As a busy mum, juggling family, work, and personal time can feel overwhelming, especially when it comes to meal planning. One of the top strategies I use when working with women to help them eat healthier and lose weight is effective meal planning. It can be a game changer, allowing you to provide nutritious meals without the daily stress of cooking. Here are some tips, tricks, and ideas to help you streamline your meal prep and make healthy eating easier for you and your family.
1. Plan Your Meals
Start by planning your meals for the week. Dedicate a specific time each week—perhaps Saturday morning —to sit down and decide what you’ll cook. This helps you create a shopping list and avoid last-minute unhealthy choices.
Tips:
- Use a meal planning app or a simple spreadsheet to organise your meals.
- Incorporate family favourites to ensure everyone is happy with the plan.
2. Batch Cooking
Cook once, eat twice. Prepare large quantities of food that can be used in multiple meals. This not only saves time but also reduces food waste.
Ideas:
- Roast a variety of vegetables that can be added to salads, wraps, or served as sides.
- Make a double batch of mince loaded with grated/chopped veg and freeze half for a meal the following week.
3. Utilise Freezer-Friendly Meals
Make meals that freeze well, so you can stock up and have healthy options ready for busy days.
Ideas:
- Soup, casseroles or pasta bakes can be prepared in advance and frozen.
- Smoothie bags: portion out ingredients for smoothies and freeze them. In the morning, just blend with your favourite liquid.
4. Involve the Kids
Get your kids involved in the meal prep process. This not only teaches them about healthy eating but also makes them more likely to enjoy the meals.
Ideas:
- Ask everyone to choose a meal each for the weekly meal plan
-Create a “build-your-own” night where they can customise their meals (e.g., wraps, tacos, pizzas).
5. Keep It Simple
Don’t overcomplicate your meal prep. Focus on simple, nutritious recipes that are easy to prepare and require minimal ingredients.
Ideas:
- Stir-fries are quick to make and can be customised with whatever veggies and proteins you have on hand.
- Overnight oats or chia pudding are perfect for easy breakfasts - try adding some protein powder to keep you fuller for longer.
Meal prep doesn’t have to be overwhelming. By planning ahead, involving your family, and keeping things simple, you can make healthy eating a seamless part of your busy lifestyle. Start small, and gradually build your meal prep routine to fit your family's needs. Having the right food around you makes a huge difference when it comes to eating healthy.
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