Healthy eating shouldn’t mean having to spend hours in the kitchen, slaved to a hot stovetop to create complicated meals with weird and wonderful ingredients. Who has the time or the energy for that?
I’m a big fan of batch cooking. Organizing so that when you cook you make enough for two or three meals will save you time, effort and money, but when we think about meal prep, we tend to focus on the main meal of the day. Why not batch cook for breakfast, lunch and snacks too?
If you’re not sure where to start with all of this, here are some tips to help you:
1. REACH THE GROUND
When you get home, spend some time washing, chopping, and preparing your fruits and vegetables for the next few days. If you open the fridge door and there are ingredients ready to go, it’s more tempting than having to put something together from scratch.
Think of it like this – you open your fridge door and it’s full of vegetables you’ve already washed and chopped, compared to a wilted head of broccoli and some dirty carrots that seem to take a lot more effort to get into. do something. appetizing.
:: Wash the lettuce and put it in an airtight container.
:: Cut carrots, celery and bell peppers into sticks to enjoy as a snack with hummus or in a salad.
:: Mix fruit salad or fruit compote at breakfast or over yogurt for a healthy breakfast or convenient snack.
Stick to a few tunes or your favorite podcast and get going.
2. DO SUPPLEMENTS
Cook your way – it doesn’t take much longer to double a recipe with leftovers for the freezer.
Augment your recipes with additional vegetables, or add lentils or chickpeas with your ground meat or chicken to give your meat more consistency. Not only is it better for your food budget, it’s also better for your health.
3. PREPARE A LUNCH
If you buy lunch every day, you could save a fortune and do your health a favor by making lunch a few times a week instead.
Make enough to last two or three days. Think homemade soups, seasonal salads or mini egg muffins.
:: Beetroot with feta, mint, chopped orange and some hazelnuts. Serve with a protein of your choice – extra feta, hummus, chicken or fish
:: Shrimp cocktail – maximize the health benefits by adding arugula, watercress, tomatoes, cucumber and red onion
:: Salad bowls. Start with a dressing on the bottom, then layer on whatever chopped, shredded, sliced or diced vegetables and fruit you like. Top with couscous, brown rice, quinoa or new potatoes, your protein of choice and store in the fridge for a few days for a tasty and filling lunch break.
:: Boil half a dozen hard-boiled eggs to use throughout the week for lunches. Add to salads, make a kedgeree or put in a pita pocket with lots of these shredded vegetables and mayonnaise.
:: Prepare a large pot of Asian slaw to last all week – shred the cabbage, grate the carrot, slice the peppers and add an Asian dressing. Serve with stir-fries for dinner or as an accompaniment to salads for lunch.
:: Prepare a large platter of roasted vegetables and serve it with chicken, fish or halloumi for lunch or dinner
4. SUPER HEALTHY SNACKS
Imagine opening your fridge for a mouth-watering snack and finding something healthy like:
:: Vegetable sticks and hummus
:: Chopped fruit with plain yoghurt
:: A bowl of soup
:: Cheese on oatcakes
Building good habits starts with creating routines and structure in your day that help you make healthy choices without too much effort.
:: If you would like to join me in my kitchen, I have a meal prep masterclass on Tuesday. More details at vital-nutrition.co.uk