ATTENTION: ANYONE WHO NEEDS HELP WITH MEAL PLANNING?
The only way to avoid this is to plan your meals in advance. This sounds complicated and time-consuming, but the actual planning doesn’t have to take more than 20 minutes.
To start, sit down with two pieces of paper. On one piece of paper, write down the days of the week. This is where you’ll write each night’s dinner (and lunch and breakfast if necessary). The second piece of paper will be your shopping list.
Next, look at your calendar and write down events — like a late meeting or a kid’s soccer game — that will interfere with dinner preparation.
Now it’s time to start planning your meals. Pick meals that fit your schedule, and try to get a mix of vegetables and protein during the week. If you like following recipes, get out your cookbooks or look at your favorite websites.
You can collect recipes on your phone using a recipe management app. As you go through each recipe or meal, write down the ingredients you need on the shopping list. Think through every meal of the day. What do you need for snacks, lunches, and breakfast?
Once you’re done, take your shopping list to the grocery store. This task will be much easier when you have a list to guide you, and you won’t be tempted to throw in a bunch of unhealthy snacks “just in case.”
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In 2019, Sara started Atlas Consulting to help small businesses with marketing, sales and online presence through social media, branding and websites.
Using her formal education and corporate career experience in sales and marketing, paired with a Master's in Business Administration, she is happy to help small businesses grow!
Learn more at www.atlaseconomics.com
In November 2023, SNACKOLOGY opened its doors to bring a fun new snacking experience to downtown Aurora. Serving up custom mixes of small-batch gourmet flavors that feature a rotating selection of 20+ flavors at a time, you will find something to satisfy any craving. Pair with specialty hard scoop ice cream flavors served in a cup or cone with hypercolor spoons. It's a snacking experience guaranteed to be delightful!
Learn more at www.snackology.shop
In 2012, Sara Sutherland Fitness was established. A life long learner and believer in health, wellness and general levels of fitness, Sara earned her first credential as a Certified Personal Trainer and spent years as a transformation coach in Kansas City through one-on-one training sessions. Since then, she has evolved into offering in-person workshops and online training services.
Learn more at www.sarasutherlandfitness.com and www.healthandwealthseminar.com
Nacho Fitness Coach—your go-to podcast for all things fitness, presented with a dash of humor and a side of cheap wine and tacos! Hosted by the dynamic duo Sara and co-host Caleigh, this podcast aims to make sense of the overwhelming fitness culture by discussing, debunking, agreeing, and sometimes disagreeing on various topics.
Learn more at www.nachofitnesscoach.com
Strength and Sport is the next evolution of sports performance in Central Nebraska. With a focus on long-term athletic development, Sara brings 13 years of training experience and pulls from over 35 different certifications to deliver world-class training programs to the area.
Partnering with other local individuals, this knowledgable team pull together a unique perspective with one goal... improving the movement quality and strength of youth.
Learn more at www.strengthandsport.com
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