Healthy Meal Prep for Busy and Work from Home Mothers

Happy Thursday, everyone! I hope you all are staying safe as I know the US especially has been having some severe cold frounts.

Being a full-time working mom is a juggling act that requires superhero-level multitasking. Between your job, housework, homework, and playdates, finding time to prepare healthy meals can feel like an impossible feat. That's where meal prepping comes in—a game-changer for busy moms looking to maintain a balanced lifestyle without compromising on nutrition. Meal prep is more than just a diet choice, as many people who do the Paleo diet will meal prep. Many busy mothers will choose to meal prep for themselves and/or their spouse/partner, as it makes it easier to just grab lunch and go. Meal prepping for dinner is also a plus, because on those days that you are late finishing up work or just had too many appointments throughout the day, it's a quick heat-up and eat. Keep in mind, also, that meal prepping and leftovers are definitely not the same thing. While I, myself, acknowledge that meal prepping does take up it's own amount of time and can be difficult, here are some tips to be able to successfully meal prep.

1. Plan, Plan, Plan

The key to successful meal prep is planning. Take a few minutes each week to decide on the meals you want to prepare. Consider your family's preferences, dietary restrictions, and the time you have available during the week. Planning ahead not only saves time but also ensures you have the necessary ingredients on hand. As many people generally have at least one day of the weekend off, Saturday and Sunday seem to be the best time to sit down and plan out what you want, make your lists, and then cook everything. Not only do some people struggle with finding the time to plan, but they may also struggle with not knowing the best recipes that you can meal prep with and not have everything go bad. Due to not knowing the right recipes, some may not be able to schedule the time to search for a bulk meal prep recipe. We now live in an age where we use our cell phones for everything! If you are a passenger in a car, or take public transportation, take your travel time to look up recipes or write out your idea plans for your meals.

However, I also have some good news if you are one of those people; if you join our community, you will receive our weekly newsletters where we include five recipes. We have never repeated a recipe twice, and we have had many meal prep recipes included! If you chose to join up now, no worries you can still access past newsletters and their recipes in our community documents page! We also do recipe exchanges amongst the community as well.

2. Embrace the Batch Cooking Lifestyle

Batch cooking is a busy mom's best friend. Choose a day to cook large quantities of staple foods like grains, proteins, and veggies; as I mentioned above, many people will choose a day on the weekend. Portion them out into containers, and voila! You have the building blocks for quick and easy meals throughout the week.

When embracing the batch cooking lifestyle, it may be beneficial to look into a bulk-buy store membership. In the past I have mentioned bulk buy stores, as we have Costco and Sam's Club in the US there are many other bulk buy stores around the world. For example: in India there is Reliance Market, Big Bazaar, and Metro Cash & Carry India. Brazil has Atacadão, Assaí Atacadista, and Makro; and in Canada there is Costco Canada, Bulk Barn, and Real Canadian Superstore. Shopping at bulk buy stores can really help with the cost of meal prepping as you get a better deal for buying more.

3. Keep It Simple and Versatile

Opt for recipes that are simple and versatile. Choose ingredients that can be used in multiple dishes. For example, grilled chicken can be the star of a salad, sandwich, or wrap. Roasted vegetables can be a side dish, tossed into pasta, or added to a frittata. Personally, I believe the best ingredient that is the most versatile will be your complete proteins; also known as your meat selections but can also include your proteins from dairy products and eggs. Many meats go with just about any starch or veggie which helps for those who are picky eaters, on a special diet, or have specific food allergies.

4. Invest in Quality Storage Containers

Having the right containers can make a significant difference. Invest in quality, stackable containers that are microwave and dishwasher safe. This not only makes storing and reheating a breeze but also keeps your fridge organized.

Now, quality does not mean "bank breaking" as there are several brands that are very good quality that are budget friendly. Of the five I am going to list, all of them are microwave safe, most of them are dishwasher and freezer safe, and two are even oven safe:

• Rubbermaid Easy Find Lids Food Storage Containers

  • Available on various online platforms and in stores

• AmazonBasics Glass Locking Lids Food Storage Containers

  • Available on Amazon

• Pyrex Simply Store Glass Food Container Set

  • Available at kitchenware stores and online retailers

• Snapware Total Solution Plastic Food Storage Set

  • Available on various online platforms and in stores

• IKEA PRUTA Food Container Set

  • Available at IKEA stores and online

When choosing storage containers, consider your specific needs, such as the types of food you plan to store, the available storage space, and whether you prefer plastic or glass. These options provide a good balance of quality and affordability. It may even be prudent to have a couple different types of containers, that way you don't have to suddenly buy new ones on a dime.

5. Utilize Freezer-Friendly Meals

Keep in mind that meal prep does not have to be 100% refrigerated, it is absolutely fine to do freezer meal preps as well. Preparing freezer-friendly meals that can be stored for those extra hectic days can be a great boon when you're too busy to want to cook a whole out meal. Casseroles, soups, and stews are great options; and it's not much different from paying roughly $10-12 or more for the exact same thing that is premade and flash frozen for sale in a store.

Growing up, it wasn't uncommon in my house that if we made too much soup one night that we would store it in the freezer for when we needed dinner in a pinch. We couldn't afford fancy reliable containers for soups, and as an alternative for storing soup we used to use a good Ziploc freezer bag and lay it flat. This also helps with freezer storage in general as once the soup is completely frozen after being laid flat, you can then stand the bag up like you would shelve a book.

6. Get the Family Involved

Meal prep doesn't have to be a solo mission. Get your family involved, especially if your children are old enough. Assign simple tasks like washing vegetables, stirring ingredients, or assembling lunches. It's a great way to spend time together and share the workload.

Not only does making it a family-event cut down on the time used to prep everything, but it's a great way to wind down and talk about your days, or even teach your kids how to properly handle certain kitchen tools. Some meal prep recipes can have a prep time upwards of a half an hour or more; having the family get involved means that you are doing multiple prep jobs at once and cutting that time down on prepping everything to cook it, giving you more time to relax or do work.

7. Schedule Smart Snacks

Busy moms need energy-boosting snacks readily available. Prepare snack packs with nuts, fruits, and cheese. Having these on hand will help curb hunger between meals and prevent reaching for less healthy alternatives.

Meal prepping is not strictly held to lunch or dinner but can also include snack times. If you are heavy into meal prepping and are cooking meals that don't have to be constantly monitored, then you can prep snacks while everything else is cooking. This could be making yogurt cups, trail mix, or anything else that you can grab quickly throughout the day when you're feeling munchy.

8. Be Kind to Yourself

Lastly, remember that perfection is not the goal. Some weeks will be busier than others, and that's okay. Give yourself grace on the hectic days and celebrate the small victories. Meal prepping is meant to make life easier, not add stress. Sometimes meal prepping means also prepping for those hectic nights when you just may not feel like cooking something fresh. You have to remember that you are human, and not everything will come out perfect; but that is okay! Don't be too hard on yourself, and just go with the flow as you can.

Incorporating meal prep into your routine can be a game-changer, allowing you to savor delicious, homemade meals even on the busiest of days. With a little planning and preparation, you'll find that maintaining a healthy lifestyle is not only achievable but enjoyable. Here's to happy, healthy eating for you and your family!