8 Tips to Meal Planning Success

Meal Preparation: Tips and Ideas

1. Create a morning, evening or weekend ritual.

  • Do your grocery shopping on the same day(s) each week
  • Prep food meals on Sunday, the night before and/or in the morning. 
  • Get into a routine to make food prep efficient and effective.

2. Pre-cook chicken.

  • Purchase boneless skinless chicken in bulk and season to taste.
  • Cook in large Pyrex dish, covered in tin foil at 350-400° for 20-40 minutes.
  • Store in a glass container and you have a ready-made protein source.

3. Pre-chop chicken and beef for stir-fries.

  • Purchase boneless chicken and beef in bulk. 
  • Chop meat into 1-inch cubes, portion into 4-8oz servings, and freeze them.
  • Quick tip if you're in a hurry: thaw the meat in bowl of tepid water for 10-15 minutes. 
  • Make a tasty and balanced stir-fry, seasoned to your liking.

4. Pre-chop fresh vegetables.

  • Chop each vegetable into desired sizes and store in individual containers.
  • Use them or omelets, salads, stir-fries and more.

5. Prepare ahead of time.

  • Make large batches of food like chili, stews, stir-fries, and smoothies.
  • Pack your own snacks and lunch (by utilizing Tip 1).
  • Eat breakfast; or pack a Super Smoothie for on the go nutrition. (there are a ton of free recipes here.)

6. Shop at farmer’s markets, if possible.

  • Farmer’s markets provide local, fresh and sustainably grown meat, produce and eggs at reasonable prices.
  • You know exactly where, when and how your food was grown.
  • You develop a relationship with the people who grow your food.

7. Order by the principles above when at restaurants or school.

  • The healthy principles of nutrition do not cease to exist when eating out.
  • You still need high-quality: protein, carbs, fruits, vegetables and fats.

8. Spice up your food

  • Spices and herbs add tremendous health benefits and flavor to your food.
  • Different spices can make tired meals and recipes seem new and exciting.

When I first started changing my family's diet, I worked slowly through this list. Start with one thing this week you can start doing. And do that one thing. It might take a week or two for that to hit a grove, when it does add in the next item on the list. Soon you'll be tackling meal prep like a professional.

To your best health,

Coach Nancy


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