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Top 5 Meal Planning Tips for Busy People

Top 5 Meal Planning Tips for Busy People Kavisha Jega, Wellness Advisor and Wholefoods Cook   There are a few key ideas to keep in mind when meal planning. Remembering these ...

Top 5 Meal Planning Tips for Busy People

Top 5 Meal Planning Tips for Busy People
Kavisha Jega, Wellness Advisor and Wholefoods Cook

 

There are a few key ideas to keep in mind when meal planning. Remembering these tips will help you stretch out meals, prep for busy weeks and cut down the amount of time you spend in your kitchen.

 

TIP 1: Double up recipes

 

Make twice as much when you’re cooking sauces, meatballs or casseroles and put extra in the freezer for another night. Make extra quinoa and other grains to use during the week. Cook one meat (or plant-based protein if you’re vego) that can be used for different meals, for example, roast a cut of lamb and it’s dinner one night, sliced thin it becomes sandwich meat later in the week and shredded it becomes the base for a delicious soup. You can do the same thing with a chicken or even a large batch of beef mince.

 

TIP 2: Build freezer meals

 

If you make Bolognese one night, why not triple your recipe and freeze the rest in single-serving containers? With just a container of frozen Bolognese, frozen vegetables and frozen cooked brown rice you can have dinner on the table in 15 minutes. Create a few of these go-to frozen food meals for when you get home late and can’t be bothered cooking from scratch.

 

TIP 3: Create pantry meals

 

Nothing left in the fridge? No problem. Similar to freezer meals, you can whip up a fantastic meal using foods found only in your pantry. Essential staples for easy pantry meals include quinoa (or any grain such as brown rice or millet), tinned fish (go for sustainably fished tuna, sardines or salmon), tinned chickpeas or lentils, sweet potatoes, olives, tomato-based pasta sauce and dried herbs and spices. Stock up on these items during your next shop to ensure you are prepared.

 

TIP 4: Prep it!

 

Get in the habit of prepping food as soon as you get back from shopping. Store these ingredients in the refrigerator and use them throughout the week.

 

MY 'PREP IT' CHECKLIST

-Hard-boiled eggs

-Cook up one batch of grain (quinoa, brown rice or millet)

-Bake up a batch of something healthy (banana bread/muffins/frittata)

-Wash and store veg

-Make one salad dressing or pesto

-Make a basic kale salad mix

 

Get more helpful food prep ideas here!

 

TIP 5: Never cook dinner from scratch the day of a big grocery store run

 

Dinner might be eating out, ordering take away or leftovers. Instead of cooking your dinner from scratch, focus your time on putting the groceries away and prepping for the week ahead. Clean and prep food as much as you can (like the list above) immediately.

 

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Holding a Masters degree in Wellness, Kavisha combines her knowledge of whole food cooking with her passion for wellness to present educational workshops that make healthy eating easy and attainable.

Driven to improve the health and wellbeing of corporate workers, Kavisha presents cooking classes and wellness workshops to teach health conscious, time poor professionals how to move away from processed foods and towards a more nourishing whole foods diet. Nourish Melbourne Members save $10 off every cooking class and 10% off her coaching program. For more details on our partnership, click here.