Hey, Wolverines! In this edition of Food Savvy Friday, we’ll give you the ins and outs of food planning and meal prep and discuss why they are beneficial. We’ll also wrap up with some tips, tricks and recipes to help you get started.
What is food planning and meal prep?
Food planning is the process of outlining the meals or snacks you would like to eat throughout the week, instead of figuring it out on a daily basis. With a food plan, you essentially schedule out all (or most) of the meals you wish to eat.
Meal preparation is any action you take to prepare a meal prior to meal time. This might include cooking up Butternut Squash soup to eat throughout the week, making overnight oats, or simply chopping up some veggies to store in the fridge.
What are some of the benefits of food planning and meal prep?
- Food planning and meal prep are cost-effective, time-saving, and help you stick to your health and nutrition goals.
- Having a plan allows you to create an organized grocery list, preventing you from overstocking on food.
- Having a plan also stops you from spending time trying to figure out what to eat for dinner each night.
- Cooking meals in advance prevents you from spending excessive amounts of money on restaurant bills and delivery fees.
- Meal prep reduces the time you spend in the kitchen, and allows you to heat up healthy meals in the same amount of time (if not quicker) than it would take to cook some ramen noodles or a frozen pizza.
Three easy tips and tricks to help you successfully create a food plan and meal prep:
Reserve time. Cooking and planning takes time. Choose one day each week and set aside 2 to 3 hours to create a food plan, head to the grocery store, and prepare some meals.
Prepare a protein, a grain, and a veggie. Hitting these three food groups will ensure that, even in a bind, you will be able to have a balanced meal. For the protein, we recommend something that is simple and versatile, like tofu or grilled chicken breast. When it comes to preparing a vegetable, this can be as simple as slicing some cucumbers to have on hand in the refrigerator.
Start simple. Food planning and meal prep may seem intimidating at first, but even planning one meal in advance or preparing a little bit of food during your free time is a great place to start. Looking for inspiration? Here are 4 easy and delicious recipes to try.
Overnight Oats
Overnight oats are nutrient-dense and a great option for breakfast on-the-go. Easy and quick to make, they also require relatively few ingredients to prepare. This sweet and tangy Blueberry Lemon Overnight Oat recipe by health and fitness guru Maddie Lymburner is sure to brighten up your morning.
Grilled Chicken or Tofu
Chicken breasts are so versatile, making them a great place to start on your meal prep journey. They can be served as the protein in a salad, or eaten plain with a side of rice. If you’re looking to be more sustainable, you can replace the chicken with tofu. Try this healthy and flavorful Grilled Greek Lemon Chicken by Cooking Classy.
Slow Roasted Sweet Potatoes
Roasted sweet potatoes are a great source of vitamin A and fiber, making them a healthy—and delicious—addition to any salad, bowl, or dinner plate. Try this recipe by Registered Dietician and Recipe Creator Mia Zarlengo.
Energy Bites
Filled with protein and healthy fats, energy bites not only taste great, they are a nutritious on-the-go snack. They also take less than 5 minutes to prepare and don’t require an oven. Test out these chewy Peanut Butter Chocolate Chip Protein Bites by Food Influencer Cher Cady.
Ultimately, food planning can be flexible and may look different for everyone. But designating time each week to plan and prepare your meals will allow you to successfully incorporate these tactics into your weekly routine.