Take control of your dinner game by learning how to meal prep like a pro. Creating a meal plan will help you eat healthy, save money, and enjoy your meals—stress-free. When life gets busy, it’s important to put dinner on the table quicklyWe’ve all been there – it’s 6pm and instead of putting the finishing touches on a delicious homemade meal, we rush to the nearest restaurant for a last-minute (and often unhealthy) snack. If this sounds all too familiar, meal planning might be your thing!
From saving money to achieving a healthier lifestyle, meal planning offers a variety of benefits and can help you make the most of dinner time with your family. Heart Foundation One of the best ways to stay healthy and support your immune system is to eat the right mix of foods over the coming days, weeks and months, says Julie Anne Mitchell, director of health strategy. “Meal planning can help you: reduce food waste “It helps keep costs down. It’s also a great opportunity to check your fridge or pantry to use up any foods you already have before they expire,” says Julie.
We encourage Australians to adopt Heart Healthy Diet “By filling their plates with a good mix of vegetables, fruits and whole grains, along with some healthy proteins such as fish, legumes or smaller amounts of lean chicken or eggs. If you choose red meat, keep it lean and eat less than 350g per week.”
What is meal prep?
It’s no secret that meal planning can be helpful, but what exactly is it? Simply put, meal planning is setting aside time to plan meals ahead of time—grocery list and all. Start with a weekly schedule—long enough to take advantage of your planning, but short enough to give you the freedom to adjust your plan.
5 Tips for Preparing Healthier Meals
1. Prepare in advance
When planning a meal, consider all the factors that go into preparing dinner, especially your family’s wants and needs.
How much time do you devote to preparing dinner each day? Does your family have any unique dietary needs? Do you have a lifestyle goal you’d like to try, such as going vegan or going primal?
Use Simple weekly plannerMake a list of the meals you want to eat each night of the week. Remember: Be realistic. Choose nutritious meals, but make sure they’re dishes your family will actually eat. Incorporating tried-and-true recipes into your plan can help add some excitement and avoid getting stuck in a dinner routine.
When you decide on your recipes, make a list of the ingredients you need. This list should serve as your shopping guide; buy only what is on the list to reduce impulse purchases.
Fun fact: On average, people spend up to 40% more when they shop without a grocery list, making this a must-have if your goal is to save money. Not only will your wallet thank you, but the environment will, too. Buying only the essentials can help reduce food waste—like that forgotten lettuce that’s been sitting in the fridge for a few extra days.
2. Mix fresh, canned or frozen foods.
When preparing meals, you want to make the most of what you have and make it last longer, so sometimes frozen or canned foods are a great option. Frozen and canned vegetables, beans or fruit have a longer shelf life. If you choose canned foods, make sure the label says “no salt added,” “reduced salt,” or “low salt,” and choose fruit canned in juice rather than syrup.
If you are someone who prefers fresh produce, make sure to prepare food by harvesting your own vegetables or fruits from local farms. You can also visit the farmers market or start growing vegetables in your garden if you are a gardening enthusiast.
The secret to becoming a meal-planning pro is to make the most of your ingredients. Schedule recipes that have overlapping elements, so you can buy in bulk without worrying about wasting unused portions. The key to mastering this meal-planning trick is to find recipes that are unique enough to keep you from getting bored, despite their similar elements.
advice!
3. Choose heart-healthy proteins instead of red meat.
Heart-healthy proteins like fish or seafood are an excellent source of omega-3 fatty acids, which our bodies need but can’t produce. If you can’t get fresh fish, opt for canned salmon or tuna in spring water rather than brine. Lean chicken or eggs are also heart-healthy proteins, but choose only lean red meat and limit your intake to one to three servings per week for a balanced diet.
4. Set routine meal times.
Everyone gets hungry throughout the day, and it’s natural to snack. But try to avoid this by establishing routine meal times so your body learns when it’s breakfast, lunch, and dinner. If you do snack, choose healthy options, like a handful of unsalted nuts, a cup of veggie sticks, or a small plate of fruit to curb your afternoon sugar cravings.
5. Develop your home cooking skills and get inspired.
There’s nothing better than a home-cooked meal cooked with love. In your spare time, watch some videos and discover new recipes you’d love to try yourself. Or brush up on your culinary skills in areas you’re already confident in, such as perfecting sourdough bread or medium-rare steaks.
What do you need to prepare your meals?
Magnetic Meal Planner and Shopping List
This easy-to-use meal planner and shopping list is magnetic, meaning you can stick it to your fridge door and refer to it throughout the week. “I can’t imagine my kitchen without it now,” says one reviewer. “This planner has helped simplify my meal planning process and reduce stress.”
Go Bento Triple Split Lunch Box Decor
There are many different options for containers available on the market that are perfect for meal prep. The trick here is to choose a container with dividers so you can separate your lunch and dinner items, or you can add extra healthy snacks.
ALINK Overnight Oats 4 Pack
$25.00 Amazon
You can make overnight oatmeal with this stylish container that also has a place for a spoon. No more rushing to prepare breakfast, and it stays fresh and leak-proof – so no more bad food spilling in your bag!
Magnetic Weekly Meal Planner
$16.99 Amazon
Keep your meals organized with this easy meal planner that you can keep on your fridge. Plan and shop with the included grocery list so your trips to the store are intentional and planned, no more wasting money on unnecessary items!
