The secret to eating healthy and losing weight with a BUSY schedule.
Between work/school, family, friends and LIFE… it can be super hard to find the time to cook healthy and satisfying meals that the whole family loves.
There is no doubt that meal prep can help keep you on track with your goals, AND it can also save you a ton of time and energy throughout the week, when everything else seems to pile up and grab for your attention. But… where do you even start?
First off, HAVE A PLAN. Sit down, make a meal plan, and a grocery list based on that meal plan. Get the groceries and pick a day/time that you can set aside to prep some things. I know it seems hard to set aside an afternoon or evening strictly for meal prep, but trust me, if you can do it, an hour and a half once will save you HOURS throughout the week. So pick a time, put on a good podcast or the best of Guns N Roses, and get busy. You may even learn to love this time of the week.
Then, once you are ready…
- Batch cook ingredients: batch cook a variety of ingredients that can be used for/in multiple dishes/meals throughout the week. Think quinoa/rice, roasted vegetables, or grilled chicken. All of which you can use in salads, bowls, wraps and even breakfast scrambles. Batch cooking proteins is super helpful where you can.
- Use slow cookers, instant pots and air fryers: These appliances can be a great way to save time on meal prep. Simply add your ingredients and let the cooker do the work while you go about your day and prep additional ingredients/meals. You can make stews, soups and even rice. I like the air fryer for roasting big batches of vegetables like potatoes or broccoli as well.
- Use frozen fruits and vegetables: frozen fruit and veggies are a great option for quick and easy meals. They typically come already chopped and ready to go. Plus, they tend to be more affordable than fresh produce and definitely last longer, without compromising any nutritional value. You can use them in smoothies, stir-fries and soups.
- Pre-portion snacks: to save time on snacking and/or packing lunches in the morning, pre-portion your favorite snacks into individual containers or bags. This will not only save you time but also helps you make healthier snack choices, because the healthy option is easy and readily available. Having snacks pre portioned also helps avoid overeating, and makes grab-and-go choices easier as well.
- Cook in bulk and freeze: Cooking in bulk can save time AND money, especially when you are busy. Simply double or triple your recipes as you make them and freeze the extra portions (pre-portioned in separate freezer friendly containers) for later. I love doing this with meatballs, breakfast sausage patties, burgers, chili and most casseroles and soups.