As a busy working mom and regular gym nut the ability to prep for the day or week ahead has been the biggest life saver in my fight for a better, stronger body. A few hours dedicated to planning out my food for the week has eliminated one less thing to worry or stress over. I know when the kids running amuck and I have a zillion things to do that my meals are ready at a moments notice. I know when, what and how much to eat with minimal cooking required. I know you must be sitting there thinking I am crazy or all this sounds like to much time and effort but it’s worth it. Through trail and error I have found it really comes down to 3 simple steps. Step 1 meal planning and recipe research, step 2 the weekly/monthly shop, step 3 cooking and storage.
Step 1 Meal planning and Recipe research:
The key to step 1 is to keep it simple and find a system that works for you. Once a week sit down for 20 to 30 minutes and figure out how many of each meal you need to plan for. If you have been given a meal plan half of this step has been done for you. I find it easier to this on a weekly basis because it can be difficult trying to keep track of meals for thirty days at a time. Also when you do it weekly it allows for flexibility with your eating, just case things such as birthdays or special occasions come up. When you have all meals and snacks counted up take some time look around at different recipes. Try using magazines, websites, food blogs, cookbooks or even recommendations from friends. By doing this you get a chance to make tasty food that keeps you interested and satisfied. Write out each day’s food meal by meal. Make sure to include with how much and what time they are to be eaten if necessary. I use a pre done calendar page that has individual boxes for each day of the week.
You can pick these up at most office supply stores or most word programmes has a template for this. You can always just use ordinary paper and write it out day by day. Post it some where in the kitchen so it can be seen at a moments notice for quick reference. Mine is on fridge since I tend to visit that area first.
Just with this one step alone you will save money by buying only what you need for your meals, prevent possible waste of product, eliminate any confusion about what to eat and help to withstand temptation from other foods that aren’t so great for you.
Step 2 Food shopping:
We have all been there at some point in time, standing in the aisle of the grocery store staring blankly at a wall of food trying to remember what we came in for. This has happened more times than I care to admit. I’m now an advocate of the shopping list. Did you know it has been proven that people who use a list for the food shopping are 90% more likely to buy only what they need, save money and stick to there healthy eating plans. Just 5-10 minutes to look in the cupboard and jot down what is needed and your good to go. If you don’t want to write it there are many handy apps such as out of milk for your phone to make shopping easier.
If you go to more than one shop to buy your goods I suggest you write out what you need from each shop in order to eliminate confusion. Make sure to include how much you need of certain products to guarantee your good to go for the week. Take the time and think about what you really need, this will not only save you money but prevent unnecessary waste. Once you’re confident you’re good to go check, check and re check so that you’re not left look at the cheese aisle wondering if you need cheddar or swiss. I would suggest having snack before going to eliminate random purchases of possible unhealthy foods due to hungry eye syndrome. List in hand and trolley ready to go you’re now ready to shop. Once in there stay strong, stick to the list. When you feel weak ask your self is it necessary or am I just hungry or thirsty, and visualise the new you. Hopefully this will help you say no to that sticky bun and yes to the apple just down the way.
Step 3 Preparations and Storage:
Ok you got your shopping put away, you stuck to the list, your food plan is on the fridge, and you feel like a super hero so now what? Well my friend fire up the oven, get your apron on and make a cuppa tea caus this is when the magic happens. With 2-3 hours moderate work you can have most your meals done and dusted and ready for the freezer for the week. If you have the room in your freezer or have a chest freezer you can make meals for the next 4-6 weeks of you chose to. Start by working out what order things need to be done in. Use your time wisely and get organized. Slice and dice veggies or fruit, cut the meat to what ever size needed and get any herbs or spices out so that you’re ready to start cooking. This process usually takes me about 30-40 minutes depending on how much I am cooking.
Don’t be afraid to multi task. While the onions for the curry are softening in the pain slice up the veg for another meal. If the stew is to simmer for 40 minutes start putting together smoothie packs for the freezer. You would be amazed with a little organization how much you can get done in a short space time.
Now that you have finished preparing your healthy, tasty meals it is time to think about storage. I tend to use a combination of freezer safe bags and storage containers.
Freezer bags take up less room and can be re used a few times before needing new ones, while ridged containers are better for chunky items that may cause a tear in the bag. I really like the stand and store bags you can get at Aldi from time to time or you can order various size ones from Lakeland.com but any freezer bag will do. Place the portion that is needed into your chosen container, label it. Make sure to put the date it was prepared on for future food rotation and you’re good to go.
Now when Thursdays curry comes around all you got to do is pull it out a few hours before hand to defrost and wham a tasty dinner in minutes. If bulk cooking isn’t your thing try placing individual cuts of meat or fish in freezer bags with the marinade or spices so it will be ready to use straight from freezer. Cut up all your fruit place it in a freezer bag so all you got to do is pull it out of the freezer and ta-dah smoothies in no time flat. Fill a decent sized Tupperware container with water and place pre cut celery and carrot sticks for a minimal fuss snack. These will keep for one week in the fridge and is even handy for the little guys. Try using small sandwich bags to store pre portioned nuts and dried fruit for a handy on the go snack that fits neatly into your hand bag to avoid food hunger slumps. Aah but what about the items that needs to be prepared on the day you ask, well unfortunately you cant prep everything but getting the bulk of it out of the way helps. Just think all it takes is few hours out of your day to save you countless stressful ones in the kitchen. Good luck and happy prepping.
Author: Christina Murphy
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