« Meal Prep » du dimanche pour manger sainement

Iseat well is in your goals for the year Or d’save? Orwaste less? Orrespect or not a food planre? Or less often being caught not knowing what to eat From stress less with meals?

If so, then the meal prep, or meal prep plan is for you. While taking some planning and space in your Sunday schedule to cook, the week will be much easier to start and save you time and money!t!

You don't know how to go about getting started It's not that hard to get started, you don't have to worry. Here is my easy-to-follow method for getting started in your meal preparation.as.

  1. Planning!

On the one hand, you need to know how many meals you will need to prepare to eat at home, and how many lunches will be needed to eat outside, for example for school or at work, because one day restaurant meals will resume.nt). 

Then, before you start any list, write down the recipes you and your family like best. I enjoyed making this list with the kids, and it gives ideas for those weeks where inspiration is lacking.e.

  1. Inventorye

A great tipto save is to take inventory of what you already have in your pantry, fridge and freezer to integrate it into your meals. We all usually have the basics, such as oils, spices, pasta, rice, flour, sugar, salt, etc. Make sure to renew before you run out! But also, what is already in the fridge and freezer can be integrated into your menu for the week, which will avoid a lot of waste.ge.

  1. Create your menu for the week

The 2e trickto save is to plan according to flyer specials. In addition, it gives inspiration for the menu! Try to spot specials that could allow you to incorporate an ingredient 2 or 3 times in your meals for the week, in order to lose less food.ts.

For example, spinach can be incorporated into a salad at lunchtime, or as a chicken breast or salmon steak stuffed with spinach and cheese.

Decide if your goal is to prepare your whole meals so that they are ready to heat or if you want to prepare the ingredients to be ready to use. Wash and pre-cut your fruits and vegetables, marinate your meats or meat substitutes, cook the rice or quinoa in advance. All of them are great ways to save time when preparing your meals.as.

In an ideal world, if you decide to prepare meals ahead of time, the recipes for the beginning of the week might be made ahead and need only be baked or reheated. Those of the end of the week, on the other hand, should be the fastest to prepare, because unless they have been frozen when cooked, they should no longer be very safe to eat. Freezing, for example, fish, marinated meats or a lasagna and taking it out the day before is a good way to avoid becoming intoxicated!iquer!

In this way, put together a menu for the week. Do you eat for breakfast, lunch and dinner, and for snacks?  And prepare your grocery list!!

Don't forget to add containers for take-out meals or even to freeze your creations on the first list!s!

If you find these steps too complex, here is the turnkey solution: subscribe to the ChopChop Planner Menu dIsabelle Huott available on Fitfitfit.fit. For as little as 9.99 per month, you will receive 2 menus of 5 recipes per week every Friday, with a grocery list to download. What could be easier to make a menu, save yourself from stress and money. No more waste and headaches!te!

  1. Go shopping!

Ideally on Friday or Saturday, go do your grocery shopping for the week. It will cost you a lot less if you only go once or 2 than if you go every day.r.

  1. Pick a prep schedule and Go to the kitchen!

My preference is for Sunday, just before the work week and school. Choose the time slot that works best for you. This moment can become a pleasant family moment, where everyone can help out. Sharing tasks shortens preparation time, and it's a great opportunity to try new recipes together!e!

Take the opportunity to double certain recipes and freeze additional portions for future use! You can also easily freeze leftover chicken or cereal, or even carcass broth..

You can even go so far as to freeze portioned fruits and vegetables for smoothies. Once in the blender, all you have to do is add your milk or vegetable drink and maybe a scoop of protein for nutritious and quick breakfasts!es!

  1. Organize your meals and label

It is important to choose the right container when storing your food for storage. The right containers for the freezer, and the right ones for microwave reheating meals, if you plan to reheat the meal directly in the same dish saving container! Youhouu !.).

Also take a minute to write down what's inside the container, so as not to have any bad surprises! Thawing a minestrone soup when you wanted to eat a stew changes a menu!!


Finally, leaving your week's menu posted on the fridge helps keep the planning going, and can easily save us an evening of fast food. And quite honestly, it also saves us from the famous question that children always ask: What do we eat for supper!r? »!


My method is not the only one that exists, but it has been proven. Find your way, don't put pressure on yourself to achieve perfection. After a few weeks, you will see how economical, simple and so much less stressful it is at mealtime to have taken the time to plan a bit!peu!


Article written by Audrée Hogue



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