30-minute meal prep for busy women

The Healthy Diary

One of the biggest challenges women face when trying to lose weight is feeling like they don’t have enough time. Life is already so busy with work, family and everything else in between - who has the time or energy to spend hours in the kitchen preparing nutritious meals?

Without a plan, being time-poor can easily lead to making quick food decisions that don’t provide you with the nutrition you need. This not only costs more money but also perpetuates the cycle of weight gain. This is why being organised is key. On my weight loss journey, meal prepping was the game changer that helped me save time, eliminate last-minute food decisions and set myself up for success to maintain my weight loss effortlessly.

When I first started meal prepping, I used to spend up to 4 hours in the kitchen on Sundays getting ready for the week ahead. But when I started my business, I simply didn’t have the time. This is when I changed my approach to meal prepping and established my three-phase meal prep process.

Instead of spending hours in the kitchen, this process means you’ll be organised for the week in only 30 minutes.

Meal planning

The first phase is the preparation phase, where you focus on planning your meals for the week. Keep things simple by deciding on 1 breakfast option, 2 lunches and up to 3 dinners for the week, depending on your family’s needs. Then create your shopping list. I recommend doing this toward the end of the week.

Grocery Shopping

Now that you have your well-crafted shopping list, aim to breeze through your shopping trip in under 40 minutes. I recommend shopping for groceries after a main meal to avoid unnecessary purchases.

30 Minute Meal Prepping

The final phase involves putting together your meals for the week. Focus on preparing two meals at a time, such as breakfast and lunch, using ingredients that require minimal cooking. Efficiency and nutrition are key in this phase.

The No Prep Meal Prep Method

If you want to make your meal prep even more fast and simple, there are some smart shortcuts you can take to prepare nutritious meals in just 15 minutes. For vegetables, try using salad mixes or frozen vegetables, for carbs, pre-cooked rice and pasta are great options, as well as wraps, bread and chickpeas.

There are also plenty of easy protein sources such as rotisserie chicken, cans of tuna and pre-marinated meats. Using these ingredients will make meal prep super fast while still providing you with nutritious meals.

Keep your snacks simple

If you don’t want to spend hours preparing healthy snacks, opt for protein-rich snacks on the go like protein bars, cheese or tuna packs to keep yourself fueled throughout the day. Don’t overcomplicate things by trying to prepare snacks too much. Just keep it simple and make sure you have healthy options available.

Meal prepping isn't just about saving time – it's about transforming your relationship with food and simplifying your nutrition. Planning ahead also eliminates decision fatigue, knowing you’ve already got a nutritious and delicious meal ready to go.

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