You want to eat healthier, but you’re super busy.
You eat out several times a week because that’s what you must do. That’s what works for you and your family (when it comes to time and convenience).
But you probably realize it could be better regarding your health and fitness goals.
You want good health, to eat better, to avoid extra calories, fast food, and junk food, and to save time and money.
I get it!
So, as a health coach, I am here to help you.
Allow me to share a simple strategy that can revolutionize your meal planning. This approach will not only save you time and money but also ensure you’re eating healthier meals throughout the week.
Remember, this strategy doesn’t mean you have to give up your favorite dining spots. It’s designed to help you cut down on eating out, giving you the flexibility to choose when and where you want to enjoy a meal.
As with any lifestyle change, the goal is to make it easy, doable, and rewarding enough to do again and again. The key is to keep your health and wellness goals in mind as you start this journey.
Let me guide you through my time-saving meal prep system, and how this can work for you.
PLAN MEALS FOR THE WEEK
I prefer to do this on the weekend. I’ll flip through my recipes and choose a bunch to make that week. I’ll even pick which days to have which meals if I’m feeling overly ambitious, but that’s not necessary if you’re new to this. I’ll bookmark the pages and write my chosen recipes down in a notebook or even a sheet of paper to put on my fridge. I like to have at least one crock pot meal each week because they’re so easy, and dinner is ready and waiting when you get home.
Then I create my grocery list. I take a quick look in my refrigerator, freezer and pantry, and list the recipe ingredients that I need to buy.
Pro Tip: If you are not sure you have enough of an ingredient already, consider buying a “backup” one just in case. I have had times where the tomato sauce I planned to use was a bit short of what I 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 are ready.
Pro Tip: If you are doubling a recipe, don’t forget to double the amount you buy from the grocery store.
Once you have your grocery list ready, go to the store and pick up your essentials. If you don’t have enough food storage containers for your meals, now is the time to pick up some of those too.
Pro Tip: If you are 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 have already chosen your recipes and have your groceries, let’s get started on prepping some of the ingredients.
I like to book off 2-3 hours one afternoon for this. Get your recipes ready, clear off your counter, and play some music (if you are so inclined).
At this point, depending on time, I will 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 weeknights. Or you can go through and make a whole meal and divide it up into portions and refrigerate or freeze. It is really up to you, because the more you do now, the less you will have to do when you are hungry.
ESSENTIAL 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.
That’s breakfast.
Planning some overnight oatmeal is a great start to any day. Simply place ½ cup rolled oats, ½ cup 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 refrigerator. In the morning you can quickly heat them up or even eat them cold (the oats will have absorbed the milk). Top with berries, chopped fruit, nuts or seeds and enjoy.
With a little planning, you will be able to eat healthier while you save money and calories.
This may take some getting used to, so if I can be of help, please reach out and let me know.
Best,
Glenda 
Follow me on Twitter for inspiration, recipes and more: @CoachGlenda08
REFERENCES
http://www.precisionnutrition.com/weekly-meal-prep-infographic