Many adults find their days filled to the brim with tasks and responsibilities, leaving them little time to focus on planning and preparing meals. However, meal planning does not have to be difficult or time-consuming. With a little know-how, even the busiest individuals can prepare tasty, nutritious dishes in little time.
So, how do meal planning fit into an already busy schedule? The key lies in simplifying the process and making strategic choices. Here are some tips to get you started.
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Setting a Routine: Start your meal planning journey by designating a specific day of the week as your planning and shopping day. This will ensure that your pantry is consistently stocked with healthy options, reducing the likelihood of defaulting to less healthy fast-food options.
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Creating a Meal Plan: On your designated meal planning day, take a few minutes to sketch out your meals for the coming week. Consider your schedule and plan more elaborate meals for days when you have more time and simple, quick meals for busier days.
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Incorporating Variety: Prevent meal boredom by including a mix of different cuisines and experiment with different flavors and ingredients. This doesn’t mean you need to create elaborate dishes for every meal. Simple swaps, such as using different types of protein or various veggies, can keep your meals interesting and varied.
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Batch Cooking and Freezing: Batch cooking and freezing meals are lifesavers for busy adults. Spend an hour or two on your designated day to prepare a large quantity of a meal. Divide it into portions and freeze it. Microwave or heat it when you’re ready to eat.
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Invest in Meal Prep Containers: Proper storage is key to meal planning success. Purchase quality meal prep containers that have separate compartments for different portions of your meals. The compartments keep your food fresh and prevent your ingredients from getting soggy.
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Utilize a Slow Cooker or Instant Pot: These kitchen gadgets can save a lot of time. With a slow cooker, you can prepare your meals in the morning and return home to a ready-cooked meal. An Instant Pot can speed up cooking times for meals that traditionally take a long time to cook.
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Online Recipes and Meal Planning Tools: Look for online resources that offer meal planning tools and recipes. They can provide a wealth of inspiration and can allow you to create meal plans, generate shopping lists, and assist with portion control.
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Keep Healthy Snacks on Hand: Sometimes, regardless of our best planning efforts, life happens and we’re left without the time to prepare a meal. For these situations, ensure you have healthy snacks on hand such as fruits, nuts, and yogurt.
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Breakfast and Lunch: Never skip breakfast. Prepare something quick and easy like overnight oats or a protein shake. Pack leftovers from dinner for lunch the next day or prepare easy to grab lunchbox items.
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Don’t Forget Hydration: During the process of meal planning, remember to include healthy drinks throughout your day. Staying hydrated is important in maintaining overall health.
Implementing a regular meal planning routine can seem daunting at the outset, but once you incorporate it into your habits, the benefits are numerous. Not only will it help in maintaining nutritious eating habits but it can reduce stress, save time, and even save money.
Instead of sinking time each day into deciding what to make, and then making it, you’re able to spend that time on other activities. Plus, it is budget-friendly. With a clear plan in place, you only buy what you need, reducing food waste and unnecessary spending.
Meal planning also ensures the consumption of a balanced diet. Since you’re planning in advance, it’s easier to incorporate a variety of food groups and meet nutritional needs. It also allows for better portion control which could be beneficial for those looking to manage their weight.
In conclusion, successful meal planning doesn’t have to be an overwhelming process. By setting a routine, creating your meal plan, including a variety of foods, and considering time-saving methods such as batch cooking and using tech tools, you’ll quickly find that meal planning can be an accessible and practical tool for healthful eating, even for the busiest of adults.
References:
- American Heart Association, 2017, Meal Planning for Your Family, viewed 26 June 2021, < https://www.heart.org >
- Academy of Nutrition and Dietetics, 2021, Tips for Meal Planning Success, viewed 26 June 2021, < https://www.eatright.org >
- Diabetes Food Hub, 2019, Making Meal Planning Easy, viewed 26 June 2021, < https://www.diabetesfoodhub.org >
