A Meal Plan that Hits the Spot

I was intrigued by a book referenced by friends titled The Hungry Brain-Outsmarting the Instinct that Make Us Overeat. Stephen J. Guyenet has many good takeaways-limiting processed foods, eating whole foods, dealing with stress eating and getting restful sleep.

These are the strategies I’ll reinforce in my weekly meal plan:

Eat nutrient dense foods. These are foods that are high in nutrients but not in calories.

Get plenty of fiber from vegetables, fruits, dry beans, lentils and whole grains. Include potatoes (white or sweet), without adding the extras, like butter, cream and brown sugar.

Make the meal high protein, including fresh meats, seafood, yogurt and eggs.

Dr. Guyenet mentions oatmeal as a water rich whole grain to include. I’d add other whole grains cooked in water, like millet, Teff, rye or whole wheat berries, sorghum and barley. Corn on the cob is a good pick for this time of year. He recommends avoiding breads if you’re tempted to overeat them. I’ll enjoy my whole grain bread, usually without added fat, one or 2 servings a day.

Stressed in the book is a restful 7 to 9 hour sleep pattern. He lists many strategies (you know them) emphasizing no lights in the bedroom to include phones but also night lights. 

His strategies for avoiding stress eating are good ones, including taking a bath and calling a friend.

 

Our meal tonight centered around this entree. It has 8 vegetables, fiber rich beans and lean meat. For dessert we had sliced apples, sautéed in apple juice, with cinnamon and nutmeg.

Shepherd's Pie

Serves 4

Potato-Cauliflower Topping: 
Bring water to boil in a saucepan.
Add and boil 15 minutes:
3 small potatoes, peeled and diced.

Add to potatoes:
1/4th head cauliflower, stalks removed. 
Cook 10 minutes.

Drain potatoes and cauliflower.  Beat in mixing bowl.
Add:
1/4 cup low sodium chicken broth
1/4 teaspoon lemon zest

Filling:
1 teaspoon olive oil
1 garlic clove, minced
1 carrot, peeled and chopped
1/4 cup fennel,diced
1/4 cup onion, diced
Saute 10 minutes.

Add:
6 ounce ground turkey
Brown turkey.

Add:
2 tablespoons tomato paste
1/2 teaspoon Mrs. Dash
1 cup kidney beans 

Place filling in bottom of baking dish greased with olive oil spray.
Top with mashed vegetables.  Spread topping with decorative spatula.
Sprinkle with:
Paprika
Fresh snipped parsley
Fresh snipped thyme

 

Bake at 375 F. for 30 minutes.