Hey, busy moms! Are you feeling overwhelmed with meal prep after a long day at work? Do you find yourself sacrificing valuable family time to cook healthy meals? I totally get it – as a new mom who works full-time, I’ve been there. That’s why I’m excited to share some of my top tips and shortcuts to help you whip up healthy FIT4 meals in no time. You can make meal prep faster! Let’s dive into “Ways I’m Cheating at Meal Prep to Make It Faster,” and start reclaiming your evenings!
Plan Your Meals: Start by planning your meals for the week using the FIT4 Method: Protein, Produce, Fat, and Fiber. Write down your meal ideas and create a shopping list. This not only prevents unnecessary purchases but also ensures you have everything you need. Planning ahead is a game-changer when it comes to saving time and sticking to your healthy eating goals.
Use Pre-Cut and Pre-Washed Ingredients: Save time by buying pre-cut vegetables and pre-washed greens. Yes, these items might be slightly more expensive, but the time saved is absolutely worth it. Many grocery stores also offer pre-marinated proteins, which can be a huge time-saver.
Batch Cooking: Cook large batches of staples like grains, beans, and proteins. Store them in the fridge or freezer to mix and match throughout the week. For example, cook a big pot of quinoa or brown rice and roast a sheet pan of mixed vegetables. Having these basics ready to go makes meal assembly a breeze.
One-Pot and Sheet Pan Meals: Simplify your cooking with one-pot or sheet pan meals. These are easy to prepare, cook, and clean up. Just toss your protein, produce, and some seasoning on a sheet pan, roast it all together, and you have a complete FIT4 meal. One-pot meals like soups and stews are also fantastic for saving time and effort.
Utilize Leftovers: Make extra portions for dinner and pack leftovers for lunch the next day. Reinvent leftovers to keep things interesting, like turning roasted chicken into a chicken salad or wrap. This not only saves time but also reduces food waste.
Quick Proteins: Keep quick-cooking proteins on hand, like canned beans, pre-cooked lentils, or rotisserie chicken. Eggs are another fast and versatile protein source that can be used in many meals. These options help you get a balanced meal on the table quickly.
Smoothie Packs: Prep smoothie packs in advance by portioning out your fruits, greens, and protein powder in freezer bags. In the morning, just add your liquid of choice and blend. This makes breakfast a no-brainer and ensures you start your day with a nutritious meal.
Mason Jar Salads: Layer your salads in mason jars with the dressing at the bottom and greens on top. This keeps them fresh for several days. When you’re ready to eat, just shake it up and enjoy. It’s a perfect grab-and-go option for busy days.
Smart Kitchen Tools: Invest in tools that save time, like an Instant Pot, slow cooker, or food processor. These can significantly cut down on cooking and prep time, making your life in the kitchen much easier.
Meal Prep Services: If time is extremely tight, consider using a meal prep service that delivers pre-portioned ingredients or fully cooked meals. This can be a great way to stay on track without the hassle of meal prep.
Final Thoughts
By incorporating these tips and strategies, you can take 15-20 minutes to get dinner on the table and reclaim your evenings to spend with your loved ones. I feel such relief knowing I no longer waste time trying to figure out what to make or making each meal individually.
Want more personalized support? Consider applying for coaching, and we can find the right coaching program to fit your schedule and budget to help pinpoint areas in your weight loss plans that are taking up all your time and simplify them for a more balanced, enjoyable life.
Stay tuned for more tips and support by following me on Instagram @malsdailydish, and subscribing to the Weight Loss Habits Podcast. Until next time, keep empowering yourself, and happy meal prepping!