Meal prepping for healthier living

When soldiers are on the frontlines of battle, they need every weapon in their arsenal to conquer the enemy. It’s no different for us desperate dieters as we add more successful strategies to stay a step ahead of our battle of the bulge.

Some of the tried and true methods that can set us up for success will not be a surprise to you as you’ve probably come across them at some point in your life. However, we all need a refresher course in living healthier lives not so that we can look good for a Facebook profile picture, but for something way more important. More energy, increased stamina and self-confidence in our own skin, are just a few examples.

What is your ‘Why’?

I like to write down my “Why” and keep it where I can see it. This “why” can be expressed in words or can be a picture of your spouse, kids, grandkids and loved ones to keep you motivated to stay on course so you can have enough gas in your tank to keep up with them. Whatever you choose, I hope your “Why” is more than skin deep. Let it go beyond how you want to look and more about your outlook. Indeed, there’s more to life than food and a number on the scale. That said, what good are tools if you don’t use them? What good is a hammer when you can’t find it to pound that stubborn nail back where it belongs? What good is a measuring spoon when it’s hiding in your kitchen drawer while you pour way more oil into your salad than your body needs? 

Here’s a simple tool we all can get better at utilising: prepping.

Meal prep

Purchasing enough fresh veggies for the week is one thing, but actually cutting them and eating them is another. How many times have you found a mystery food in your fridge only to discover that the blackish mouldy things are in fact the cucumbers you purchased a few weeks ago? What good is broccoli if it doesn’t make it into your dish? 

On Sunday, I cook two whole chickens in my oven with my favourite herbs and spices and layer the deep baking pan with three to four different vegetables. I do the same when I grill a whole salmon, as it’s the easiest way to fit those veggies in and not have to cook them separately. Today, I added mushrooms, broccoli, green beans and carrots. I only add a little olive oil to rub the spices on the chickens, cover with foil and bake at 200°C for one hour and 15 minutes. 

This dish provides delicious high protein and fibre nutrients and plenty of leftovers for the workweek. You can use different variations with the leftovers, as I discovered last week. I cut the chicken and veggies into smaller pieces and added a low sodium broth to make a delicious soup that took minutes to heat and enjoy. 

Another trick I learned from a friend years ago was to buy the leanest ground meat you can find and cook it all ahead of time. Then store what you’d need for each recipe in smaller portions in your freezer so you can pull them out anytime you need them. This trick cuts your cooking time in half so you can spend less time in your kitchen and more time doing life and staying active. 

Do what works for you. Even if you pre-measure items ahead of time and store them accordingly, you will have saved yourself the extra calories you’d consume when you’re too tired to make better choices. You don’t have to worry when you’re exhausted because you’ve already prepared.

Let’s make it a habit to know the “what , when and how much” we will eat. You’ll be surprised at how much better you will feel physically and emotionally. I feel more in control of my body and my health, empowering me to make better choices — not because someone else said so, but because my body feels much better. 

Preparation helps increase our chances of success. One day at a time, one meal at a time. 

Reprinted with permission from Family Flavours magazine