Life is already hectic enough as it is without the added chore of carefully preparing every meal. But meal prep doesn’t have to be a chore!
Here are 10 ways to plan your meals for less stress.
#1 Count Carbohydrates
There is no universal guideline that says the exact amount of carbs we are allotted in a healthy diet. However, it is important always to be aware of your intake. Men should have around 250 grams a day and women should have around 200 grams.
#2 Keep a Food Journal
By logging what you eat each day, you are more likely to eat responsibly. It’s true! Every bite that you take adds up to carbohydrates, sugars, calories, and fat. Keep a log to see where you have room for improvement and where your strong points are.
#3 Research Recipes
Take the time each week to look for new recipes that fit your dietary requirements. Learn how to cook for yourself in a way that is both healthy and delicious.
#4 The Plate Method
Using your plate as a general guide can seem simple, but it’s incredibly powerful. Make at least half of your plate composed of fruits and vegetables (the fresh kind, not the green bean casserole that you grew up on). Limit proteins and grains/starches to 1/4 of your plate. Use whole grains instead of empty-calorie-based starches.
#5 Keep a Food Calendar
While some people love cooking, others can find it a little too demanding. If this is you, try making a food calendar. Find your favorite diabetes-friendly recipes and map them out on the calendar. This way, you aren’t left scrambling for dinner ideas, and you can grocery shop more easily.
#6 Choose a Shopping Day
We live in a world of convenience, which is usually a great thing. When it comes to eating well, though, it can really interfere with our goals. Instead of running to the store every time you want something, plan to grocery shop once a week. Take a list with you that only has the ingredients that you plan to use in your upcoming healthy meals.
#7 Enjoy Your Leftovers
There is absolutely no reason to be scrambling to make dinner each night. If you have found a recipe that is diabetes-friendly and you love making it, then make a big batch and eat the leftovers throughout the week. It will save you time and make carb-counting a lot easier.
#8 Prep Food Before Storing
As soon as you get back from the store, prep all of your food. Wash your fruits and veggies and store them in a way that allows you to quickly grab them when cooking. Maybe even chop things up that you will be using in the following days so that you can cut down on kitchen time during the week.
#9 Use the Freezer
The freezer can seriously help with meal prep. Flash boil broccoli and then freeze it so that it’s ready when you want to cook with it. Make a batch of tomato sauce and separate it into little baggies to put in the freezer. It will make your like a lot easier.
#10 Have Fun
The moment that meal prep becomes a chore is the moment that you lose. Have fun with it! Make it a therapeutic process or an outlet for creativity. It is not necessarily a chore.
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