When you want to improve the way you are eating, home-cooked meals are the best approach. How do you fit cooking into your busy schedule? Meal prep hacks!

Meal Prep Hacks For Your Busy Schedule

When you want to improve the way you are eating, home-cooked meals are the best context for success. Yet you may think that your busy schedule leaves you with no hope for making your own meals, even if such an approach would save you money. The answer? Meal prep hacks.

I completely understand. I hope to show you some hacks that could work for your unique schedule and lifestyle. Today, I’m sharing a few meal prep hacks so that you don’t have to stress about not having enough time.

Build your meals around your main dish

Try switching it up so that you don’t feel like you’re eating the same thing every day and build the rest of the meal to complement your main dish. For example, you can make chicken with steamed veggies and brown rice for one meal-prep batch and teriyaki salmon bowls for another. This will streamline the process behind meal-prepping while using most of the same ingredients.

Try ingredient-prepping

Sometimes, packaging ready-to-go meals a week in advance can leave your food looking soggy and a bit unappetizing. Plus, you might change your mind as to which ingredients you want to eat in a meal. Instead of creating an entire meal, you may prefer to prepare the individual components. Chop different vegetables, cook a batch of brown rice or quinoa, and separate your fruit into portions. Then, you can assemble your meals and season them according to your mood. The washing, cutting, and cooking take the longest when you meal-prep. If you do that one session on the weekend, the rest of the week should be smooth sailing.

Always make enough for leftovers

Nobody wants to spend more time in the kitchen than necessary, but we all have to eat. If you’re already cooking, double the portion sizes so that your efforts result in two meals. If your dinner doesn’t seem like a convenient meal for packaging to save, then double-up the individual ingredients. For example, if you’re making rice, make double, eat half for your dinner and store the other half of it away for your meal prep. If you’re already chopping up some sweet potato to roast in the oven, add a few extra. This will save you a lot of time.

Switch up your sauces and dressings

This is the best way to avoid your meal-prep becoming boring and bland. If you’ve followed tip #2, you should have your ingredients all ready and prepared to go. The ingredients should be unseasoned unless you have to marinate in advance. When preparing a meal, you can quickly add whatever dressing or seasoning you want. You should also prepare your sauces and dressings in advance so that you don’t have to throw on some store-bought condiments that usually contain a lot of artificial preservatives and sugar. Homemade hummus has a long shelf-life and is so versatile. You can also make a variety of different salad dressings or even pasta sauces, which should last you the whole week.

The best way to improve the quality of your food for the sake of your health is to prepare more of your meals yourself. I’m not saying you have to prepare all of your meals yourself, yet each meal made at home from natural ingredients is a step toward better health. Start small with a few meals and explore ingredient combinations that work for you, then add a few more. If you need some ideas, here are a few that you can try. Your body will thank you.

Kelly Lutman Pursue Wellness

Magnesium Is A Nutrient Powerhouse

Magnesium Is A Nutritional Powerhouse

Do you remember much of the periodic table of elements from Chemistry class? Though I never learned the elements in high school, I’m gaining more respect for them these days. Especially #12 – magnesium. Magnesium is a nutritional powerhouse.

If you’ve played on a sports team, I’m sure you’ve experienced the normal dynamics of a couple leading players and many supporting ones. Magnesium is a supporting player that many of us are lacking.
Read more

Meatless Monday or Change One Meal A Day?

I’m sure you have heard of the “meatless Monday” movement. The idea is to have one day a week when you focus on eating plant-based meals and take a break from animal proteins. Another approach is to change one meal a day to plant-based foods. For many, this has been an interesting exercise that encourages them to think outside our cultural norm.

You know that I encourage including protein, healthy fats and complex carbohydrates in your meals for a balanced nutritional benefit. You may be wondering how to do this when planning a meatless meal. It’s not hard at all. Read more

Are You Disrupting Your Metabolism?

Are You Disrupting Your Metabolism?

If your metabolism is running at a healthy level, it burns off your calories and keeps you feeling energized. Exercise and plenty of sleep help your metabolism function optimally, but are you disrupting your metabolism with certain foods you eat?

These foods could be reducing the metabolic fire you count on to keep things running optimally. Read more

Avoid Blood Sugar Crashes

Have you had those moments where you waited too long to eat, and then struggled through a blood sugar crash where that hangry mood takes over. You felt lightheaded, shaky, and generally unwell. Not only will keeping your blood sugar stabilized throughout the day avoid this rough situation, it is a great way to have sustained energy, feel vibrant, and keep your body functioning optimally. Read more

Is Your Thyroid Needing Help?

Dis-ease begins in the gut – and in the adrenal/thyroid axis. I often talk with clients who feel in a funk. Their energy is waning. They feel cold. Their hair is thinning and skin is dry. Stubborn weight creeping on and brain fog further dampens life.

Low thyroid drags cellular metabolism down and affects every cell in your body. It’s like trying to run a high-end car on low-octane gas. Frustrating! Read more

When Temptations Pop Up

I’m certainly no stranger to the occasional urge to rip open a chocolate bar, go through the drive-thru window, or dive into a bag of my favorite chips — and I’ll bet you aren’t. The occasional indulgence isn’t anything to be alarmed about, but if you find yourself licking the evidence off your fingers on a regular basis, you need to add some tools to help you. Read more

Healthful Snacks That Fuel and Satisfy

Summer produce boasts various delicious fruits and vegetables that we (okay, I) wait all year to enjoy.  Watermelon, juicy cantaloupe and berries bursting with flavor and nutrients are just a few of my favorite summer treats. The summer months are often filled with outdoor activities and travel in addition to our normal commitments which leave your schedule jam-packed.  Read more

Healthful Lunches That Travel

Lunchtime during the work week can be a real challenge when your goal is to fuel your body well. There may be tantalizing treats from well-meaning co-workers waiting in your office break room or a vending machine in close proximity to your desk.

Temptation surrounds you and can veer you off of your path quickly, leaving you not only drained of energy, but also feeling disappointed and defeated. To avoid these negative feelings, it’s crucial to be proactive about your meals for the work week. Read more

5 Ways to Boost Your Energy

Do you often find yourself in a low-energy rut? It may be a lack of sleep that’s the culprit, but even if you’re getting your Zzzzs, you can fall into a vicious low energy cycle. Before you know it, you’re making frequent stops at Starbucks to “kickstart” your day, which can lead to further downward spiral.

Rather than reach for short-term fixes that often cause long-term problems, you can make a few simple tweaks to increase your energy naturally. Read more