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For me, the key to staying on track with my healthy eating is preparation and planning. We all have busy lives and none of us want to finish our working day and then have to prep and cook a whole healthy meal. However, if you are trying to lose weight or just improve your health, then having a healthy diet the majority of the time is important.
I get asked all the time how I find the time to eat the way I do. My answer is always the same – I don’t find the time, I make the time. So, once a week, usually on a Sunday, I spend a couple of hours preparing and cooking some things for the week ahead that will help me make quick, easy and healthy meals and provide me with lots of snacks.
Spending a couple of hours in the kitchen all in one go might seem like a lot, but after that you will be able to make some of your meals in under 5 minutes. To me, that makes those couple of hours in the kitchen worth it.
This food prep doesn’t last us (my husband and I) the whole week as we will eat it all, and some of it would go bad after 3-4 days. So, I either do a second food prep on Wednesday/Thursday or I wing it for the rest of the week. For me, starting the week (sometimes after a not so great weekend in terms of eating), is the hardest part. Once I have gotten in to a routine the first few days (which the food prep helps with massively), when that food does run out, I am more likely to make better choices.
This is just a guide for what we make. Everyone has different dietary needs, tastes, appetites etc. So use it as a guide and adapt it to do your own food prep once or twice a week. You can take a look at more of my recipes in the recipe section.
Here is what I make (click for the recipes):
- Whole chicken, roasted – That is then all cut up and shredded and used in salads, sandwiches, pasta dishes, Mexican dishes, Asian dished etc.
- Boiled eggs – I boil around 12 to have as snacks or for breakfast
- Pice de gallo – finely diced tomatoes, red onion, coriander (cilantro), jalapeño and lime juice
- Peanut butter (same as almond butter recipe) – to be used in smoothies or on apple slices for snacks
- Tomato and basil soup
- Carrot, cucumber and celery sticks
- Broccoli and cauliflower, chopped – to be able to throw in to stir fries
- A big bowl of chopped mixed lettuce
- Roasted vegetables (peppers, red onions and courgette/zucchini) for salads and pasta dishes
- Quinoa – to add to salads
- Brown rice – to add to salads, curries, mexican dishes
- Wholewheat pancakes – for breakfast
- Strawberry Puree
- Apple, cinnamon and vanilla slow cooked oats – for breakfast
- Smoothie Bags (put chopped banana and berries in freezer bags and freeze for quick smoothies)
- Pesto (blend basil, oil, almond and parmesan) – for pasta dishes and to put on top of salmon
- Hummus – for snacks
- Turkey muffins – for snacks
- Oven bakes falafel – for snacks
- Avocado and Feta Quinoa Salad
- Omelette cupcakes – for snacks or breakfast
- Almond milk – for breakfast
- Mexican coleslaw – to add to salads and Mexican dishes
- Spinach and kale, washed – to add to Asian dishes, pasta dishes and salads
- Cooked sweet potatoes
- Roasted Beetroot
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