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Easy Meal Plans for Busy Families

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A Meal Plan and Prep Guide for Busy People

by Stephanie

A Meal Plan and Prep Guide for Busy People

Do you find it hard to get dinner on the table every night?

Whether you’re single, a couple, or part of a busy family where both parents work outside the home with kids in multiple activities, it can be tough.

Some people seem to have it all figured out and others still struggle.

What if I told you your weeks could be easier if you prepped most of your meals on the weekend so your weeknights are freed up?

The Meal Plan and Prep Guide for Busy People is a 5-day meal plan and prep guide that will help you prep 5 days of meals in just two hours.


Eating well is so important in our busy world.

When our stress levels go up, we’re more apt to reach for sugary, salty processed foods because it makes us feel good in the short-term. The challenge is that those types of foods make us crash harder and we end up in a cycle of reaching for them again and again when we hit low levels of energy.

And hey! There’s nothing wrong with a sugary treat now and again! But our bodies need more regulation and nourishment every day in order to thrive long-term.

Many people don’t realize that when we’re stressed and busy our bodies need nourishing food to help us balance our system as much as possible.

It’s that nourishing food that will help you make your deadlines and then give you enough energy to go for a walk after work, go to yoga, get to the gym, or if you have kids, to get home to bring them to their activities.


 

Shop once. Cook once. Eat well all week.

This plan will guide you through how to prepare all your food for a week in just a few hours.

You’ll feel more in control of your eating habits because there is no guessing about what you’re going to eat every day. When you have a plan, you’re less likely to reach for the sugary highly-processed foods mentioned above.

The Meal Plan and Prep Guide for Busy People Includes:

  • A 5-day meal plan consisting of recipes for breakfast, lunch, dinner, and two snacks.
  • A full grocery list for the whole week
  • A full prep guide that will outline exactly when to prepare the food so that you’re not scrambling.

Recipes:

  • Blueberry Overnight Oats
  • Morning Glory Muffins
  • Spring Salad
  • One Pan Salmon with Green Beans & Roasted Tomato
  • One Pan Paleo Plate (chicken, brussels sprouts, and sweet potato)
  • Slow Cooker Vegan Chili
  • Butter Chicken and Cauliflower RiceAll recipes are gluten-free and dairy-free
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 P.S. Find more meal plans here.

P.P.S.: A tip my clients find helpful is to print the recipe booklet to keep with their other recipe books for easy access!

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Follow me on Instagram • @lealoulemonade

My brother-in-law Steve spent a large portion of o My brother-in-law Steve spent a large portion of our Christmas dinner sharpening my knives. I was so grateful, but also hesitant that I would cut myself.⁠
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When I started cooking with my newly-sharpened knives, I was in awe.⁠
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Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
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With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
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It just slices through with little pressure. ⁠
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Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
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If you're having trouble enjoying cooking at home, I encourage you to either get a new knife (it doesn't have to be expensive), or get someone to sharpen your knives for you (call a Steve in your area!).⁠
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Take care of them with a little holder and treat them kindly. Having a sharp knife will bring you one step closer to love cooking at home.⁠
⁠
xo⁠
Steph⁠
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--⁠
#kitchenskills #cookingtips #easycooking #enjoycooking #inthekitchen
Keep Meals Simple Friends! I’ve said this befor Keep Meals Simple Friends!

I’ve said this before: keep your meals simple. 

Pick meals that take fewer than 20 minutes or less to cook so you’re not scrambling during the week to make dinner and keep the elaborate meals for the weekend.

Another idea is to choose a couple of veggies to roast on Sunday that you can use for various meals during the week. 

Roasted sweet potatoes are great with chicken thighs, but also taste fantastic in a frittata or taco. 

Cook once, eat twice (or three times).

Meal planning doesn’t have to be complicated. Keep it simple and nourishing and it get easier over time.

I’m accepting new clients at @onehealthservices! DM me if you’re looking for meal planning and prep help. 

#mealprephelp #mealplanhelp #springrefresh #
Mondays are our busy nights. I have tennis (so fun Mondays are our busy nights. I have tennis (so fun!) and my son has soccer. ⁠
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That's why I make sure to make Mondays an easier night for dinner. ⁠
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Enter salads and bowls!⁠
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Last Monday, I made a salad bowl with arugula, leftover rice, olives, tomatoes, chicken, and feta, and wowee it was yummers!⁠
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By prepping ingredients, the kids can take what they want and leave what they don't want (eh-hem, tomatoes) and we have a meal full of elements that will keep us satisfied and nourished.⁠
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Need meal prep and meal plan help?⁠
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I'm currently accepting new clients @onehealthservices! DM me or visit the link in my profile here @lealoucooks to chat about custom meal plans.⁠
⁠
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#mealprep #mealplanning #health #naturopath #virtualappointments #realfood #wholefood #foodmatters #holistichealth #culinarynutrition
Do you like eating salad?

According to my hig Do you like eating salad?

According to my highly unscientific research, there are two types of people who don’t like to eat salad:

1. Those who think eating salad is boring.
2. Those who think that salad isn’t filling enough for a full meal.
3. Ok, one more… those who don’t like eating vegetables!

If you fall into one of the first two categories, I’m here to tell you that maybe… just maybe… you’ve been making salads wrong.

I know. People don’t like to be told that what they’ve been doing is wrong (I don’t like to be told that either) but I can guarantee you that salads can be fun and filling and it’s all in how we put them together.

We can do so much more to jazz up a salad and my favourite way to do this is to think of your salad bowl as a rainbow.

When you add the colours of the rainbow to your salad bowl it’s visually more appealing to eat.

The sky is the limit in terms of the colourful foods you can add to a salad.

Not only will you feel more energized by your colourful bowl (and you’ll want to eat it), you’ll be more energized because each of those colourful vegetables has its own set of nutrients that our bodies love and crave. 

Colourful produce = Energy!

If you’re looking for fun and nourishing meal ideas I’m accepting new clients with @onehealthservices. Book a session through the link in my profile here @lealoucooks

Happy Cooking!

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About Stephanie

Photo of a white woman with brown hair

Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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