Hey there! Happy Thursday!
Cooking nutritious food and subsequently eating well can be really hard. You probably have a thousand different things to do throughout the day, and planning your meals is low on the list. I get it. And honestly? I don’t currently meal plan everything I’ll eat in a week; that kind of stresses me out 😀 I follow the steps below when grocery shopping, and this ensures I have enough on hand to make quick and easy healthy meals throughout the week.
Stock up on frozen fruit and vegetables
Frozen options are just as nutritious and are so easy to use. Frozen fruit can be a quick dessert or snack when added to some plain greek yogurt. Frozen spinach is a great base for smoothies. I also love that frozen veggies are already chopped and ready to go. I use these peppers and onions at least once a week to make “fajitas.”
Buy two different lean proteins and cook them ahead of time
When you’re at the store, choose two protein sources and buy a little extra. For one person, I will buy about 2lbs of meat for the week. Cook the protein as soon as you get home from the store, seasoning with salt and pepper.
Choose pre-chopped vegetables that can be sautéed or eaten raw
Grab a few different chopped vegetables that you can eat a thousand ways. This mix is great in salads, pasta sauce, or even just stir fried. Pre-packaged salad mixes or greens count too!
Have the basics on hand
Here’s where we put it all together. When you have a pantry stocked with the basics (things like olive oil, S&P, egg whites, rice, pasta, pasta sauce), you pick and choose from the protein & vegetables, and there’s your meal.
It’s not glamorous but it gets the job done. Ground turkey and chopped veggies can become:
- Fajitas when seasoned with cumin and chili powder
- Spaghetti when you add some red sauce and fresh garlic
- An egg bake when you add everything to a baking dish and bake for 20 minutes
Plan to be busy
Honestly, when it comes to the rest, I am gentle with myself and plan such that I have options when there’s no time to eat. I always have protein shakes in the fridge and healthy protein bars in my pantry. It’s not perfect but it gets me by!
A couple other ways you can plan for the craziness:
- Keep greek yogurt in the fridge. Great source of protein in a pinch
- I like to have turkey or beef jerky around in case I need a quick boost
- Choose fruits that don’t require a lot of work: grapes can be frozen in zip lock bags for a grap-and-go snack and apples eaten without any chopping