Maximizing meal planning and the importance of protein

Including protein in meals helps with muscle growth, boosts metabolism and can help people maintain a healthy weight, Suzanne Henson, University Medical Center’s registered dietitian, said in an October Mini Medical School presentation.

Proteins are nutrients that give the body strength and energy. Without enough protein, the body can lose muscle mass and experience slower metabolism, leaving people feeling weak and tired.

“When planning meals, you should have at least one quarter of protein on your plate, along with one half of non-starchy vegetables and one quarter of starch,” Henson told members of UA’s OLLI (Osher Life-Long Learning Institute) Program during the presentation. Mini Medical School lectures are presented by UMC health-care providers.

Foods with protein include lean chicken, salmon, sirloin steak, cheese and nuts (almonds and walnuts). Henson said protein is especially needed “for people taking weight loss drugs, such as Ozempic or Mounjaro, which can reduce appetite.”

She said the food company Nestlé, which makes Lean Cuisine frozen meals, is introducing a new line of food products packed with protein and fiber called Vital Pursuit, which are designed for individuals taking weight loss medications. “These products can potentially help them get the nutrients they need to avoid risk for serious health complications,” she said.

Henson said planning meals ahead can help people make healthier food choices and save money. She has her own meal-planning formula: Monday for a Mediterranean or meatless dish, Tuesday for a taco dish, Wednesday for a meal with ingredients already in the pantry and refrigerator, Thursday for takeout, Friday for pizza, Saturday for a sheet pan meal (roasted vegetables or nachos) and Sunday for a spaghetti dish.

She said for people who may not have a lot of time to cook, “grocery stores and restaurants (Newk’s, Jason’s Deli, Mark’s Mart and Manna Grocery and Deli) have meals that are prepared ahead of time, such as grilled and smoked meats, soups and/or casseroles that can be used (as meals) or as ingredients for other meals.”