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怎样做膳食计划

How to Meal Plan

当你还是个孩子的时候 一切看起来都那么简单:星期五是学校食堂的披萨日
It all seems so simple when you’re a kid: Friday is pizza day at the school cafeteria,
所以在星期五 你吃披萨
so on Friday, you eat pizza.
但作为成年人 要决定吃什么 什么时候吃 有时候真的很困难
As an adult, planning what to eat and when can be really tough.
我们几乎可以吃任何东西
We can eat just about anything.
哇!
Woo!
加油站的卷饼随时都有!
Gas station taquitos all the time!
老妈也不能阻止我吃!
Can’t tell me what to do, Mom!
但是人类不能只依靠加油站卷饼生存
But, humans cannot live on gas station taquitos alone.
你妈也许会不时地提醒你吃蔬菜
Your mom may have had a point when she told you to eat a vegetable every now and then.
除非你是个巫师 可以直接在你的餐桌上变出健康的晚餐
Unless you’re a wizard and healthy dinners just appear on your table–
如果你是 请联系我
and if you are, actually, please call me–
试试我的主意
try this idea on for size:
膳食计划
Meal planning.
想象一下你开始了忙碌的一周 知道自己劳累一天后回到家时
Imagine setting off for a busy work week while knowing that you’ll have tasty things ready
已准备好美味的食物静待下锅和品尝
to cook and eat when you get home from a rough day.
制定膳食计划既能帮你省钱 也能确保你吃到足量蔬菜
Meal planning saves you cash money and can help you make sure that you eat some veggies.
或是实现你每天吃自制披萨的梦想
Or live the dream and eat homemade pizza every day.
学习怎么做膳食计划就像建立其他好习惯一样
Learning how to meal plan is like building any other good habit:
为成功做好准备 然后坚持到它成为本能
set yourself up for success and practice until it’s second nature.
你可以在视频下方的链接中找到我们贴出的一些我们最喜欢的
You can find a ton of recipes and apps and online guides to meal planning- we’ve linked
关于膳食计划的各种食谱和应用 以及在线指导
to a few of our favorites in the doobly-doo.
但是膳食计划不只是科学
But meal planning is not just a science.
朋友们 它更是一门艺术
Meal planning, my friends, is an art.
我会引导你寻找到膳食计划的要领
Here we’ll guide you through the zen of meal planning.
第一步:拿一支笔和一张纸
Step one: grab a pen and paper.
等一下
Or wait.
现在是21世纪了
It’s the 21st century.
打开你手机的备忘录
Pull up your phone’s note-taking app.
现在 想一下
Now, think.
有什么你既喜欢做也喜欢吃的菜?
What do you like to cook that you also like to eat?
你可以多久在家做一次饭?
How often do you think you can cook at home?
列一个你最喜欢的 你可以在短时间内或者通常能提前做好的
Make a list of your favorite five to 10 meals that you can easily cook in a short time or
5到10个食物的清单
mostly make ahead of time.
这是我关于几种食物的一些想法:烤鸡腿意大利面
Here are a couple ideas for meals that come to mind: Roasted chicken thighs with pasta,
鹰嘴豆咖喱饭
and chickpea curry with rice.
虽然我们将会在之后讨论这些具体的膳食 但是记住
Now, we’re going to talk more about these specific meals later, but remember, the best
你所能做的最好的事就是计划你的膳食
thing you can do to plan your meals is to, uh, actually plan your meals.
在你去购物或者周末之前决定你下周要吃什么
Decide what you want to eat next week before you go shopping and prepping over the weekend.
第二步:降低你的期待值
Step 2: Lower your expectations.
不可思议 是吗
Weird, right?
但如果这是你第一次试着经常给自己做饭 可以从简单的开始动手
But if this is your first time trying to cook for yourself more often, it’s okay to start simple.
在做蛋奶酥时预留一份以供再来一次
Save the souffle for another time.
试试那些对你有用的简易方法
Use shortcuts when they make sense for you.
比如在做饭的时候 如果你买了一些预加工的披萨面团 你只要加上自己喜欢的浇头
It counts as cooking if you buy pre-made pizza dough and add your own toppings.
甚至 在某些晚上 你只要打几个鸡蛋放进一碗拉面里 就算下厨了
It even counts as cooking if some nights, all you can do is crack a couple eggs into a pot of ramen noodles.
第三步:你要做的是:收拾你的厨房
Step 3: Here’s the thing: Clean your kitchen.
一个整洁的厨房是你爱上做饭的第一步
A tidy kitchen is the first step toward cooking more often.
如果你开始做晚饭之前 你需要用半个小时的时间去整理你的厨房
If you have to spend half an hour cleaning up your kitchen before you can start to make
那么当你开始做饭的时候你会变得又饿又暴躁
dinner, you’ll be hungry and crabby by the time you get to your recipe.
我必须着重强调这一点:每天都要洗碗 把台面擦干净
I can’t stress this enough: Do your dishes and wipe down your counters, like, every day.
如果你确实很讨厌洗碗 可以使用“诱惑捆绑”这一概念
If you really hate dishes, try to make it as fun as you can using the theory of “temptation
使之更有意思
bundling.”
意思是通过做你喜欢的事情来让自己做不喜欢的事情
That means to do something you like to trick yourself into doing something you hate.
当你洗碗的时候 播放一些歌曲 播客或者油管视频
Put on some tunes, a podcast, or YouTube video to listen to while you do the dishes.
买一个好看的肥皂
Buy a fancy dish soap.
或者在你开始洗碗之前喝杯威士忌
Or knock back a shot of whiskey before you start the dishes.
如果你习惯性地清理你的厨房 你会发现显著的不同
If you make it a regular habit to keep your kitchen clean, you’ll notice a huge difference
你特别有动力去厨房做饭
in how motivated you feel to get in there and start cooking.
第四步:购买食材
Step 4: Go grocery shopping!
最好选择你不饿的时候去 否则你会买光店里的所有东西
Preferably when you’re not hungry, or else you’ll buy everything in the store.
我以前肯定做过这样的事
I’ve definitely done that before.
当你在店铺门口时 记住这个明效大验的膳食计划秘诀:
When you’re out at the store, remember this life-changing, super intense, really helpful
膳食计划一定要灵活
secret about meal planning: Build in lots of flexibility.
在膳食计划中最大的错误是一下子想出这一周所有的菜单
The biggest mistake in meal planning is coming up with all your meals for the week and then
让你失去胃口
not feeling like eating them.
我想 这将使你打给送披萨的小哥叫外卖
This, my peeps, is the path to dialing the pizza delivery guy.
所以试着用百搭的食材来制定的膳食计划
So try to plan meals based around ingredients that can be really versatile.
比如:冷冻蔬菜 甘蓝 米 意面 罐装番茄 罐装豆类等都可以
Things like: Frozen veggies, kale, rice, pasta, canned tomatoes and canned beans are all great
做一些不一样的菜
to grab extras of.
还有 不要忘了“是拉差辣椒酱”
And don’t forget the sriracha!
第六步:当计划赶不上变化的时候 发挥创意 因为犯错是人类的天性
Step 6: Get creative in case things don’t go as planned, because to err is human.
比如我们买了星期一做烤鸡肉意大利面
Let’s say that we bought the ingredients for roasted chicken with pasta for dinner
和星期二做鹰嘴豆咖喱饭的材料
on Monday and chickpea curry with rice on Tuesday.
但是如果你到家之后发现你忘记解冻鸡肉
But what if you get home on Monday and realize you forgot to thaw the chicken!
完了
Oh balls!
但是你完全可以解决这件事
But you totes got this.
只需要将鹰嘴豆烤熟 然后用它们搭配意大利面
Just roast the chickpeas instead and serve them with the pasta, and then use the chicken
然后第二天将鸡肉用在咖喱酱里
the next day in your curry sauce.
第七步:下厨 然后吃饭!
Step 7: Cook and eat your meal!
击个掌!
High five!
你会马上就会成为膳食计划的大师
You’ll be a master of meal planning in no time.
谢谢观看本期膳食计划的探索
Thanks for joining me on this meal planning adventure.
如果你有任何关于膳食计划的建议或技巧 或者有一个希望我们讨论话题
If you have any meal planning tips or tricks, or have a topic you’d like us to cover,
把你们的想法留在视频下方的评论处
leave us your thoughts in the comments below.
还有……不要忘了是拉差辣椒酱
…and don’t forget the sriracha.
对不起 我不喜欢是拉差辣椒酱所以……
I’m sorry, I don’t like sriracha, so…
让我说出是拉差很困难
So it’s hard for me to say that one—
不,你可以-你通常放的-
[off screen] No you can—what do you usually put on your—
Sam喜欢 你必须说是拉差辣椒酱
Sam’s like, you have to say sriracha. You’ll have to
为了……额……
to, ah…
和你的观众沟通
connect with your audience.
还有……不要忘了是拉差辣椒酱!
…and don’t forget the sriracha!
像这样?
Like that?
是的 但是不要马上打断……
[off-screen, laughing] Yes, but don’t break down immediately after
还有不要忘了是……
And don’t forget the s—
要融化鸡肉 噢!
Unthaw the chicken. Oop!
我在说什么?融化?
What am I saying? Unthaw?
我说了融化 但是我真的没意识到
[off screen] It says unthaw, but I didn’t even really…
想一下 你不能融化一只鸡
[off screen] … think about it. You can’t unthaw a chicken.
我反正没做过
[off screen] That didn’t occur to me.
忘记……
Forgot to…
噢!解冻鸡肉!
Oh! THAW the chicken!
第七步:做饭然后享受餐食
Step Seven: Cook and Eat Your Meal!
击个掌!
High Five!
你会成为膳食大师……啦啦啦
You’ll be a master at— bleh bleh bleh bleh

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视频概述

怎样做一个膳食计划呢?首先你需要列一个清单......

听录译者

收集自网络

翻译译者

Star₂

审核员

审核团EM

视频来源

https://www.youtube.com/watch?v=ooFUuUWH28Q

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