If you fail to plan, you plan to fail.
I spent this past Sunday planning, stocking up, and prepping our meals for the week. It is not always easy to squeeze this into the weekend but I try to do this every Sunday. Why? Because not only does it make the week easier and less stressful, it helps us stay on track with healthy eating and we are less likely to fall into an unhealthy eating frenzy.
However, sometimes there just isn’t enough time to prep……then what?
A back-up plan is just what you need to set yourself up for success. And, I’m not talking about take out or eating out every night.
So what can you do? Make sure you keep your freezer and pantry stocked with some healthy basics that can be whipped up into a quick, yet nutritious meal.
Here are some tips for keeping a well-stocked kitchen:
Frozen Veggies and Fruit – we all know that fresh is best but it’s not always possible. Frozen produce is a good alternative because the produce is frozen at its peak freshness and still contains most of its nutrition. Best of all it is easy to keep on hand. You can stock up when your favorite brands go on sale to keep your grocery bill down.
Fill up your Freezer – double up when buying seasonal fruits and veggies and freeze half to use at a later date. Peel, chop or dice more than you need when meal prepping and freeze the extra for another time. This can help you keep costs down, stops waste and makes it so you always have something in your freezer to pull out in a pinch.
Canned Beans – beans are a great source of protein and they are loaded with fiber. See previous post on these nutritious little gems. They can be added to many dishes such as salads, soups, stir-fry’s, and casseroles, or doctored up to serve as a yummy side dish.
Healthy Grains and Pasta – things like quinoa, brown rice or whole wheat pasta can be topped with sautéed veggies and healthy sauces. One of my “in a pinch” favorites is to slightly brown some garlic in olive oil, sauté in some frozen spinach (or dark leafy greens), stir in a can of canelli beans and top on some healthy pasta. Sprinkle on some parmesan cheese and you have a delicious, nutritious meal in a pinch.
Eggs – loaded with vitamins, minerals, and healthy protein, eggs have regained their rightful place on the good for you list. Need to make a quick dinner and all you have in the fridge is eggs? Sautee up some frozen veggies (peppers, onions, greens) and crack a few eggs open to make a healthy omelet or frittata.
Cook Once, Eat Twice – I grew up in a big family and I don’t think I even know how to cook in small portions. But even if you don’t have a lot of mouths to feed, doubling or even tripling your recipes is a great way to make the most of your time spent cooking. This works great when making soup, sauces, chilies, or casseroles that can be frozen into meal size containers and pulled out of the freezer in a pinch.
Healthy eating is a process and all about making the best choice possible every day. When you put a little effort in prepping, you set yourself up for success.
