(Originally written September 2015, last updated August 2024)
As fall approaches, are you itching to get back into your normal routines? Summer adventures are great, but after a while, it’s nice to put some aspects of life on autopilot to facilitate healthy living.
Now is the perfect time to assess whether your healthy eating routines could use an improvement. How are you doing with the following?
- Regular meal planning and shopping
- A weekly meal prep
- A lunchtime habit
If you do everything regularly, high five! If not, which would make the biggest difference for you? Focus on that before you tackle the next one. Here’s how to make it happen.
1. Regular meal planning and shopping.
Why it matters: Eating well is all about cooking at home, and a little planning can help you do it with less time, money and stress. There are no other stops at 5 p.m.
How to make it a routine: First, think about your schedule. Is the week better or would you prefer to go every 2-3 days? Which days are best for you? Can you go midweek and avoid the crowds? Will you have a meal plan earlier that day or the day before? Would online shopping work for you?
Second, develop a meal planning routine. Keep it simple by alternating 2-3 breakfasts and using leftovers for lunch. This way, meal planning just means choosing 3-5 main dishes for dinner, assuming you’re doing a full week.
For best results, start by checking the calendar to look for anything that affects what or when you eat, such as your in-laws for dinner or a hockey game at 6 p.m. And check the fridge to see if you have any perishable ingredients to use. If you have time, check both the freezer and the pantry.
Third, consider whether a weekly theme night or two would mean fewer decisions for you each week. You can do Meatless Mondays, Taco Tuesdays or Fridays.
For the design itself, any format will do, from the back of an envelope to one google sheet.
If you need more help: Book a consultation with a dietitian for help with this. We can help you do it. Or try a meal kit service like HelloFresh or Goodfood. They send you fresh ingredients for many healthy meals and you just cook. Apart from breakfast and lunch, no meal planning is required.
2. A weekend meal prep session
Why it matters: If you don’t have time or energy during the week, spending even an hour on the weekend can pay big dividends. How nice would it be to have food ready to warm up and eat after a long day?
How to make it a routine: Start with your calendar. When will you do this? Do you have more energy early in the morning or later while making dinner? Plan for it to happen.
Then check with family and friends to see who might want to join you. Or maybe it’s time to listen to music or catch up on Netflix? Make it fun!
Then try any of these that might appeal to you when things get busy:
- A big batch of chili or soup. Eat it for dinner on your meal prep day, then freeze leftovers in single serving containers. Stock up enough in the freezer and you won’t have to eat the same thing three days in a row.
- A hearty whole grain salad and/or beans. A favorite in our house: Julie Van Rosendaal’s Salad with lentils and barley.
- A pot of steel rolled oats, which can simmer while you do other things. Then freeze in small containers. This is suitable for other grains that take a long time to cook, such as brown rice or wheat berries.
- A pile of pre-chopped vegetables. Clean and prepare raw vegetables for snacking, or roast them if desired, for easy addition to scrambled eggs, pasta or wraps.
- Extra servings of lean meat or chickento help you get protein at lunch without having to rely on processed meat.
- Single servings of yogurt, cheese, milk, nuts and other snacks. Move them from purses and planet-friendly bulk packaging to reusable individual containers. You are now a lunch making ninja.
Don’t feel like you have to spend 3-4 hours doing all of this! Just one or two can get you through the week ahead without putting a big dent in your weekend.
3. A lunch habit
Why it matters: Your cooking is almost guaranteed to be healthier than a restaurant meal. Plus, you can save money!
How to make it a routine: Again, decide what works for your schedule. Can you pack leftovers into lunch containers while you clean up dinner, or do you have more time in the morning?
You’ll need a good source of protein or two, some fruit and/or vegetables, and a whole grain. If your days are long, a snack will also help.
This is where weekend meal prep pays off. Say you have leftover chicken from dinner. Add the roasted vegetables you prepared and a container of brown rice from the freezer. This is lunch. A yogurt, a bag of nuts, an apple and an orange will complete the day. Easy peasy.
Here are some other lunch staples you can have on hand:
- Healthy frozen meals. Perfect isn’t the goal with healthy eating. These are better than restaurant fare if you can find one with whole grains, some vegetables, and less than about 600 mg of sodium.
- Mini cans of tuna
- Individually packaged cheeses (e.g. Babybel)
- Whole grain crackers (e.g. crackers or Ryvita)
- Small containers of hummus or guacamole
- cherry tomatoes
- Peas
Can you make a list of your favorite lunch foods? She will make her grocery and lunch list by making nibbles.
Let’s do this!
Don’t feel like you have to do all of this if you haven’t already! Start with one that feels achievable and build on it.
Ultimately, you’ll end up with more time because you’re not struggling with everything disorganized. Plus, you’ll eat better. Say goodbye to last-minute stress and hello to more home-cooked meals.
