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:
- 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
- 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
- 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
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Mommyx2
Looks awesome! But, how does all the prep, cooking, portioning & packing up take only 2 hours?! I make puréed for my baby in bulk & that takes more than 2 hours!
Dannii
I have been doing this for years, so I have a routine. It took me longer when I first started. The whole chicken takes 2 hours to cook and whilst that is cooking I do everything else. I have a food processor, which does all the chopping for me and I put lots of things on at the same time.
Sylvie Laflamme
Wonderful article and so very helpful! I've struggled with making good food decisions throughout the week due to laziness after a long days work. Preparing ahead is definitely key for success. Thanks Dannii!
Dannii
It is nice to come home from work and know you have food ready in the fridge.
Christina
I really love cooking and my other half and I take turns cooking from scratch. We see each night's cooking as spending quality time together chatting and freeze some stuff for easy food.
Dannii
That is a great way to see it. I have had people with children say the same thing, they all get involved and it is something they can do together.
Nicole
This is amazing - thank you for all the information. I really think that something like this is going to help me.
Dannii
You're welcome. I hope it helps.
Vanessa
I love the storage containers, but sadly do not live in the UK. Kansas, anyone? Do you know of another site that sells them? I can't seem to find them!! =0(
Dannii
Sorry, I am not sure. But I am guessing somewhere like Walmart would have a good selection.
jeanne marie
Thanks so much for sharing these tips and recipes, I have been on a weight loss challenge and struggle at times, not because I'm hungry per se but because I haven't planned out my meals and then I eat something not in my plan because it was "easy" or "convenient" . I am committing to meal planning, both as a way to manage my food finances as well as to manage what goes in my mouth :)
Dannii
Planning ahead helps me to stay on track so much. I like knowing what meals I have to look forward to that day.
Becky
Thank you so much!
Dannii
You're welcome.
Rachel
Thanks so much Dannii. I am going to get my husband to help me out with this at the weekend, as we are starting to slip back in to our old habits.
Dannii
If there are 2 of your prepping everything together, it saves a lot of time.
Autumn
How do you store it? In the fridge or do you freeze it and take out as needed? Thanks!
Dannii
I store everything in the fridge, so I don't need to defrost anything.
Also though, I batch cook meals like lasagne or shepherd's pie and then I freeze then in portion to just take out in the morning to eat at night if I know I am not going to have time to cook a meal. They are also good for my husband to take to work.
Milly
Thank you for taking the time to write all this out. I really appreciate all the help you are offering.
Dannii
You are very welcome! I just wanted to share something that has helped me a lot!
Taylor
I am so happy that I found this on Pinterest. I have been looking for a step by step guide. Thanks. I am going to check out the rest of your blog now.
T.
Dannii
I hope you enjoy the rest of the blog too :)
Julia
Make this for me please? lol
Dannii
Haha that would take me all day to make it for 2 families.
Faye
I am definitely going to do this tomorrow. I need to do something, I just can't seem to lose weight :(
Dannii
Having healthy meals and snacks on hand will really help. Make sure you take a look at the weight loss section here on the blog too - lots of advice there.
Laura
How good does all that look!
Dannii
It tastes good too!
Erin
I really need something like this. I find that structure helps to much. Thank you.
Dannii
That is what I find too. If I don't do this, then my eating can be all over the place.
Donna
You are so thoughtful and helpful. Thank you hunni.
Dannii
You are very welcome.
Sarah
You are so organised. You are right though, it really does make a difference. I am really loving your blog. I have found out so much from it.
Dannii
I am glad that you are enjoying the blog :) I didn't always used to be this organised, but over the years I have built up to doing this and it helps so much.
Emily
This is SO helpful. You rock Dannii. It is too late for me to get to store today to do this, but next Sunday it is ON!
Dannii
Let me know how you get on with it :)
Kelly
This all looks so good. Thank you for taking the time to share with us what works for you.
Dannii
You're welcome.
Abi
Thank you so much for all of this. I have been looking forward to it since you posted that picture last week.
Dannii
I hope it helps :)