Menus to Fit Your Needs
This menu is meant to be a compass
for enjoyable eating while saving money.
Hey there, let me share the changes with a positive impact.
My first need was to be able to track portions easily
I started by focusing on portion size, which made a huge difference.
I got myself a new set of bowls, dishes, and glasses to make it easier. Now, after weighing the food I eat the most for a week or two, I have a better "eye" for the size of the food on my plate, so If I get a bigger plate of food or go for seconds, I know how much more I ate.
And let me tell you, it's incredible how quickly your belly adjusts to a regular portion of food, and it can tell you when is enough!
I am putting down my fork or spoon after each bite and chew a little longer to slow my eating pace and allow me to savor the flavors more.
Now at a glance, using my regular, "European" sized dish and bowl, I have a better idea of how much I'm eating. I know that an 8-ounce bowl of soup is a portion, and I can easily track my refills. Oversized bowls and plates are deceptive and make it harder to be aware of the amount of food in them.
Another crucial step was cutting back "no eliminating" on products like sugar (now I use two teaspoons instead of 3 in my coffee), some with bread. As a result, I eat 1/3 less than I used to.
Eating enjoyable food in various recipes, enjoying a glass of wine or beer, and even a scoop of homemade ice cream regularly, but being mindful of the ingredients, nutrition profile, and portion size of my meals and I lost weight steadily. I went from a pants waist size 48 to 42 in about nine months, and I'm now aiming for a size 38 before the first anniversary.
So if you want to make a positive change in your health, start by controlling your portions and being mindful of what you consume. It may take some time to get used to, but trust me; it's worth it in the long run!
Let's talk about the joy of cooking! It's not just about feeding our bodies but nourishing our souls.
That's why I always go for quality over quantity when it comes to ingredients. Freshness is key, even if it means breaking tradition.
Whether you're a fan of Italian margheritas or quirky Hawaiian pizzas, there's no denying that food culture varies by region. From the hearty stews of the North to the grilled delights of the tropics, each cuisine has its unique flavors and cooking methods.
But with so many ingredients available thanks to modern industrialization, the possibilities are endless! I love eating primarily modern American and regional Italian in a mix of cooking styles, leaning towards the easy-to-cook, no-mess recipes of Mediterranean influence.
So join me in exploring the world of cooking! Celebrate the flavors and traditions of different regions using fresh, quality ingredients sourced from weekly supermarket flyers for a nourishing and delicious meal every time.
I bring a wealth of experience and expertise to the table when it comes to managing food supplies and meal production. With years of experience in various settings, from farm to table, starred restaurants to 1000's daily meals in cruise ships and resorts, I've learned how to tailor my tips to a person or family's unique needs.
The first summer job that started my food journey was making and scooping artisanal gelato in my hometown of Fiuggi, Italy, where I attended a prestigious hospitality college. From there, I worked in international hotels and resorts, where I was directly involved in purchasing, creating menus, and training staff for production.
I keenly understand food and supplies manufacturing, distribution, and sales. In fact, I built popular restaurants and was one of the first to launch a mail-order service for meals packaged in compostable containers back in the mid-'90s, which received many media rave reviews.
Now, I'm proud to say that I'm an expert specialist and mentor to entrepreneurs in NYC through Score.org, a resource of the US Small Business Administration (SBA). Let me put my knowledge and experience to work for you and your family's needs.
Eat well, and live long!
Looking for delicious, no-mess meals that won't break the bank?
Look no further! Our recipes use unprocessed ingredients
like fresh meats, seafood, and vegetables
that will add up to $2 to $5 per 1-pound entree.
Each dinner recipe consists of
6 oz protein, 4 oz carbs, 4 oz veggies, and 2 oz sauce.
Additionally, we offer advice on grocery stores' established discount patterns
to help plan grocery shopping.
We also provide cooking and freezing tips
to make mealtime preparation easier.
mostly ripe fruit and old-fashioned oatmeal.
The changing mix of fruit keeps it interesting.
A) Oatmeal cooked with chopped fruit*
B) fruit* smoothy with an oats, fruit & nuts nutri bar.
C) 16 oz. Coffee, 2 tsp sugar.
* Each recipe uses half fresh bananas & apples rounded by a mix of fruit from the freezer
for a 4 oz fruit mixed & 3 oz raw old-fashioned oats. This makes 12 to 16 ounces meals.
So I started to plan for snacks one of them is in form of ice cream
My ice creams have 5 ingredients: egg, milk, sugar fruit/s, and or nuts I am thinking of a version with lightly candied bacon for a healthy breakfast.
Making gelato was my first summer job, and I always enjoyed a good scoop or two. A while back I gifted myself a simple manual ice cream maker it makes 8 ounces, two scoops at a time in 10 minutes. I am enjoying it very much.
soup, salad, sandwich, or
3 oz. dry pasta that makes a 10 oz cooked plus 3 oz sauce
cheese or a medium-sized in-season fruit .
and add other veggies, cheeses, and other herbs & spices, to build it up.
My go-to dressing is EVOO and vinegar, salt & pepper.
Cucumbers, in their simplicity, have many health benefits
Cabbage Health Benefits
I never restrict myself from any food. If I feel for a "fatty item or recipe," I'm like a culinary magician. I find ways to keep all the flavors while cutting down on calories. It's like a delicious game for my mind, eyes, and taste buds.
Often I plan for a one-plate meal; other times, I'll get creative and whip up an appetizer and entree using the same amount of food. I always make sure to have 6 oz of protein, 4 oz of carbs, 4 oz of veggies, and 2 oz of sauce to create the perfect balance of flavors and nutrients.
My go-to plate includes 6 oz of protein, 4 oz of carbs, 4 oz of veggies, and 2 oz of sauce. If it's too much, adjust the portions or save some for later.
I've discovered that one pound of food is just the right amount for me. But if that's too much for you, no worries! Adjust the portions to your liking, or save some for tomorrow's lunch.
The weekly recipes are interchangeable,
no need to follow the sequence.
Use what is on special in the weekly flyer or what you have in the freezer.
For variety, I use this guideline.
Breakfast: 2 days, eggs, 3 days, shakes/RSW-NBars, 2 days oats, pancake or crepes
Snack: Cheese, RSW-NBars, fruit, boiled eggs
Lunch: 2 days pasta, 3 days salads/soups, 2 days pizza - sandwiches
Dinner: 2-days poultry, 2-days fish, 1-day beef, 1-day Pork or lamb, 1-day Vegetarian
The fresh food specials prices have a
"six weeks planned rotation"
for more pricey items.
samples clippings
