Anita Mirchandani

Registered Dietitian, Certified Fitness Professional

Easy Food Prep Tips To Help You Live Healthier

For busy parents, busy moms, busy everybodies – I’m sure we can’t get enough of food prep tips. I always like asking my friends for what they do to prep for the week so that they are able to cook at least 50% of the time for their families. Comparing notes is a great way to potentially enhance your current efforts.

Here’s how I prep:

  • Maximize my day off.  So on my day off, that means I’m not actively exercising which means no allotted time for a workout or a workout class.  I generally use this day to food prep or meal prep.  So for about 1.5 hours on this day, I research recipes, plan out meals, grocery shop (mostly online thanks to Instacart and Fresh Direct!) check out healthy substitutions, and create a plan.
  • Veggie Chop.  The food processor is an excellent tool.  I love using it especially to finely chop veggies that I can throw into omelets, baked egg muffins, biscuit dough pockets, fried rice or veggie noodles.
  • Let the sauce simmer.  One of my favorite things to do is to make homemade tomato sauce. I love making my own so that I can tailor the flavor and salt to my liking.  Most of the time I use the sauce in recipes such as eggplant parmesan, lasagna, etc. so it’s easy to boil, blend, and set aside.  I just buy a bunch of tomatoes and let it boil on low heat for about 40-45 minutes.
  • Make my own broths.  Many recipes I come across include chicken broth so if I don’t always have the chicken ready, I usually make my own veggie broth.  It’s also a great way to make when I have time and then use it for recipes plus if you’ve got veggies in the fridge that need to be used up, this is an excellent and efficient way! For chicken, I usually boil chicken thighs (with bones) and then use the chicken for sandwich meat.  I strain the chicken broth into a big water bottle and store in the fridge for the week or freeze accordingly.
  • Freeze Breakfast.  Many times it’s hard to mobilize fast enough for the impatience that hits us in the mornings so I have been making pancakes from Stonewall Kitchen’s pancake mix.  I just make about 20 and use them over a one-week period.  It’s easy to pull out from the fridge/freezer and thaw.  Alternatively, if I’m making french toast, I’ll usually beat eggs the night before and use for french toast or scrambled eggs.  Super easy to add the veggies from Tip #2 to this one!

What are some of your meal/food prep tips? Would love to hear them.

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