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Last Updated on April 19, 2021

9 Meal Planning Apps That Will Help You Eat Healthier

9 Meal Planning Apps That Will Help You Eat Healthier
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Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

1. Pepperplate

     

    Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

    It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

    Price: Free

    Get the app here:Android

    2. Paprika

    Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

       

      Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

      This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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      Price: $4.99

      Get the app here: iOSAndroid

      3. Ziplist

      ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

         

        Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

        The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

        Price: Free

        Get the app here: iOS, Android

        4. AllRecipes Dinner Spinner

        Allrecipes Dinner Spinner App Review - Appedus App Review

          Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

          Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

          Price: Free

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          Get the app here: iOS, Android

          5. MealBoard

          The Best Meal-Planning Apps for 2021 | Digital Trends

             

            After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

            By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

            Price: $2.99

            Get the app hereiOS

            6. Love Food Hate Waste

            Best eco-friendly apps to go green in 2018

               

              Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

              All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

              Price: Free

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              Get the app here: iOS, Android

              7. Menu Planner

                 

                 

                Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                Price: $2.99

                Get the app here: iOS

                8. Cook Smarts

                Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                   

                   

                   

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                  Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                  Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                  Price: $21 / 3 months

                  Get the app here: Website

                  9. Evernote Food

                  Screen Shot 2014-05-27 at 4.56.10 PM

                    Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                    Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                    Price: Free

                    Get the app hereiOS, Android

                    Final Thoughts

                    If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                    More on Meal Planning

                    Featured photo credit: Edgar Castrejon via unsplash.com

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                    Published on July 14, 2021

                    13 Best Foods to Eat at Night (Advice From a Health Coach)

                    13 Best Foods to Eat at Night (Advice From a Health Coach)
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                    We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

                    You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

                    But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

                    1. Turkey

                    If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

                    It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

                    Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

                    2. Fish

                    Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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                    Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

                    Fishes also contain nutritive oils that are good for your body and skin.

                    3. White Rice

                    White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

                    White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

                    4. Bananas

                    Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

                    Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

                    5. Cheese and Crackers

                    Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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                    This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

                    6. Warm Cereals

                    Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

                    Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

                    7. Yoghurt

                    Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

                    Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

                    Unsweetened yogurt is a great snack and one of the best foods to eat at night.

                    8. Eggs

                    Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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                    Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

                    9. Protein-Pineapple Smoothie

                    As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

                    As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

                    10. Tart Cherries

                    Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

                    Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

                    11. Honey

                    Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

                    It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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                    12. Popcorn

                    When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

                    Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

                    13. Baked Sweet Potato Fries

                    French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

                    As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

                    Final Thoughts

                    When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

                    Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

                    When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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                    Remember, eating healthy is a great way to remain healthy.

                    More Healthy Snacks Options

                    Featured photo credit: K15 Photos via unsplash.com

                    Reference

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