Eating healthy is hard! It’s the key to staying healthy and fit but with work and kids, I find it incredibly hard to maintain positive nutrition habits. There are a few strategies that I’ve learned though that help me through the chaotic weeks and help me stick to my health and fitness goals.
Batch Cook on the Weekend
On Saturdays or Sundays I get organized. I look through my pantry and freezer and fridge and see what I can put together with what I got or make a list for the store. I chop veggies and fruit. I season and marinate meat. THEN I COOK. A bunch of food. All at once. My husband and kids and dogs walking in and out of the kitchen and snacking. Good food. Nutritious food.
We feast and enjoy the food I cook on the weekend when it’s hot and fresh because it’s not often I get to cook a hot fresh dinner for my family during the week. It’s just the season of life I’m in now, with 2 kids involved in several different sports and activities each weeknight.
So I know that if I want to eat well and feed my family well on crazy nights and hectic mornings, I have to commit a little time on a weekend and get this done. Batch cooking basically just means I make huge batches of food such as chicken breasts or thighs. I roast huge pans of vegetables in the cold months or chop huge containers full of cold veggies and fresh fruit in the hot months. I make big pots of chili or stew. I scramble a dozen eggs with lean breakfast sausage. I cook 2 packs of bacon. I make double batches of quinoa or pasta or meatballs or spaghetti sauce or taco meat. I make a triple batch of pancakes on Sunday and freeze what we don’t eat for quick breakfasts for the week. I don’t do ALL of those things every single time I batch cook but these are a few of my go-tos. I usually do at least 1 breakfast, 1 lunch, and 1 dinner idea and make enough to last about 3 days.
I also have some convenience items I purchase at the store. Pre-washed greens for salads make life easier. Individual serving packs of guacamole help me add healthy fats and a dollop of flavor to any salad or entree. Frozen fruit is cheaper and tastier to use for smoothies than fresh fruit.
Meal Prep
While the food is cooking, I wash and sort out the containers and set them out. I pack ziplock baggies with trail mix and crackers. I lay out the containers I’ll use for the next few days and I’ll divvy up the food into them and that’s it! In the spring and summer, I tend to pack some sort of fresh greens with a protein, veggies, and a dressing. In the cooler weather, I tend to pack chili, or roast veggies with a protein source.
Even though I make similar things each week, I do play around with different spice combinations or takes on the meal so that we don’t get too bored each week! For example I’ll make a whole batch of paleo chicken nuggets one week and the next it’ll be meatballs or barbecue baked or teriyaki or lemon pepper chicken. I change up the ingredients I put in my smoothies to get a different taste and combination of nutrients.
Wrapping it Up
The result from this investment of time on the weekend is that I get a bunch of containers full of yummy, filling, and nutritious meals I can pack and throw in my lunch box. There are some days where I will eat breakfast, lunch, dinner, and snacks at work or in my car or at a sports practice or game! Ironically enough, all this batch cooking and meal prepping even saves me time (and money!) later during the week! Sitting in line at the drive thru window or driving to restaurant on my lunch break takes time I just don’t have! It also helps me save money by not eating out every day. I get a lot more done in the day too. I’d rather pack my food and use my precious free time on lunch breaks to write or chill or cross off items on my to do list.
