Melbourne doctor reveals the EXACT meals her family are eating in lockdown - and her top tips for keeping sane during the pandemic
- Melbourne GP Dr Preeya Alexander shared what she is cooking in lockdown
- The doctor said that cooking every night will help sanity during a lockdown
- This week, Dr Alexander said she is making dahl, gnocchi and fish tacos
- She explained that she has tried to make the meals colourful and veg-packed
- Dr Alexander's other lockdown tips include one-hour walks and limiting alcohol
An Australian doctor has revealed the exact meals she is eating while in lockdown in Melbourne this week.
General practitioner Dr Preeya Alexander said that having a plan of what you're going to eat and when is key, after premier Daniel Andrews announced tough new stage four restrictions, including an 8pm curfew and a 5km travel radius.
The GP said cooking every night will help your sanity during a lockdown, while making enough dinner to get your family through two meals will also reduce the burden associated around having to make every meal at home.
This week, Dr Alexander said there is a focus around 'rainbow-coloured, vegetable-packed' meals like spinach gnocchi and her mother's dahl.
An Australian doctor has revealed the exact meals she is eating while in lockdown in Melbourne this week (Dr Preeya Alexander pictured)
Dr Alexander (pictured) said it's key to have a meal plan and make each dinner double up for the following night so you're not cooking every single day
Dr Alexander's meal plan this week begins on Wednesday, where she intends to make a spinach gnocchi for her family that will feed them all on Wednesday and Thursday evening.
'Spinach gnocchi is an easy, vegetarian, rainbow-filled favourite in this house,' Dr Alexander said.
She then said they will enjoy some takeaway on Friday, before making dahl for Saturday and Sunday night.
Monday and Tuesday is Willy's fish tacos, while Dr Alexander said she will limit any alcohol consumption to just three nights in order to avoid too much stress on her body.
'Remember, we're aiming for plenty of alcohol-free days, if you do consume alcohol (mainly for our brains in this stressful patch),' she wrote.
All of the doctor's dishes (pictured) are rainbow-coloured and vegetable-packed for added health
To make the spinach gnocchi, you'll need to get your hands on three x 500 gram packets of gnocchi, a large bunch of silverbeet or spinach (frozen spinach works too), garlic, onion and a generous tablespoon of cream.
Dr Alexander said you'll also need to buy both some grated cheddar and Parmesan chees.
Then, blitz up the spinach in a blender, adding the chopped garlic, onion and cream and making a sauce for the gnocchi.
'Given some issues finding meat at the moment this week’s menu is hopefully achievable for most people in lockdown,' Dr Alexander said.
'But please improvise - if you have different veggies in your house to what I've listed, use them and give them a whirl.'
Among the meals in the doctor's (pictured) list is spinach gnocchi and her mother's trusted recipe for dahl
To make her 'mother's dahl' recipe, you'll need a cup of yellow lentils, a dash of turmeric powder, one chopped carrot, one chopped tomato, a handful of spinach, one onion, some garlic and ginger.
Furthermore, make sure you have a dash of stock powder, cumin, rice or roti wraps and some Greek yoghurt to serve.
'Ideally soak the yellow lentils in a cup of water for one hour before cooking to speed up the process,' Dr Alexander said.
Then, simply add all of the ingredients to a large pot with some boiling water and soak until cooked, stirring occasionally.
'All the meals are I'm making this week are kid friendly and filled with rainbows (also known as veggies) so it's good for your brain and body in lockdown,' Dr Alexander said.
'The meals are designed to be lasting two days so we don't have to cook every single day.'
Finally, Dr Alexander shared what you will need for the fish tacos.
She said you should buy white fish like basa fillets, lemon or lime juice (from a bottle is fine), coriander, cayenne pepper or chilli powder, olive oil, half a white cabbage and three or four tomatoes.
You should also buy red onion, jalapenos, sour cream, Greek yoghurt, cumin powder and wraps or tortillas.
Simply cook the fish, combine the rest of the ingredients and fill inside a wrap or tortilla for a dish the entire family will enjoy.
Melbourne has been plunged into a stage four lockdown following a steep rise in coronavirus cases (pictured), with tough restrictions including an 8pm curfew and a 5km travel radius.
Dr Alexander (pictured) shared her tips for surviving lockdown for a second time - including getting an hour outside for a daily walk and limiting alcohol consumption
Previously, Dr Alexander shared her guide for surviving lockdown for a second time - with her tips including daily one hour walks, drinking mindfully and treating yourself to cake within reason.
Dr Alexander told Victorian residents it's 'okay to feel overwhelmed right now' as she urged everyone to do 'mental health check ins' with family and friends.
'Honestly, we knew these level of restrictions were coming (they had to in order to get this under control) but words like "state of disaster" and "curfew" evoke anxiety,' she said.
'It is okay to feel c*** or overwhelmed - but talk to someone... on Zoom or FaceTime - reach out.'
Dr Alexander shares practical tips to follow during lockdown
1. Routine helps
Dr Alexander shared her practical tips to following during coronavirus lockdown
Dr Alexander said routine will help you 'in a huge way' as you approach the second wave of lockdown.
She recommends you keep to a regular sleep and wake time, and try to keep a separate work space so that you have a designated area with start and finish times.
2. Don't binge drink
While Dr Alexander said she enjoys a glass of wine as much as the next person, she also said you need to watch your consumption in lockdown.
'In lockdown, it's easy to reach for a wine to either end the work day or mark survival of the parent day,' the GP said.
But this can easily turn into two or three, and before you know it, you're effectively binge drinking four or five nights a week.
'If you're going to have a glass of wine, try and mindfully drink it,' Dr Alexander said.
3. Stay connected
One of the 'key' things to handling lockdown well is staying 'connected' with your family and friends, despite physical distance.
'Surround yourself (technologically) with people who bring joy and who genuinely ask how you are,' she said.
4. Stay active
Dr Alexander said exercising in sunlight like walking, running and cycling helps your sleep quality, mood and fatigue.
5. Keep kids active
Dr Alexander recommends a roster for this - filled with 'routine, routine, routine'.
'Draw up timetables, bring structure to the day for them (and you), and you'll feel instantly better,' she said.
6. Seek help if you need it
Lastly, if you're doing all of these things and still struggling, you might need help from elsewhere.
'Your GP, psychologist and maternal child health nurse are all still there,' the GP said.
'There are loads of supports, and Lifeline (131114) is also a 24/7 service in Australia.'
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