Want to eat healthier Even When You’re Busy without feeling stressed?

You want to eat healthier, but you’re super-busy.

You eat out several times a week because that’s what you have to do. That’s what works for

you and your family (when it comes to time and convenience).

But you probably realise it’s not working great when it comes to your health and fitness goals.

You want better health. You want to eat better. You don’t want the extra calories, fast food and junk food as much anymore. And you DO want to save time and money.

I get it!

So, as a health coach, I am here to help you.

I have a simple strategy that I’m more than happy to share with you. It will help you to plan and prepare healthy meals for the week.

Now, you don’t need to completely abandon your regular meals out. You can use my strategy to help you eat out just one or two fewer times per week. It’s up to you.

A woman eating sandwich

As with any lifestyle change, start gradually so you can build consistency. The key here is to make it easy, doable and rewarding enough to do again and again.

Let me walk you through my simple meal prep system, and how this can work for you.

PLAN MEALS FOR THE WEEK

Weekly Meal planning

I prefer to do this on the weekend. It’s my time to flip through my favourite recipes and pick a few to make for the week. If I’m feeling super organised, I’ll even assign meals to specific days—but that’s not necessary if you’re just starting. Writing your chosen recipes down and putting the list on your fridge can be a great visual reminder.

I always try to include at least one slow cooker or crockpot meal. These are lifesavers on busy days because dinner is ready and waiting when you get home!

Healthy Food Recipe Book

Then I make my grocery list. I take a quick look in my fridge, freezer and pantry, and list the recipe ingredients that I need to buy.

Pro Tip: If you’re not sure you have enough of an ingredient already, consider buying a “backup”one just in case. I’ve had times where the tomato sauce I planned to use was a bit short of whatI actually needed. Having to run out in the middle of meal prep can be very frustrating.

Another thing to consider is doubling the recipe(s),so you can prep and cook once, but have twice the meal at the end. The extras can be taken for lunch, or frozen to pull out the night before a busy day, so you just need to heat it up when you’re ready.

Pro Tip: If you’re doubling a recipe, don’t forget to double the amount you buy from the grocery store.

Once you have your grocery list ready, head over to the store and pick up your essentials. If you don’t have enough food storage containers for your meals, now’s the time to pick up some of those too.

Chopped veggies

Pro Tip: If you’re not a fan of washing and chopping produce, then consider buying them already pre-washed and pre-chopped, or even frozen. You can make your meal prep even easier if you don’t mind spending a couple of extra dollars.

PREPARE MEALS FOR THE WEEK

Since you’ve already chosen your recipes and have your groceries, let’s get started on prepping some of the ingredients.

I like to book off 1-3 hours in the morning for this. Get your recipes ready, clear off your counter, play some music and get ready to roll.

Ingredients preparation

At this point, depending on time, I’ll either prep the ingredients, or pre-cook the entire recipe. Sometimes just washing and chopping produce and putting it in containers is a huge time - saver for week nights. Or, you can go through and make a whole meal, and divide it up into portions and refrigerate or freeze. It’s really up to you, because the more you do now, the less you’ll have to do when you’re hungry and tired.

AWESOME MEAL PREP TIP

There is one meal that is easiest to plan and prepare in advance. It’s one that’s also often the most difficult to eat at home if you’re busy:

Breakfast.

Healthy Breakfast

Planning some overnight oatmeal is a great start to any day. Simply place ½ cup rolled oats, ½cup your choice of milk, 1 tbsp chia or flax seeds into a container (or make 5 for the whole week). Then place the lid on, shake them up and put them in your fridge. In the morning you can quickly heat them up or even eat them cold (the oats will have absorbed the milk). add your favourite toppings—like berries, nuts, or seeds—and you’re good to go.

Oatmeal

With a little planning, you’ll be amazed at how much healthier you can eat—and how much time and money you’ll save.

It take some time to get used to meal prepping, but the results are worth it. And if you ever feel stuck or need guidance, I’m here to help. Just reach out and let me know!