How often do you skip meals or grab something quickly because you're too busy? Maybe it’s a slice of toast on your way out in the morning or a snack bar between meetings. Life is hectic, and planning meals often feels like one more thing to worry about.
You're not alone. Juggling work, family, and other commitments can leave little time to think about meals. But today, I will share practical tips to help you plan and prep balanced, nutritious meals even with a packed schedule. These strategies don’t just save time, they also make healthy eating easier and less stressful.
What Are the Benefits of Meal Planning?
1. It saves time
Consider the amount of time you dedicate each week to deciding on meals, going to the store, or standing in line for takeout. Meal planning removes these daily choices by providing a clear guide. With a plan, you can do all your shopping for the week in one trip and prepare several meals at once, saving hours for other important tasks. Picture arriving home after a long day and just warming up a tasty meal, with no stress or uncertainty.
2. It saves money and reduces food waste
By planning in advance, you shop more wisely. This reduces the likelihood of purchasing unnecessary items that might go to waste or spending on costly last-minute takeout. For instance, if you prepare to roast a chicken for dinner, the leftovers can be used for a chicken salad for lunch or as a base for a tasty soup. A little planning helps you stretch ingredients and maximise your grocery budget while also reducing food waste.
3. It helps you eat better and reach your health goals
When you’re busy and hungry, it’s easy to grab whatever is convenient but convenience isn’t always balanced or nutritious or in line with your goals. With meal planning, you can ensure your meals are built around the balanced plate approach:
Half vegetables: Think leafy greens, roasted carrots, sautéed zucchini or stir-fried bok choy.
A quarter protein: Like grilled chicken, baked salmon, or plant-based options like lentils or tofu.
A quarter carbohydrates: Such as roasted potatoes, boiled rice, whole-grain pasta or flatbreads.
A bit of healthy fat: This could be a drizzle of olive oil, avocado slices, or a sprinkle of nuts and seeds or even your favourite cheese.
How to Meal Plan with a Busy Schedule?
1. Create a Plan
Choose a day, such as Sunday, to outline your meals for the week. This can include all your meals or just a few. You can use a simple notebook or a digital planner to write down your meals, ensuring you know what to prepare.
2. Batch Cook Key Ingredients
Prepare large batches of staple foods. Focus on cooking your protein and carbohydrate sources, like grilled chicken, boiled rice, or roasted potatoes. These can be mixed and matched in different ways during the week. Just make sure to add plenty of vegetables, such as serving grilled chicken with roasted potatoes and a fresh salad.
3. Plan for Leftovers
Whenever you're preparing a recipe, consider doubling the ingredients whenever possible. For instance, if you're making pasta bolognese, try to cook a larger batch than you might normally need. This way, you'll have enough to serve for lunch or dinner the following day, saving you time and effort in the kitchen. Plus, having leftovers can make meal planning easier and more convenient throughout the week.
Meal Prep: 5 Practical Tips for Busy People
Now, let's transform that plan into food you can enjoy.
1. Prep in Stages
Instead of prepping everything in one go, break it into smaller sections. For example, wash and chop vegetables one day, then cook proteins and grains the next. This strategy makes meal prep manageable, eliminating the feeling of being overwhelmed.
2. Utilise Your Air Fryer
Air fryers are ideal for those with a busy lifestyle. You can roast vegetables like green beans or mushrooms in just minutes. Proteins such as salmon fillets or chicken breasts can also be cooked quickly.
Even snacks like air-fried chickpeas or air-fried apples can be delicious. To make air-fried apples, slice them thinly, sprinkle with cinnamon, and air fry without any added sugar for a quick, flavorful treat.
One of my favourites? Air Fryer Cheese on Toast! It's fast, comforting, and ready in under 5 minutes. Use whole grain bread and your favourite cheese for a balanced, satisfying snack that feels like a treat.
3. Focus on Simple Meals and Embrace Shortcuts
One-pan dishes, sheet-pan dinners, or slow cooker stews are ideal for busy days. Arrange chicken thighs, sweet potatoes, and broccoli on a tray, season them, and let the oven do the work. Alternatively, combine your favourite vegetables, protein, and rice noodles in a stir-fry with a quick sauce. Ready in minutes, requiring minimal cleanup.
Pre-cut vegetables, frozen fruits, and canned tuna can be incredibly convenient. They save time and offer the same nutritional value. Don't hesitate to use them when needed.
4. Build Overnight Breakfasts
Overnight oats or boiled eggs can be a lifesaver on hectic mornings.
Mix rolled oats with milk or yoghurt, add your preferred toppings such as berries, nuts, and a sprinkle of cinnamon, and let them chill in the fridge overnight for a sweet breakfast.
Alternatively, try a savoury breakfast like a boiled egg paired with whole grain toast and a side of vegetables, such as tomatoes or spinach. For a twist, use ingredients that align with your preferences or cultural staples and swap feta for avocado, cottage cheese, or hummus, depending on what’s accessible and enjoyable for you.
5. Prep Quick Healthy Snacks
Snacks provide energy between meals, so having some prepared can be very beneficial.
Consider these sweet options:
Apple slices paired with peanut butter.
Grapes alongside a handful of nuts.
Three squares of dark chocolate and a medium-sized banana. Choose chocolate with minimal added sugar if possible.
Or these savoury options:
A whole-grain bagel with cream cheese.
Veggie sticks with hummus.
A boiled egg with cheese and whole-grain crackers.
Key takeaways
Aim for balanced meals: Try to include protein, carbs, healthy fats, and vegetables in your meals.
Utilise time-saving tools and keep meals uncomplicated: Consider using an air fryer and shortcuts like pre-chopped vegetables. Simple meals are easy to prepare and mix together.
Prepare snacks and breakfasts: Options like yoghurt, boiled eggs, or quick fruit-and-nut combos.
Meal planning isn't about achieving perfection, it's about making progress. Start with small steps. Maybe this week, you could plan just two meals or prepare a few snacks. The important thing is finding what works for you and sticking with it.
This week, I would encourage you to take 10 minutes to plan one meal or prepare a snack. You'll feel more organised, eat healthier, and make your life a little easier.
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