• Paisley Meekin

Take the Stress Out of Meal Planning

Updated: Dec 11, 2019

Thanks for checking out the latest “Coach’s Corner” blog! This post by coach Emma Middlebrook gives some awesome advice about how to stay on track with nutrition and meal-planning goals! Keep up with Emma on Instagram at @trainwithemma.


COACH’s CORNER! – Emma Middlebrook

Is “what’s for dinner?” the most dreaded question in your day?

You’re not alone.

Figuring out what to eat every night (and every morning and every afternoon) – let alone making it healthy! – is a serious source of stress. How can you fit meal prep into your week when you barely have time to brush your teeth and shower every morning?!

Do these 6 things to make prepping healthy, tasty, stress free and fun!

1. Stock your kitchen.

Make it a priority to stock your kitchen with some essentials – like dried or canned beans, frozen vegetables, common spices, several different grains (like brown rice, couscous, or quinoa), and some other basic ingredients that show up in lots of recipes (soy sauce, extra virgin olive oil, balsamic vinegar, vegetable or chicken bouillon cubes, apple cider vinegar, red pepper sauce, garlic, etc.).  This alone will make last-minute meal prep much easier.

2. Make a date.

Schedule 30 minutes in your calendar every week to plan meals, scan your pantry for missing items, and make a shopping list. Then, schedule 30-45 minutes in your calendar every week to go grocery shopping. (Bring your list so you can knock it out fast!) Try your best to make these non-negotiable appointments with yourself every week. If it doesn’t work out occasionally, don’t worry! See #5 below. 🙂

3. Cook once, eat three times.

NEVER cook only one serving of a meal! That’s just crazy talk. Optimize your time in the kitchen by making enough food for at least three meals – for everyone in your house.

4. Buy food storage containers.

Invest in some food storage containers (I prefer glass to plastic) in lots of different sizes. You’ll need them for leftovers that you can use later in the week (see #3).

5. Order in.

Delivery doesn’t have to be unhealthy. I’ve heard on numerous occasions, clients claimimg that none of their delivery options offer healthy food. I guarantee they do, it might not be what you’re used to ordering and therfore dont want to eat it but it doesn’t mean it’s not there.  I recommned you have two go to choices, mark them as favourties on Seamless or Caviar for those nights when you’re too busy to cook.

6. Practice and play!

Don’t be afraid to mess up in the kitchen! Start with simple recipes – One of my favourite cookbooks right now is “Tasty-latest and greatest” it has lots of healthy choices, and some not so 😉 Then, start tweaking and experimenting to make them your own. Perfection has no place in the kitchen – sometimes your favorite dishes come from “mistakes.” If you’ve got kids, get them involved.  I loved cooking with my mom when I was little and I’m super comfortable in the kitchen as an adult becuase of it.

Check out more from Emma at www.trainwithemma.com!

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