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In today’s fast-paced world, finding time to cook healthy and balanced meals can be a challenge. That’s where meal planning and prepping can really help simplify things. Meal prepping involves planning and preparing meals in advance, saving you time, money, and ensuring you have nutritious options readily available throughout the week. In this post, we will guide you through the process of meal prepping healthy and balanced meals, helping you establish a sustainable routine for nourishing your body! Say hello to meal prep made easy!
Plan Your Meals:
Let’s start with the basics: planning.
Think ahead to what your week looks like. Do you have busy evenings? Are you trying to eat more veggies or get in more protein? Consider your dietary goals, preferences, allergies, and schedule.
In addition, aim for a balance of protein, carbohydrates, fiber, and healthy fats in every meal. Need inspiration? Start flipping through cookbooks or scrolling your favorite recipe sites. For instance, look for meals that include colorful fruits and vegetables, whole grains, and satisfying proteins.
Make a Shopping List:
Once you’ve created your meal plan, it’s time to build your shopping list.
Think through each meal and write down the ingredients. Do a quick pantry check—what do you already have? Can you build meals around those items? This not only reduces waste but also saves money!
Additionally, organizing your shopping list by sections (like Produce, Meat/Seafood, Refrigerated, Frozen, Pantry, and Misc.) can be helpful. As a rule of thumb, I tell myself, “If it’s not on the list, it isn’t coming home with us.” However, don’t forget — it’s totally okay to plan for a treat or two. Balance is key!
Prep Ingredients:
Now for the fun part: prep day!
After your grocery run, set aside a block of time (I love doing this on Sunday afternoons). Prepping your ingredients can include: washing and soaking your produce, chopping your veggies, cooking your grains, and marinating or cooking proteins.
As a result, your weekday meals come together so much faster! I don’t know about you, but I definitely don’t want to spend an hour cooking after a long day.
Cook in Batches:
Batch cooking can be a total game-changer.
Consider batch cooking to streamline your meal prep process. Prepare larger quantities of certain dishes that can be portioned out and enjoyed throughout the week. For example, soups, stews, stir-fries, and roasted vegetables are excellent options for batch cooking. This past week, I slow-cooked a pork roast and mixed up a coleslaw. We had delicious, ready-to-go meals for days. Additionally, I also prep our lunches in bulk each week—it’s made a huge difference.
Conclusion:
Meal prepping is a game-changer when it comes to maintaining a healthy and balanced diet amidst a busy lifestyle. By planning your meals, prepping ingredients, and cooking in batches, you can save time, reduce stress, and nourish your body with wholesome, homemade meals. Start small, experiment with recipes you love, and build a routine that works for you — you’ve got this!
Get our free downloadable menu planner, grocery list, and sample meal plan here to get started!
For more tips like this, check out our blog and social media!
Stay nourished!
Nourished Dietitians
