World of Wellness
Follow Me:

Sheila's Blog

  • Home
  • About Me
  • Keto Blog
  • Blog
  • Products
    • Aloe Vera
  • Yoga
    • Yoga Classes
    • Yoga Q&A
  • Meditation
    • Meditation Sessions
    • Meditation Q&A
  • Ayurveda
    • Ayurveda Program
    • Ayurveda Q&A
  • Relaxation
    • More about Relaxation
    • Relaxation Training
  • Training Programmes
    • Chopra Centre Programs
    • Retreat
    • Relaxation Training Programme
    • Ayurveda Lifestyle Programme
  • Contact Me

Meal-Preparation Tips to Help You Plan for a Healthy Week

8/2/2018

0 Comments

 
Picture
Meal-Preparation Tips to Help You Plan for a Healthy Week - Amy Krasner

Being prepared for a week of healthy eating can be a daunting task. We’ve all seen photos of the ‘perfect’ fridge stacked with meals for the whole week. While this strategy works for a small percentage of people, it is overwhelming and unrealistic for everyone else. Yet, you know that when there is no healthy food prepared in the fridge you are less likely to make healthy choices. So how do you find a balance between being over prepared and not prepared at all?


The answer is simple: Implement a meal preparation process, also known as meal prepping.

Meal Prepping
Meal prepping is different to meal planning because you are not actually cooking any full meals for the week. Meal prepping entails getting several food items ready on the weekend so that you can reduce your cooking time during the week and have some easy grab-and-go lunch options.

Once you get a system in place that works for you it becomes a really simple process that doesn’t have to take over your entire Sunday afternoon. With a little bit of meal prepping, you will be eating healthy meals while saving time in the kitchen and money that would usually be spent on take-out or letting groceries go to waste.

1. Plan a Meal Prep Schedule
Successful meal prepping relies on you getting into a routine process that works with your schedule and needs. Here is an example you can start with:
  • Set aside 2 hours on a Saturday or Sunday.
  • Decide what you are going to make for the week. Start by picking one snack, one side dish, and one protein for the week. After you get comfortable with the meal prepping process, increase to two snacks, two side dishes, and two protein options.
  • Write down a grocery list for the items that you need.
  • Go grocery shopping.
  • Chop up your vegetables and cook your side dish and choice of protein.
  • Package up your food in glass Tupperware and put them in the fridge. (Glass Tupperware is recommended instead of plastic Tupperware to help prevent BPA from the plastic leaching into your food. It also lasts longer than the plastic Tupperware.)

2. Prioritise the Time-Intensive Foods
Before you start cooking, it is helpful to think about which foods are going to take the longest to cook. Get those items started first and then you can cook multiple items at the same time instead of cooking everything separately.

For example, while you have quinoa cooking on the stove, you could have sweet potatoes in the oven and be chopping vegetables while both of those items are cooking. Or, you could have multiple items cooking in the oven at the same time like roasted vegetables, egg muffins, and chicken breasts.

3. Keep a Recipe Book On Hand
It is also helpful to keep a folder in your kitchen with recipes so that you have everything in one place. If you are switching between magazines, cookbooks, and recipes on your computer, it is going to take you a lot longer to figure out what you want to make. This recipe folder will help you to keep variety each week so that you don’t get bored of eating the same foods all the time. 

4. Try Simple Meals First
When cooking meals for during the week, don’t worry about making it fancy. Even if you are not cooking a gourmet meal, it doesn’t mean that your food needs to be bland or boring—make sure to add fresh herbs, spices, citrus, garlic, and/or onion to boost the flavor of your meals. Having a pesto, hummus, or marinara sauce prepared ahead of time will also be great flavor additions.
Here are some common meal preparation ideas to help get you started:
  • Hard-boiled eggs
  • Egg and vegetable muffins
  • Smoothie prep (measure out fruit and protein powder into bags)
  • Brown rice or wild rice
  • Quinoa
  • Black beans
  • Roasted sweet potatoes
  • Roasted butternut squash
  • Roasted spaghetti squash
  • Homemade pesto or hummus
  • Soups
  • Organic grilled or roasted chicken
  • Crockpot pulled chicken, beef, or pork
  • Tuna salad
  • Egg salad
  • Chopped up vegetables (celery, cucumber, carrots, bell peppers)
  • Chia pudding
  • Homemade trail mix (almonds, walnuts, pecans, goji berried, shredded coconut)
  • Fruit salad
  • Salads for grab-and-go lunch (don’t put salad dressing on until you are ready to eat)

All of the items listed above will last in your fridge for at least four days.

5. Add Date Labels to Your Food
Depending on how much food you are making, it can be helpful to put a label on your Tupperware with the date that you cooked the food so that you know when it’s time to throw it out.
​
Now when you come home after a long day of work, you won’t be tempted to order take-out or throw together a quick pasta dish. It will take you just as much time if not less to put together an easy meal because you have part of your meal prepared ahead of time. Planning ahead will give you more time freedom during the week so that you can enjoy the activities that you enjoy doing instead of spending extra time in the kitchen.



0 Comments



Leave a Reply.

    Archives

    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    June 2016

    RSS Feed

    Categories

    All
    8 Limbs Of Yoga
    Abundance
    Acceptance
    Accountability
    Active
    Acupuncture
    Adapt
    Affirmations
    Ageing
    Aging
    Airport Stress
    Alcohol
    Alcoholism
    Alisa Paliano
    Allergies
    Altar
    Anti-inflammation Foods
    Anxiety
    Appreciation
    Archetypes
    Archetypes Of Survival
    Aromatherapy
    Around-the-table Meals
    Art
    Asparagus
    Autumn Eating
    Awareness
    Awe
    Ayurveda
    Ayurveda For Dogs
    Ayurvedic Wisdom
    Bacteria
    Balance
    BBQ Sauce
    Beliefs
    Belly Bloat
    BItterness
    Bloating
    Blueberry Smoothie
    Body And Mind
    Body Mind And Soul
    Boundaries
    Brassica
    Breakdown
    Breakthrough
    Breathing
    Broccoli Cheese Soup
    Brown Fat
    Busy World
    Butternut Squash Soup
    Cabbage
    Calm
    Calories
    Camel's Pose
    Cancer
    Cancer Prevention
    Caregiving
    Carrot Ginger Soup
    Centering Thought
    Chakra
    Chakra Clearing
    Change
    Children
    Child's Pose
    Chlorophyll
    Chocolate Coconut Smoothie
    Christmas
    Christmas Stress
    Circadian Rhythm
    Cleanse
    Coconut
    Coconut Oil
    Coffee
    Coherent Heart
    Colourful Food
    Commuting
    Compassion
    Compassion Meditation
    Confrontation
    Connection
    Consciousness
    Cooking With Tea
    Cook Nourishing Food
    Cook Your Own Food
    Cook Your Own Meals
    Cream Of Broccoli Soup
    Creativity
    Crisis
    Cultivate Spirituality
    Daily Rituals
    Dan Buettner
    Dating
    Debate
    Declutter
    Deconditioning
    Deepak Chopra
    Dehydration
    Depression
    Desire
    Detachment
    Detox
    Dharma
    Diet
    Diet Myth
    Digestion
    Digestive Distress
    Distractions
    Divine Couples
    DIY Sunscreen
    Dogs
    Dosha
    Doshas
    Doubt
    Dreams
    Eating
    Echinacea
    Eggs
    Embrace Helplessness
    Emotional Baggage
    Emotional Health
    Emotions
    Empath
    Empathy
    Equinox
    Essential Oils
    Excuses
    Exercise
    Express Love
    Extra Weight
    Eye Care
    Faith
    Fear
    Feelings
    Feeling Stuck
    Feminine Energy
    Fibre
    Fight Colds
    Financial Success
    First Aid
    Fitness
    Flow
    Flu
    Food
    Foot Massage
    Forgievness
    Forgiveness
    Free Your Energy
    Fresh Start
    Gardening
    Getting Back On Track
    Gift
    Gifting
    Gifts
    Gifts That Give Back
    Ginger Shiitake Noodle Soup
    Ginger Tea
    Giving
    Giving And Receiving
    Goal
    Goals
    God
    Good Fats
    Grace
    Gratitude
    Green Beans With Almonds
    Green Goddess Smoothie
    Green Leafy Vegetables
    Green Powder
    Greens
    Green Vegetables
    Grounding
    Growth
    Gut Health
    Gut Instinct
    Habits
    Happiness
    Healing
    Healing Effects Of Art
    Healing With Sound
    Healing Yoga And Meditation
    Health
    Healthy Eating
    Healthy Fasting
    Healthy Food While Travelling
    Healthy Genes
    Healthy Habits
    Healthy Holiday Desserts
    Healthy Iced Fruit Bars
    Healthy Options
    Heart Chakra
    Heart Disease
    Heart Intelligence
    Heavy Thoughts
    Herbs
    Herbs Hands Healing
    Holding Space
    Holiday
    Holiday Gifts
    Holiday Season
    Holiday Stressors
    Homeopathy
    Humour
    Hydration
    IBS
    Ideas
    Immune System
    Imperfection
    Infinite Possibilities
    Inflamation
    Inner Change
    Inner Child
    Inner Healing
    Inner Peace
    Inner Voice
    Inner World
    Inspiration
    Intention
    Intentions
    Intuition
    Jen Miller
    Jenn Miller
    Jill Davies
    Joint Care
    Journal
    Journalling
    Joy
    Judgement
    Juicing
    Kapha
    Karma
    Katie Pande
    Keep Warm
    Kindness
    Kitchen
    Kleshas
    Kombucha
    Leaky Gut
    Learning From Your Dog
    Life Coach
    Life Expectation
    Life Purpose
    Lifestyle
    Lissa Coffey
    Lists
    Loneliness
    Loss
    Love
    Low Lunge
    Lung Problems
    Lymphatic System
    Madisyn Taylor
    Male And Female Energy
    Manifestation
    Mantra
    Massage
    Meal Planning
    Meal Preparation
    Meaningful Connections
    Meat-free Meals
    Meditation
    Meditation Techniques For Beginners
    Mediterranean Diet
    Mental Baggage
    Mental Health
    Mental Stamina
    Mindful Dating
    Mindful Eating
    Mindfulness
    Mindset
    Minerals
    Minestrone Soup
    Mint
    Moderation
    Mood
    Morning Habits
    Morning Person
    Morning Routine
    Morning Routines
    Motivation
    Moving Forward
    Mudra
    Mullein
    Mushrooms
    Music Therapy
    Natural Allergy Relief
    Natural Remedies
    Natural Skincare
    Natural Sunscreen
    Natural Sweeteners
    Nature
    Negative Behvaiour
    Negative Thoughts
    Neighbours
    Nestmaven
    Neti Pot
    New Year
    New Year's Resolutions
    Non-resitance
    Nutrients In Greens
    Nutrition
    Oneness
    Opportunity
    Organic Food Shopping
    Osteoporosis
    Outdoors
    Outer World
    Pain
    Passion
    Patanjali
    Pattern Interrupt
    Peace
    Perfection
    Petitation
    Pets
    Phtyonutrients
    Piriformis Syndrome
    Pitta Dosha
    Planning
    Plant Foods
    Poetry
    Portion Control
    Positive Habits
    Potato Leek Soup
    Poverty
    Power
    Practical
    Prayer
    Present Moment
    Present Moment Awareness
    Presents
    Priorities
    Probiotics
    Prosperity
    Prostitute
    Protecting Your Skin
    Pure Awareness
    Purpose
    Quiet Time
    Quotes To Start The Day
    Rain
    Ray Long
    Recipes
    Reclining Heart Opener
    Regrets
    Reiki
    Relationship
    Relationships
    Relationship With Food
    Resolutions
    Resting Pose
    Retreat
    Ritual
    Rituals
    Roger Gabriel
    Routine
    Rudolf Tanzi
    Saboteur
    SAD
    Salads
    Samyama
    Seated Forward Bend
    Secret To Living Longer
    Sedentary
    Seeds
    Self-awareness
    Self Care
    Self-Care
    Self Compassion
    Self-compassion
    Self-Enlightenment
    Self Worth
    Service
    Setting Intentions
    Shakshuka
    Shatavari
    Simplify Space
    Six Tastes
    Sleep
    Slow Down
    Smile
    Smoothie
    Social Life
    Social Media
    Soma
    Soul Questions
    Soup
    Soup For Cold Days
    Soups
    Spicy Vegetable Chilli
    Spirituality
    Spiritual Success
    Spiritual Wellbeing
    Spring
    Spring Allergies
    Spring Cleaning
    Spritual Connection
    Square One
    Standing Forward Fold
    Standing Mountain Pose
    Statins
    Staying Focused
    Stress
    Success
    Suffering
    Suhas Kshirsagar
    Summer
    Summer Archetypal Energy
    Summer Smoothies
    Sun
    Super Foods
    Susan Pinker
    Susan Weed
    Susun Weed
    Sweet Potato Casserole With Caramelised Bananas
    Sympathy
    Take Charge
    Talents
    Tea
    Tea As A Spice
    Thanksgiving
    The Blues
    The Five Elements
    The Law Of Karma
    Therapeutic Breast Massage
    The Seven Spiritual Laws Of Success
    The Whole Cur
    Thinking Patterns
    To Do List
    To-Do List
    Tolerance
    Tough Times
    Traditions
    Tragedy
    Transform Your Life
    Transition
    Travel
    True Self
    Trust
    Trust Your Gut
    Uncertainty
    Universe
    US Election
    Vacation
    Values
    Vata
    Vedanta
    Vegan Soup
    Vibrant
    Vibrant Health
    Victim
    Vision Board
    Visualisation
    Vitamin D
    Vitamins
    Weather The Storm
    Weight Control
    Weight Loss Myth
    Weight Management
    White Bean Chilli
    White Fat
    Who Am I
    Wholeness
    Will Power
    Wine
    Winter
    Winter Activities
    Winter Blues
    Winter Hibernation
    Winter Solstice
    Wisdom
    Wise Woman
    Woman
    Worry
    Yin And Yang
    Yoga
    Yoga Anywhere
    Yoga For Sniffles
    Yoga For Stress
    Yoga For Summer
    Yoga Sutra
    Yogic Eye Exercises

Proudly powered by Weebly