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Looking for some healthy meals to get you through the week?

Take a look at some healthy easy to plan meals

Preparing meals ahead of time is a great way to save time and money, and ensure that you are getting a healthy, balanced meal. By planning ahead you can use items that you already have in your pantry or fridge that may be just past their prime. Planning ahead also means you can avoid having to think of each individual meal during the morning rush when you have to scramble.

Meal prep initially takes time but with a little practice, you will see the benefits!

Look at your schedule for the week ahead. Do you have a night (or two) where you will be running around with the kids or getting home late? Pick a time when you have a little more time (maybe Sunday afternoons?) when you can make a big batch of food to be eaten during those times in the week when you are too busy to cook.

Some of our favorites


Some additional tips for meal prep:

  • Gluten free: substitute any of the starches with brown rice, quinoa, corn, amaranth
  • Protein: mix up the lean proteins such as chicken, turkey, fish, tempeh, and tofu
  • Dairy: goat and sheep typically more well tolerated than cow
  • Substitute nutritional yeast in place of a cheese topping
  • Soy free: try coconut aminos in place of soy sauce for marinades
  • Pick items you already have in your pantry, fridge, or freezer to guide your meal planning for the week. Challenge yourself to buy as little as you can at the grocery store each week while still having well balanced meals.
  • Make big batches (double or triple recipes) and package up in smaller portions to store. It usually doesn’t take extra time to cook more. Try storing some of the leftovers in individual size freezer bags that you can use for grab and go lunches another time.
  • Mix and match pre-prepped items to keep things interesting. A half portion of you beans and rice, might be great on top of salad, or, a bit of your burrito bowl might be great wrapped in a whole wheat tortilla for lunch.

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