Meal planning 101

Meal planning 101 Submitted by Alina Chen, Dietetic Intern

- Save time, spend less, and reduce waste -

The biggest key is to plan ahead. Plan your recipes, ingredient lists, grocery dates, and meal prep days ahead of time, then stick to your schedule. Meal planning looks different for everyone, so pick whatever level of pre-planning works best for you!

This can involve one or all of the following meal prep methods:

A) Batch cook for the week (or month!)

Pick a recipe and prepare a ton of it at once. Freeze whatever you won’t eat that week, and portion yourself out a container everyday from the rest in the fridge. Scoop, pack, and go!

Why this? Great for recipes you love. Cut down on how many times you have to make it and have it ready-to-go anytime you’re craving a good meal.

B) Prepare individually-portioned meals

Cook one or a few regular-sized recipes and pre-assemble them into

individual containers before storing in the fridge. Just grab and go

whatever you’re feeling that day!

Why this? Great for busy weekdays (fastest way to bring a lunch & can offer taste variety).

C) Make each part then piece together

Prep cook different ingredients then add them together during the

week to make your meals. For example, add your pre-cooked burrito mix, vegetables, and sauces to a wrap, grill it, and you’re ready to eat in under 5 minutes!

Why this? Great to keep certain foods from getting soggy and easy to change flavours up during the week.

D) Prep ingredients for easy access

Chop vegetables, marinate meats, and mix dressings in advance to make the

cooking process faster during the week.

Why this? Great if you’re short on time! Preparing a part of the recipe will speed things along when you need to cook later on (bonus: cut up fruits/ vegetables also make nutritious grab-and-go snacks).

Did you know March was Nutrition Month?

If you need help finding your “healthy”, a dietitian can help!

Dietitians understand the science of nutrition and the unique needs of each person based on their health, preferences, culture and food traditions.



Read more at this link about what to expect when you see a dietitian: https://bit.ly/3nI13n6

Submitted by Alina Chen,

Dietetic Intern