Beginner's Guide: Cooking Healthy Meals for the Week

August 22, 2021

Have you gathered all your willpower and decided to go on a diet, but you can not switch to a healthy diet, because you do not find time to prepare such food? Then this article is for you.

Cooking Healthy Meals

If you do not have enough time in the morning to prepare a nutritious breakfast, at lunch you snack on a loaf of coffee, because you have not collected your own food, and in the evening you come home and you do not have enough strength for proper nutrition, then consider the concept of cooking for the whole week. Still not sure? Then read on. This article will convince you that cooking healthy meals for the whole week is a great solution!

Benefits of cooking

Salad, fruits, vegetables — Source: pixabay.com
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If you have healthy food in the fridge, then there is less chance that you will eat something harmful. It's much easier to force yourself to eat soup or salad if the dishes are ready than it is to stand at the stove after a hard day.

Saving money and time is another undeniable advantage. Do the right shopping on the weekend, prepare meals, and you won't be spending money on snacks in the middle of the week.

Losing weight is another nice bonus you'll get. With ready-made portioned breakfasts, lunches and dinners, you will not overeat.

Step-by-step guide for cooking

It's a lot easier than it sounds. The main thing is not to be lazy, get ready and start.

Step 1. Choose the method of cooking

Three smart ways to cook:

Baking. You load all the ingredients on a baking sheet and bake them. It's fast, simple and delicious. Vegetables do not lose their vitamins, they turn out juicy and fragrant. Cooking on a baking oven is especially well suited for a combination of proteins and vegetables: fish with vegetables or chicken with vegetables.
Cooking. In this case, you cook soup in a saucepan, make pilaf, porridge with vegetables, potatoes with meat and vegetables, etc. Such food is better absorbed and will have an excellent effect on the health of your stomach.
Mix and combine. Here you prepare all the ingredients separately and combine them throughout the week. For example, you can cook rice and buckwheat, stew meat with vegetables and make fruit puree. During the week, combine porridge with meat, fruit or milk. You will have a varied diet.

Step 2. Make a meal plan

Now that you've familiarized yourself with the basics, it's time to choose a meal plan for the week. Do this a day or two before you cook to give yourself some time to think things through. For example, if you plan to cook on Sunday, make your plan on Saturday morning. Here are some tips to help you plan your diet:

Focus. Choose three recipes aimed at a combination of different ingredients and flavor profiles, each of which will include lean protein, a complex carbohydrate, vegetables and some healthy fat. For each recipe, plan to prepare several additional servings of protein.
Mix and combine. Use protein as a base for fast, easy nutrition, like salads or sandwiches. Keep a list of additional ingredients for them and buy everything else you need (such as pre-washed salads, greens, or whole grain bread) and cook something extra (like carrots or roasted pumpkin cubes).
Take advantage of the leftovers. You don't have to cook different dinners every night. By the end of the week, get creative by preparing dishes from what is still in the refrigerator.

Step 3. Go shopping

So, before you go shopping, review your meal plan and write down all the ingredients you'll need. Since the goal is to make this the only grocery run of the week, be sure to add any other foods you might want to stock up on – like nuts or whole grain snack crackers.

Step 4. Cooking

You already know what and how you will cook, so get started. It is better to do this on Sunday, since the dishes will have to be in the refrigerator for five days. Multitask and cook multiple meals at the same time to spend less time in the kitchen.

Step 5. Packaging

When your food is cooked, it's time to put it in containers and put it in the fridge. Food packaging doesn't have to be a large-scale production, but a small development strategy can make your life easier when it's time to eat. (Not to mention making sure everything fits in the fridge!). That's where the right storage tanks should come in. At a minimum, you should have plastic containers or glass jars with closing lids.

Ready! Now you can enjoy delicious and healthy food all week.

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