Recent world events have many of us facing sticker shock at the grocery store. If you haven’t done a lot of healthy meal planning in the past, now is the time to build this skill. Prepping great healthy meal doesn’t have to be especially time-consuming; if you base your meal preps around local store ads, you can protect your budget while guarding your health.
Many folks won’t eat leftovers, so don’t make them. Instead, make planned overs. If you’re preparing rice to serve with a piece of salmon or baked chicken, make a larger batch of rice and save it for fried rice.
Not only is fried rice a great way to use up tiny bits of leftover meats but many savory veggies work very well in fried rice. Slice and sauté
- fresh carrots for sweetness
- crisp celery for a bit of spice
- broccoli for a boost of green
Add in small amounts of cooked meat with a beaten egg to finish up the healthy meal. Fried rice pairs beautifully with a chopped salad with a bit of sweetness, such as coleslaw.
Another way to eat healthy without over-stressing your food budget is to make whole grain wraps. Roast up some veggies and serve with protein on Saturday and take the leftovers and wrap them up in a whole grain tortilla. Add a bit of cheese or a drizzle of sour cream to moisten the planned overs and change the flavor. Serve with a fresh fruit salad or fresh greens with a bit of balsamic vinaigrette.
Wraps can also be a great way to enjoy your favorite sandwich fillings. If you like tuna salad but can’t face another sandwich, switch things up and enjoy your favorite sandwich fillings on a wrap or whole-grain crackers.
Before you start preparing a single meal or dish, figure out what you can make for tomorrow and prep more than one healthy meal. For example, one session with your cutting board could allow you to
- prepare tonight’s dinner
- chop up a veggie salad
- fill up your crockpot
- fix a casserole to freeze
Be ready to experiment a bit as you prepare these meals. For example, many soups and stews freeze beautifully. Some vegetables, such as potatoes, change texture after freezing. Start with chilis, stews, and simple pasta. Store your loaded crockpot sleeve in the refrigerator and build those casseroles, ready to bake, in the freezer for the next time your schedule gets crazy.
In addition to dining together, make sure you supplement together. Review your Prohealth Longevity Discount Code and find the products that will best protect against your risk. Let your children see you taking your supplements and focusing on your health.
In addition to supplementing as a family, let your children see you
- make time for exercise
- use sunscreen and sun protection
- always carry a water bottle
What we say to our children counts, but what we do tells a more impactful story.
You can make meal prep fun for the whole clan, especially during the summer months. Let your children join in the assembly line to prepare breakfast parfaits for Sunday. While you’re at it, fill up your overnight oat jars for Monday morning.
One child can sprinkle the blueberries while another spoon in the yogurt. You’ll need someone on granola duty and older children can slice bananas. This is also a time to drag out the measuring cups and practice a little math while making these beautiful breakfast dishes. If your area features a “you-pick” orchard or community garden, you can extend the family fun as a group and learn more about where food comes from.
Eating healthy doesn’t need to break our budgets. By basing your meal prep routines around what’s on sale and focusing on seasonal produce, food preparation can protect your wallet and your body. As a family, you can teach your children to thrive in any condition.