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  • Lindi Siemens

Nourishing the Planet: A Sustainable Food Meal Plan and Strategies to Prevent Food Waste

Hi, I am Lindi Siemens, the Registered Dietitian at Nutrichoice Dietitians, and I would love to provide you with some valuable tips on sustainable eating and how to address food wastage. In a world where environmental consciousness is on the rise, individuals are seeking ways to make a positive impact through their daily choices, particularly in the realm of food. This blog explores the intersection of sustainable eating and minimizing food waste, providing practical insights into crafting a meal plan that is not only nourishing but also mindful of the planet.

Let’s talk about a sustainable food meal plan.


This meal plan involves making choices that prioritize both personal health and the well-being of the planet. Here's how to create a meal plan that treads lightly on the environment:


  1. Plant-Based Emphasis: Centre your meals around plant-based ingredients, incorporating a variety of fruits, vegetables, legumes, and whole grains. Plant-based diets have been shown to have a lower environmental impact compared to diets rich in animal products.

  2. Local and Seasonal Ingredients: Support local farmers and reduce the carbon footprint of your meals by choosing seasonal produce. Locally sourced ingredients not only contribute to regional economies but also ensure freshness and flavour.

  3. Diverse and Balanced: Aim for a diverse and balanced plate, incorporating a mix of colours, textures, and nutrients. This not only provides a wide range of health benefits but also celebrates the natural variety available in sustainable food choices.


How can you as an individual prevent food wastage?

Minimizing food waste is an integral part of a sustainable lifestyle. Consider the following strategies to ensure that the food you buy is utilized to its fullest potential:


  1. Mindful Shopping: Plan your meals ahead of time and create a shopping list accordingly. This reduces the chances of impulse purchases and ensures that you buy only what you need.

  2. Storage Practices: Proper storage is key to preventing premature spoilage. Be aware of the optimal storage conditions for different food items, use airtight containers, and store perishables in the fridge promptly.

  3. Creative Leftovers: Instead of discarding leftovers, get creative with repurposing them into new dishes. Yesterday's roasted vegetables can become a tasty addition to a salad or a filling for a wrap. You can even create a yummy pasta sauce by blitzing up some leftover veggies and spices.


Here is a quick and easy recipe that you can try out:

Super Sauce Recipe



• 3 cups veggies and leftover beans from your fridge

• 150g tomato paste

• 3 ⁄4 cup fresh or 3 tbsp dried herbs

• Spices (e.g. coriander, cumin), salt and pepper to taste

• 3 ⁄4 to 1 1 ⁄2 cups water depending on preferred thickness



  1. Add all ingredients to a pot, simmer over medium heat until vegetables are soft and cooked through.

  2. Cool down and blitz into a smooth sauce.

  3. Freeze in 100/200ml portions, and add to dishes like pasta, shakshuka or stews as needed.

  4. Utilise kitchen scraps for composting, turning waste into nutrient-rich soil. Composting not only reduces landfill waste but also contributes to sustainable gardening practices.


Crafting a sustainable food meal plan and implementing strategies to prevent food waste are powerful steps towards a more environmentally conscious lifestyle. By choosing plant-based, locally sourced ingredients and adopting mindful practices in the kitchen, individuals can contribute to a healthier planet while enjoying nutritious and flavourful meals. We have the power to change the future of food waste by making conscious choices every day. Why not start now? Remember, every small action counts, and collectively, these choices have the potential to create a significant positive impact on our global ecosystem.


For any additional information or bookings with me at Nutrichoice Dietitians:


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