Meal Prep Mastery: 5 Easy Steps to Plan Healthier Meals

Imagine, it’s the middle of the work week and you are completely spent after a long and tiring day at work. All you want to do is relax at home but you still have a laundry list of things to do including picking up your kids and figuring out what to do for dinner. You want to have something healthy, but you can’t bring yourself to cook a homemade meal after the day you’ve had. So, because of the convenience and your physical exhaustion, you decide to hit up the drive through of a fast food restaurant……..does any of this sound familiar? We’ve all been there at some point. Let’s be real, it’s hard to work a full day and then still have the energy to come home and put together a healthy dinner. So more often than not, convenience wins out.

One of the best ways to eat healthy and save money and time throughout the week is with meal prepping. Meal planning and prep involves preparing food up to 3-4 days in advance. The beauty of this strategy is that when you come home exhausted from work, you already have a healthy dinner that’s either fully or almost completely prepared. On average it is almost 5 times more expensive to order delivery from a restaurant than it is to cook at home.

Another benefit of cooking at home is you can control how much salt, sugar, and fat is being added to your food, which is something we have little control over when eating out. This is especially helpful for pre-existing medical conditions like high blood pressure, high cholesterol, and diabetes.  

To help get you started, here are five easy tips to help you become a master of meal prep.

1. Choose recipes or meals that you want to have throughout the week

You can further save money and stay within your budget by trying to plan meals or recipes around ingredients you already have at home. Start with simple dishes that are easy to cook to further simplify the process. For recipe ideas you can check out some of the recipes on The Diet Duchess Pinterest page.

   2. Create a grocery list

Make a list of the grocery items you need for your chosen dishes and recipes. Having focus and a grocery list can help you choose healthier options when going to the grocery store, will limit impulse buys, and can help keep you in budget financially.

3. Pick a day to prepare meals

Ideally you want to choose a day that you don’t have to work and can dedicate some time in the kitchen preparing and cooking your food for the week.

4. Multi-task with meal prep

Cooking multiple dishes at a time on your meal prep day can help reduce the overall amount of time you need to spend cooking. For example- something can be cooking in the crock pot, while another dish bakes in the oven, and you assemble and pack salads or cold lunches for the week. The more prep you accomplish on your meal prep day, the less work you will need to do throughout the week.

5. Wash, cut, and prepare fruits and vegetables

Have fresh or frozen fruits and vegetables ready to enjoy as a snack or add to one of your meals for a boost of vitamins, minerals, and fiber. To save further time, you can even buy produce that is already washed, cut, and ready to cook or eat. Line containers with paper towels to absorb moisture and help prevent fresh fruits and veggies from spoiling sooner.

Another option that you have at your disposal is to use one of The Diet Duchess 7 day meal plans that are officially being launched today. They can be found in the Products section of the website. Meal plans are $29.99 and can simplify your meal prep even further by already having healthy meals and recipes selected for you. The meal plans have different calorie levels so that you can choose the calorie level best fit for you for either weight loss or healthy weight maintenance. The meal plans are also suitable for people with diabetes. 

To determine what calorie level is best for you, visit the following calorie calculator from the American Council of Exercise. It will take into account your age, gender, height, weight, and physical activity level. The calculator will estimate how many calories you need daily to maintain your weight. If your goal is to lose weight, you can either:

  • Option 1: subtract 500 calories from this daily amount (this will allow you to achieve 1 pound of weight loss per week)

or

  •  Option 2: subtract 1000 calories from this daily amount (this will allow you to achieve 2 pounds of weight loss per week)

Healthy, natural weight loss is right around 1-2 pounds a week so I would not suggest subtracting more calories than suggested above. Eating too little calories can also be an inhibitor to weight loss.

I hope you enjoy The Diet Duchess 7 day meal plans and that they get you one step closer to Royally Rocking Your Diet. If you have any questions about them or have questions about what calorie level to choose, feel free to shoot me an email in the Contact section of the website.

Royally Yours,

The Diet Duchess