Meal planning & prep
Cooking at home is one of the best ways to support our health but our hectic schedules can leave us scrambling to feed ourselves. Developing a process with a few techniques can help keep these homecooked meals on the table.
Cooking meals at home takes planning but it pays off.
We are more mindful (and aware) about what we chose to eat and how much. Preparing meals stimulates our brains and can be a time for connection with loved ones, or a time to catch up on a podcast, music or audio book that relaxes us.
Meal Planning: Spend some time each week planning your meals. If you struggle with getting healthy meals on the table each week, set a timer for 10 minutes and plan out your week ahead. Start with dinners only, and add other meals as you feel more comfortable. It doesn’t have to be all or nothing!
Assess the week ahead to understand time available for prep and consumption of meals
how much prep is needed or can be done over the weekend? will I have time to make a nice meal for my family this week? do we need on-the-go breakfast, lunch or snacks? will evening activities take away from our normal dinner time?
Take into consideration preferences
does everyone enjoy leftovers? can lunches be rinse & repeat each day or does there need to be more variety?
Select recipes that fit with the week; shop and prep accordingly
Focus on meals that will nourish you, not that are just labeled “healthy”. For example, zoodles and cauliflower rice do not fill me up, so I eat the noodles/rice AND the veggie alternative. Add some cheese. Add some butter. Have some fresh bread. Just make sure that the majority of your plate has quality whole foods focused on protein and veggies (fiber). Eating at home won’t be enjoyable if it’s restrictive.
Cooking techniques
Depending on the season, individual preferences and family favorites, different styles of cooking can come in handy to align with your schedule. Many times you can find a new technique to make a staple meal that fits better with your schedule, like sheet pan fajitas!
Meal Prep: Prepare ingredients in advance for quick, healthy meals during the week. Meal prep can take away quality weekend time, so if you’re struggling to implement, start small. These are a few of my favorites:
Carbs:
Roast a large pan of diced, seasoned potatoes to have for breakfast or dinner.
Cook 2 cups of rice or quinoa to pair with a protein and frozen veg for a quick dinner or lunch!
Protein:
Make shredded chicken in the crock pot or instapot and freeze in Souper Cubes for 3oz portions
Cook 2lbs ground beef with italian seasoning to use for rice/grain bowls or taco seasoning for tacos, this stores well in Souper Cubes too!
Healthy “Convenience” Foods: Stocking up on basics your family enjoys save time and makes it easier to prepare balanced meals
pre-washed salad greens for side salads or lunches
frozen veggies like broccoli, mixed veggies, peas and riced cauliflower
jarred pasta sauce (many own brands have organic at a good price)
banza or other similar high fiber noodles (these contain high amounts of fiber for a more nutritious option)
canned beans for tacos or salads
pre-cooked grains
Batch Cooking: Buy double and make two of your family favorites. I literally started using two pots to make chili and doubling everything. It’s wonderful to have a serving to freeze (or eat later, chili doesn’t last long in our house!). Cooking extra protein portions takes away the time and mental energy to thaw and prepare each night.
Key Reminders:
State your why: We can be caught saying that we don’t have time to cook because of work, sports or other things we prioritize, but we cannot do these tasks if we aren’t nourished and energized by food. Finding ways to turn cooking into a hobby versus a chore is the most important place to start in my opinion! Make dinner or meal prep as a family, use it as time to listen to a podcast or FaceTime with a long distance friend!
Start somewhere: Find one thing that is a guaranteed win and start there. Build upon these habit at a pace that works for you! Progress over perfection.
Keep it Simple: Focus on simple, quick recipes that require minimal ingredients and time. Stir-fries, salads, sheet pan meals, and one-pot dishes can be nutritious and easy to prepare.
Use a Slow Cooker or Instant Pot: These appliances can save time and effort. You can start a meal in the morning and have it ready by dinner time with minimal hands-on cooking.
5 Go to Recipes I Love
Having a full time career and a side hustle, and becoming a mom I always make sure to have a some quick go to meals ready to go.
My best advice is to be creative and always try to incorporate new foods and flavors to bring variety to your food. It might not be perfect the first time but nothing is!
Spaghetti: Ground beef with Italian Seasoning, Banza pasta, jar of organic pasta sauce, frozen peas, fresh spinach or other veggie and parmesan cheese.
This meal is high in fiber & protein using the the chickpea pasta and peas, so it’s a win for me.
Chicken and rice: Pre-cooked white rice, frozen broccoli, pre-cooked frozen shredded chicken, seasoning of choice (I love a little curry powder and capers, but you can find your own weird combo!)
Cooling and reheating white rice lowers it’s glycemic index. Pairing with protein keeps the impact to your blood sugar low as well.
The seasoning is really where it’s at here. Try different things like salsa, hummus, or other spice blends.
Breakfast potato bowls: Pre-roasted potatoes, spinach or kale, 2 eggs, frozen sausage.
Microwave potatoes, spinach and sausage and cook eggs on the stove.
I have even made these ahead of time by putting all ingredients expect eggs into containers, then added 2 raw eggs before I leave the house and microwaving it all when I got to the office. The eggs cook just fine in the microwave as well.
Chia seed overnight oats: In a ball jar, add 1/2c oats, 2T chia, optional: 2 scoops protein powder, frozen fruit, salt, cinnamon. Fill with liquid (water or milk of choice) to the top and shake. Let sit for 5 mins and shake again. These last in the fridge for 5 days.
I see you, fiber goals.
Big salad dinner: I don’t even know what to call this, but you would be quick to catch our dinner table with a plate of salad greens, re-heated roasted potatoes and ground beef. I usually make a salad dressing and add some other fresh or sauteed veggies, olives, slices of apples, etc. depending on what we have and what I am craving. This is where you can really play around with what you like!
Nourishing you and your family doesn’t have to be overwhelming! A little prep and starting with small, easy steps guarantees a win each week.
We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.
NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice