Advertisement
Mealtime stress can be reduced with meal prep. To prepare nutritious meals that meet your nutritional needs, use recipes and ingredients you enjoy using.
Make a list of meals you want to prepare and mark the items you currently have on hand using an app or on paper. This can help you save money and reduce food waste.
Make a list.
Advertisement
Meal planning is one of the best ways to take control of your diet when it comes to healthy eating. Meal planning is a time-consuming activity, but it can cut costs and improve your diet by reducing the number of high-calorie foods you eat.
Make a list of everything you have in your pantry, freezer, and refrigerator to start. This will save food waste and prevent you from buying things you already own. Make a list of the groceries you need to prepare your meal plan.
Consider creating a menu that consists of easy-to-make meals that you know your family will love. Try incorporating some dishes that use seasonal or saleable produce. This way, you can shop at the grocery store and get the most value! Serve balanced dinners with whole grains, lean proteins, and a variety of fruits and vegetables.
Develop a plan.
Making difficult food choices is reduced when you have a meal plan. Food waste and grocery shopping time are also reduced.
It requires some advance planning, but over time it can help you develop healthy behaviors. Start by allocating several hours a week to selecting, shopping for, and cooking meals.
First, examine the contents of your cupboards, freezer, and refrigerator. Any ingredients that are about to expire should be noted and added to your meal plan.
Choose how many meals you'll prepare each week and whether any of them will be repeated. Your ability to cook and your schedule will dictate this. Remember to include some easy, make-ahead lunch alternatives, like grain bowls or salads. Aim for a balance of vegetables, protein, and healthy carbs for dinner. Avoid sugary, overly processed snacks. Choose lean proteins, healthy grains, and an abundance of vegetables over processed or high-fat items.
Make a shopping list.
Once you've planned your meals for the week ahead, list the ingredients you'll need to prepare them. To reduce impulsive purchases and avoid food waste, nutrition manager Krista Maguire, RD, advises scheduling your grocery shopping for a specific day and time.
To ensure you're only buying the freshest foods, she recommends making it a habit to regularly check the expiration dates on the items in your cupboard and fridge before you go shopping. "It's also important to not forget anything and be honest with yourself about what you already have in the pantry, fridge or freezer," she explains.
Many meal planning apps can automatically create a grocery list, compile menus, and arrange recipes if you need help. Certain meal plans, like ChatGPT, even allow you to "test" them before committing. To make sure your plan is successful, choose one that works for you and stick to it.
Create a to-do list.
Eating healthy can be made easier with a plan, especially when life is hectic. A meal plan may be followed by certain people to help them achieve health goals such as lowering their cholesterol or weight, or to help them manage long-term conditions such as diabetes and heart disease.
Some people use meal plans to improve family nutrition and eat healthier meals on a budget. By making sure you cook enough for everyone to eat, or freezing extra portions to reheat later in the week, a meal plan can also help prevent food waste.
After you've made a plan, start by inventorying the items in your pantry, fridge and freezer. This will not only save time, but it will also reduce food waste. For the sake of organization, you might also find it useful to write recipes and dates on the labels of your food prep containers. Using labeling tools online or writing on paper are easy ways to accomplish this.
