Saving Time and Money
You might not realize it, but you waste a lot of time standing in front of your fridge each afternoon deciding what to make for dinner. Not to mention the money you wast running to the shop 4 to 5 times a week to pick up last minute ingredients. By planning your meals in advance, you save money long term.
Eliminating the Last Minute Stress
Everyone knows how stressful it is to make a last minute decision about a meal. If you have a meal plan, you can take care of things in advance and all that is left at the end of a long day are those last few things to cook.
Helping You Avoid Unhealthy Choices
How many times have you opted to stop at the fast food shop on the way home or buy a ready made meal instead of preparing a healthy meal? Probably more times than you care to admit. Meal planning eliminates the need to rely on this unhealthy last minute option.
WHAT TO DO NOW:
- How many meals you need to plan for
Take a few moments to think about what you have going on next week week. Taking a quick note of everyone’s plans will give you a rough idea of how many meals you’ll need to get through the week, and how much you can get from each recipe.
- What you have time for
If you have a crazy busy week coming up, make a mental note to be on the lookout for quick, slow cooker or make-ahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach.
- Your food mood
Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.
Now the fun part! Once you know how many meals you’ll need, it’s time to find some healthy recipes and fill in your calendar for the week.
- Create a master recipe list
Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!
- Find a few new dishes to try
Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.
COLLECT & CALENDAR YOUR RECIPE
- Start a master recipe list. Digital versions (like a note on your smartphone) are handy, easy to update and usually within arm’s reach!
- Fill in your calendar. Pick some favorites from your master list and 1 or 2 new recipes to try.
- Write your grocery list. While doing that, jot down ingredients for each recipe. Then, take stock of what you already have on hand before heading to the store.
- Pick a time to shop. Once your shopping is done, you’re ready to tackle food prep.
Example Meals for Meal Prep
Here’s a few examples of tasty meals and snacks you can prepare in advance:
Hot meals for reheating:
Blackened salmon with sweet potato and broccoli
Thai curry with brown rice
Chilli with brown rice
Turkey curry with brown rice
Fish curry with brown rice
Sweet Baked potato with tuna in brine, avocado & salad
Chicken salad (spinach, rocket, pine nut, satsuma
Mackerel salad (shredded lettuce, pine nuts, grapes)
Chicken and avocado salad with salt and pepper
Rice cakes with Merdian almond butter and banana
Juice Plus Protein flapjack
Juice Plus Protein brownies
Juice Plus Protein carrot cupcakes
Any un-salted/roasted nuts
0% Total Greek yogurt with natural honey and berries