Having a plan is one of my top pieces of advice for maintaining healthy eating, and meal planning is one of the areas my clients ask for help with the most. Here are my top 10 tips for you.
1. Organise cupboards.
The first thing is to organise your kitchen cupboards. This will make it infinitely easier to start your plan with an efficient workspace.
To keep your food cupboards tidy and efficient, start by decluttering. Check expiry dates, wipe down shelves, and group similar items together. Use clear, labelled containers for dry goods like pasta and cereal, and invest in stackable containers for organisation. Arrange items by frequency of use, keeping everyday essentials within easy reach.
Always check what you already have before shopping to avoid unnecessary purchases and reduce waste.
2. Take time to meal plan.
Start to think about how much time you have in the average week to do your meal prepping. If you think you have no time for planning, reconsider. Not planning or prepping because you ‘don’t have time’ is a false economy. When you don’t plan, chaos reigns. That may be the case on some days, but things can spiral out of control and, before you know it, you’re back buying ready meals.
Make a list of your favourite meals.
Check your cupboards, fridge, and freezer.
Base every meal around a protein (e.g., fish, poultry, pulses, eggs, legumes).
Add colour and flavour with plenty of vegetables, herbs, and spices.
Meal plan: Email me if you’d like a copy of my easy lunches and dinner ideas to help with inspiration hello@gemmabarnes.co.uk. Also, take a look at my money-saving blog here.
3. Invest in containers.
Investing in quality food storage containers can make meal planning more efficient and help keep your ingredients fresh for longer. Opt for glass or BPA-free plastic containers, which are durable, easy to clean, and safe for storing leftovers or prepped ingredients. Ikea offers a great range of affordable, stackable options that maximise fridge and freezer space. Using clear containers also makes it easier to see what you have, reducing food waste and saving time when preparing meals.
4. Check your calendar.
Plan ahead by identifying your busiest days and preparing meals in advance to save time and stress. A slow cooker can be a game-changer, giving you the convenience of a home-cooked meal ready as soon as you walk in the door. Prepping ingredients the night before means you can simply take the pot from the fridge and switch it on before leaving in the morning. Even something as simple as a whole chicken, seasoned and cooked without liquid, will result in tender, fall-off-the-bone meat—perfect for pairing with fresh veg or salad for an effortless meal.
5. Batch cooking.
Batch cooking is a great way to save time and effort by preparing multiple portions of a meal in one go, ready to be frozen for future use. Dishes like ragu for spaghetti Bolognese, chilli, fish pie, and many others can be easily doubled or tripled. This allows you to cook once and eat twice—or more. Scaling up a recipe requires minimal extra effort but offers huge payoffs, providing you with homemade, ready-to-go meals for busy days. So this really brings dividends.
6. Partial meal prep .
If you prefer to cook meals fresh just before serving, such as stir-fries, or simply enjoy cooking this way, prepping your ingredients in advance can save you valuable time in the kitchen. By chopping up your ingredients and storing them in airtight containers, you can significantly reduce cooking time, which is particularly handy on busy weeknights.
I always keep chopped frozen garlic, ginger, and chilli in the freezer, along with Merchant Gourmet lentil pouches and grains. These staples make for quick and easy lunches or dinners when time is tight.
7. Individual portion meals.
Grab-and-go meals, like breakfasts or lunches, can be prepped the night before to save time and make busy mornings stress-free. Portioning granola to pair with a yogurt pot for work, prepping overnight oats, or bagging up smoothie ingredients (minus the liquid) for a quick blend in the morning are all great options. Even assembling a fresh, balanced salad in advance ensures you have a ready-to-eat meal without the last-minute rush.
Check out my grab-and-go breakfast blog for ideas.
8. Use your freezer.
Utilising your freezer effectively can make meal planning easier while reducing waste and saving time. Stock up on frozen fruit and veg, as they retain nutrients and are perfect for quick meals. Keep essentials like mixed vegetables, spinach, and peppers for stir-fries, soups, or pasta dishes, while frozen berries are great for smoothies, porridge, or desserts. Pre-portion vegetables into meal-sized bags for convenience, and label everything with dates to track freshness.
9. Repurpose leftovers.
If you have made bolognaise one evening, think about using it the next day as a chilli or jacket potato topping, for instance.
This is one of my favourite books for leftover inspiration: River Cottage Love Your Leftovers.
(Always take care with heating and cooling leftovers)
10. Stick to the plan.
Stick to your meal plan as much as possible, but don’t stress if things change. The goal is to make your week easier, not add pressure. Let the plan guide you, saving time and effort while reducing last-minute decisions and food waste.
Kommentare