Meal Planning Tips to Make Healthy Eating Easier

Often times we know what to eat, but the challenge lies in actually executing that knowledge. This is where meal planning and meal prep can make the difference. 

I get it. A lot of people don't like meal prepping. Honestly, sometimes I don't either. With busy schedules, long workdays, and family commitments, finding the time (and energy) to spend time in the kitchen seems difficult. The good news? Meal prep does not have to be all or nothing.

I've put together a few simple, flexible tips to help meal planning feel more manageable and less overwhelming:

1. Break It Up Into Three Days 

   1. Instead of doing everything all at once, split meal prep into small, doable chunks

      1. Day 1: Choose a recipe (it can only be one to start!) then create your grocery list around it. Before even choosing your recipe, you could even do a pantry inventory to see what ingredients you already have. 

      2. Day 2: Shop for ingredients.

      3. Day 3: Prep and cook, or batch ingredients (like grains or chopped veggies) to make cooking faster later in the week. 

         
         

2. Choose One-Pan, One-Pot recipes

   1. I don't get fancy in the kitchen. When I'm looking for a recipe, I like to find a one-pan, one-pot, sheet pan recipe. I also like to look for an "all-encompassing" recipe - one that includes a protein, carbohydrate, and vegetables.  My crockpot is the best sous chef I could ask for.

   2. I also like these types of recipes because you can often double the batch and then you can freeze the leftovers for another week.

      
      

3. Prep Individual Components 

   1. Who says meal prepping means you have to make a full meal. Prepping individual components gives you flexibility throughout the week. For example:

      1. cook a batch of grains

      2. roast a tray of mixed vegetables 

      3. bake some chicken or some ground meat

      4. make a simple dressing 

   2. Then mix and match throughout the week 

      
      

4. There's No Shame in Shortcuts

   1. Frozen vegetables, canned beans, rotisserie chicken all count in the land of meal planning. These foods help save time and help build a nourishing meal. 

      
      

5. Start Small

   1. If planning meals feels overwhelming, begin with one or two meals per week. If your mornings are the busiest and you're running out the door, start with a grab and go breakfast like some baked egg cups.  

      
      

Let's take a real-life example - if there's a weekend I'm traveling and really have little time for meal prep, I'll throw together a salad Sunday night that I can bring to work. I'll do either a bagged salad or chop up a bunch of romaine and add a bagged pre-cut veggie slaw on top, for protein I usually have something canned like tuna or salmon, or I'll grab a rotisserie chicken, then I'll "bulk up" my salads with some canned chickpeas or lentils from the pantry, add some nuts or seeds for a crunch, and dressing of choice.  

I know at the time meal planning can feel like another task, but it will make your life during the week much easier. I promise, I've never regretted doing a meal prep.