I am excited to write my first blog ever. I work as a registered dietitian, diabetes care and education specialist, and mom of two kids. Nothing is more frustrating than opening all the kitchen cupboards to see what you have – waiting for inspiration to hit what to cook – only nothing stands out! I get it; we’re all busy. Time is scarce and valuable whether you’re working, studying, or caring for the kiddos. You may feel healthy eating is out of the question because you don’t have the time (or mental capacity) to cook elaborate meals. I get it; I’m here to help all busy parents and professionals.

Researchers at Johns Hopkins found that those who cook at home eat a much healthier diet than those who don’t. Regular home cooking lowers your intake of calories and refined sugar and bolsters your diet’s nutrient density. There’s a big misconception that healthy eating requires a lot of time and work, but this is far from the truth.

Having a basic idea of what you plan to eat each day means you can have the right foods, avoiding those last-minute dashes for takeaway or convenience food. I suggest finding a strategy that works for you. One that makes meal planning not only efficient but also practical.

Meal planning is a food organization strategy that involves thinking about what you’re going to eat in advance and mapping out all the meals and snacks you plan to prepare in the days and weeks ahead. Science suggests that you become what you eat, so your choices matter. You are worth a quality diet.

When you don’t have time for some meals, but you still want to put a healthy meal on your plate, you need to spend time at less busy periods in your week to think ahead and make provisions. This time investment will pay dividends into the future.

The benefits of meal planning: Reduces decision fatigue, saves time and money, help you manage stress, and maximizes your intake of healthy foods. It puts you back in control and increases food awareness. Reduces your reliance on convenience foods

First, we need to understand the core elements that make up a healthy dietary pattern. It includes:
• Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables
• Fruits, especially whole fruit
• Grains, at least half of which are whole grain
• Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives
• Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
• Oils, including vegetable oils and oils in food, such as seafood and nuts

My Plate Method
• Make half your plate of fruits & vegetables
• Focus on whole fruits
• Vary your veggies
• Make half your grains whole grains
• Vary your protein routine
• Move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions)

Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

These six steps of effective meal planning will help you with effectively meal planning

• Check what’s on for the week
• Check what food you have that needs to be used up
• Decide what food you want to eat
• Write a shopping list and go shopping
• Prepare for the week ahead
• Stay flexible

If you have a spare ten minutes
• Mash an avocado for a dip
• Make a sandwich with whole meal bread, nut spread or cheese, and lots of salad.
• Whisk up a smoothie.
• Organize your fridge and take note of which items you want to use in the next day or two to avoid spoilage.
• Heat some couscous for an easy side dish

If you have a spare 20 minutes
• Hard boil a few eggs and store them with crackers or croutons.
• Mix some leaves and grate a little strong cheese over them for a start to a basic salad.
• Cut your preferred meat into edible pieces and store

If you have a 30–60-minute gap: Pull out all the vegetables in your fridge, wash, cut, and mix them and pre-pack them in containers labeled “to roast” “to stir-fry” “to steam” etc.

If you have 2 hours:
• Make a big vegetable roast and a juicy meat dish on the stove.
• Cook up 2-3 meals in bulk, separate them into portions, and freeze/refrigerate for quick, easy meals in the future.

If you have one hour now and one hour (or less) tonight

• Use the first hour to make a large fruit or vegetable salad (save the dressing for later).
• The second hour can be filled with pan-frying fish, setting the table, putting some legumes on the counter, or Bircher muesli in the fridge to soak overnight.
• Make a delicious marinade and store it with steaks in the freezer.

No matter how much time you have, any time you get in the kitchen, aim to get one thing done that will contribute to a future meal. Also, cooking time is an excellent opportunity to get more water into you. Share the load with a partner or kids.

Give one of these on-the-go meals a go
• BBQ chicken + whole meal wraps + mixed salad + aioli
• Shredded ham + pita bread + coleslaw mix
• Tin tuna/salmon + Greek salad mix
• 4 bean mix + tabouleh
• Marinated salmon fillets + pre-chopped stir fry vegetables + instant brown rice cup

Meals on The Go
• “Grab-and-go” fruits: apples, oranges, bananas, canned fruit without added sugars, and raisins
• Washed and chopped fresh vegetables: celery, carrots, and cucumbers
• Low-fat and fat-free milk products: yogurt without added sugars, milk, and low-fat cheeses
• whole-grain crackers and bread
• Protein choices such as low-fat deli turkey slices or almonds and other nuts and seeds

Key Considerations for Meal Planning

Meal Planning for Weight Loss

When you are meal planning for weight loss, it helps to watch your portions. Plan bulk cooking into your meal plan and smart food choices for tricky times.

Meal Planning for the Whole Family: Consider Allergies/Intolerances when meal planning. One dinner for the whole family. Have a family meeting. Use a calendar when you meal plan to manage busy evenings, social occasions, and time-poor meal times.

Meal Planning on a Budget: Buy fresh produce that’s in season. Buy in bulk and then store the food appropriately. Avoid buying convenience foods like pre-cooked rice, or individual packets of cheese and crackers.

Helpful Tips
• Write a weekly grocery list and only make one trip
• Cook several things at once by dividing your sheet pan using foil
• Buy a slow cooker and prep yourself some dump dinners
• Don’t be ashamed of splurging on shortcut ingredients
• Cook just a handful of items, but combine them in exciting ways so you don’t get bored
• Limit yourself to meal prepping only one day a week — and aim to keep your daily cooking under 20 minutes
• Freeze any leftover prep for the following week instead of throwing it away
• If you’re a smoothie lover, freeze individual smoothie packs so all you have to do is blend them up in the morning
• Instead of making individual portions of oatmeal every day, make a big batch of baked oatmeal — or make overnight oats
• Stocking your office cabinet or car glove box with healthy shelf-stable treats if these are places where you snack
• Take advantage of online grocery shopping

Food Safety When Storing Prepped Meals is also important
Refrigeration at 40°F or lower
• 1-2 days: cooked ground poultry or ground beef
• 3-4 days: Cooked whole meats, fish, and poultry; soups and stews
• 5 days: cooked beans; hummus
• 1 week: Hard-boiled eggs; chopped vegetables if stored in an air-tight container
• 2 weeks: soft cheese, opened
• 5-6 weeks: Hard cheese, opened

Strategic Shopping Tips could help save time, limit mindless buying and reduce your frustration
• Create a “master” list of frequently purchased items
• Don’t overbuy. Check your fridge, freezer, and pantry for items already on hand
• Make a shopping list
• Be efficient at the store. Organize your list according to your store’s layout to avoid backtracking. Shop at less busy times, usually early in the morning or later in the evening
• Shop smart online. Review your past orders (usually available under your account information) to jog your memory for items you need

Stocking a Healthy Pantry
• Check out the list of suggested pantry staples below and add your favorites. Read labels to see if items should be refrigerated after opening.
• Beans, peas, and lentils (dry or reduced-sodium canned)
• Peanut butter, nut butter
• Pasta sauce (reduced sodium)
• Cans or pouches of seafood (e.g., tuna, salmon, and sardines)
• Canned fruit (water or packed in 100% juice)
• Canned vegetables (reduced sodium or no added salt)
• Canned soup (reduced sodium)
• Canned tomato products (e.g., whole, diced, and crushed; reduced sodium or no added salt)
• Jars of roasted red peppers, artichoke hearts, and olives
• Dried fruit (without added sugar)
• Whole-grain, hot, and ready-to-eat cereals (e.g., oatmeal, shredded wheat, and whole-wheat flakes)
• Whole grains (e.g., brown rice, barley, bulgur, farro, quinoa, buckwheat, amaranth, millet, and sorghum)
• Whole-grain pasta (e.g., spaghetti, rigatoni, and shells)
• Whole-grain crackers
• Popcorn (kernels or “light” microwave)

Easy Breakfast Ideas
• Peanut Butter and Banana Wholegrain Toast
• Banana and Berry Smoothie
• Oats, Berries, and Chia Seeds
• Toasted basil breakfast sandwich
• https://www.myplate.gov/myplate-kitchen/recipes

Meal Planning Apps
• Best for budgeting: Mealime
• Best for organizing recipes: Paprika
• Best for healthy eating: PlateJoy
• Best for limiting food waste: Yummly
• Best for meal prepping: MealPrepPro
• Best for easy meal planning: Eat This Much
• Best for tracking nutrients: Lose It!
• Best for Vegetarians: Forks Over Knives
• Best Free Option: Yummly
• Best for Families: Cozi
• Most simplistic: Start Simple with MyPlate

Helpful Websites
• MyPlate.gov
• DietaryGuidelines.gov
• https://www.myplate.gov/shopsimple
• https://www.healthymealplans.com
• https://www.wholefoodsmarket.com/healthy-eating/meal-plans
• https://www.simplyrecipes.com

Menu planning is a great way to ensure you eat a balanced diet and meet your nutritional needs. Meal Prepping is linked to weight loss and obesity prevention. It helps you reduce food wastage and saves time and money. Meal prepping can help improve your emotional wellness. Being busy should not get in the way of being healthy. If you don’t have time or energy for cooking, there are many things you can do to ensure you eat nutritiously.
Whether you decide to prep ahead of time, supplement with minimum-prep foods, or even a meal delivery service, there are always ways to stay healthy, even if you’re short on time. I hope these strategies, tips, and tools are helpful to you as they are for my family and me.