recipe to cook on Sunday nights and then divide that into my individual lunches for the week. For dinner time, use the slow cooker!
- Remember that even 20-30 minutes of prep time can make a difference for the week. You will be surprised at how much you can get done in that time. Chop some veggies, make a pot of quinoa, roast chicken and potatoes, prep some hard-boiled eggs…you’ll thank yourself later in the week.
What do you always keep on hand?
In the fridge:
- Eggs
- Plain Greek yogurt
- Snacking veggies usually carrots, cucumbers, cherry tomatoes, mini peppers
- Broccoli
- Salad greens
- Organic berries
- Organic apples
- Organic pears
- Clementines
- Avocado
- String cheese/yogurt for kids
- Organic deli meat
- Sauerkraut
- Kerrygold grass-fed butter
- Milk for my kids
*I try to purchase as much organic produce as possible but especially prioritize buying organic fruit for my kids
In the pantry:
- Raw nuts
- Seeds
- Nut butters
- Olive oil
- Avocado oil
- Coconut oil
- Balsamic vinegar
- Sprouted grain bread
- Gras-fed beef sticks
- Mary’s Gone Crackers
- Canned tuna
- Canned coconut milk
- Dark chocolate chips
- Rice/quinoa/wild rice
What To Eat
With these tips in mind, what might a “winging it” day of meals look like for Monica? The key is to build each meal and snack with a quality animal protein, a healthy fat, and a nutrient-dense carbohydrate. Let’s take a look at what some options might be!
Breakfast: As the weather gets warmer, I like to switch my usual eggs up with yogurt bowls. Full-fat Greek yogurt as the base with berries and then a paleo granola (blends of nuts, seeds and coconut flakes). Sometimes I add flax or chia seeds. I usually add my powdered probiotics, maca and collagen supplements too!
Lunch: Two Italian chicken sausages with roasted broccoli and potatoes (cooked with avocado oil) and topped the roasted garlic sauerkraut.
Afternoon Snack: My kids have activities and sports most nights. We normally don’t eat dinner until after, so I usually pack some snacks on the go or have one before the busy evening starts. I love having a grass-fed beef stick because they are the perfect “protein bar.” I pair it with veggies and/or fruit and some nuts.
Dinner: My husband and I love salmon, so this dinner is on rotation weekly! Grilled salmon with olive or avocado oil and then we switch up the seasoning. This night was a BBQ rub. I roasted rainbow cauliflower and made cilantro brown rice. If my husband isn’t grilling, I turn this into a sheet pan meal. I add the salmon to a large sheet pan, and then arrange non-starchy veggies and sweet potatoes around it. Easy and quick!
Give this method of meal planning a try by keeping your fridge and pantry stocked with simple and easy options. Build your meals and snacks with the focus being protein, healthy fat, and a collection of colorful veggies, fruits, and quality starches. Use your schedule as a guide for when you can take more time to cook (always make extra!) and when having leftovers or a quick meal option is your best bet.
For more information on eating real food and meal prepping, check out these additional resources:
Monica sees clients at our Woodbury and St. Paul locations, check out her bio here.
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