• Skip to primary navigation
  • Skip to main content
  • Skip to footer

Lealou Cooks

Easy Meal Plans for Busy Families

  • Home
  • About Me
    • Contact Me
  • Work With Me
  • Free Guide: Make Cooking at Home Easier
  • Cooking Classes + Events
  • Lifestyle
  • Recipes
  • Shop
  • Cart

8 Tips For Making Shopping and Meal Prep Easier

by Stephanie

8 Tips For Making Shopping and Meal Prep Easier

When it comes to shopping and meal prep, there are a few things we can do to make it a bit easier on ourselves so we don’t get overwhelmed during the week.

1. Make a list of your favourite meals.

What meals do you and/or your family love? What do they complain the least about? What have you made that they like to eat? Make sure that at least 1 or 2 of those meals are on your weekly meal rotation.

For example, my kids love pasta. My husband and I don’t love it as much as we used to so we compromise. I serve it once a week, and we always have a side salad or a side of vegetables. That way everyone is happy, no one is complaining and making pasta is pretty fast and simple for everyone.

2. Make your favourite, but simple, meals on your busy nights.

If you know that your daughter has basketball at 6 p.m. don’t try to make a gourmet meal that night.

Eat the pasta. Make eggs and sourdough toast with avocado. Keep it simple, but nourishing so that everyone is getting the nutrition they need, but that is fast and simple for whoever is cooking the meal.

3. Make a grocery list.

I’ve said it before and I’ll say it again: making a grocery list is the single most important task you can do to make grocery shopping easier and efficient. (Make sure to check your cupboards before you go to the store to make sure you don’t already have an item on the list!).

So many times I see people in the store, mulling about, leaning on their carts trying to decide what to eat.

Those are the times you’re likely to buy too much food or go to those dreaded middle aisles for the packaged frozen food that isn’t giving your body the nutrition it needs to be well. Plus it’s a waste of time–extra time that you likely don’t have to waste.

Make a list. Go into the store and get out as fast as you can.

4. If you don’t have time to shop, order groceries for delivery or pick up.

Many people I know just don’t have time to shop on the weekends because they pack their days with kids’ activities and other events. Don’t feel you need to spend an hour at the grocery store.

Take advantage of grocery delivery options from grocery stores or choose an organic food delivery like Fresh City Farms which has loads of other items beyond produce.

These groceries will get delivered to your door so you don’t have to spend time going to the store for long periods of time.

Fresh City Farms even has high quality meats and fish, pantry items like tea and coffee, local sourdough bread and high-quality snacks, as well as prepared salads, smoothies and juices.

5. Don’t be afraid of short cuts.

There is absolutely nothing wrong with frozen fruit and veggies. They might change the texture slightly to some of your meals, but they are picked and frozen at peak freshness so you can be assured that you’re always getting great food.

Using frozen cauliflower and broccoli in a stir fry can save a ton of time so use them!

When it comes to salads, try those kale bagged salad mixes if you’re in a rush (just ditch those dressings! They’re full of added sugars, oils and icky ingredients) and make a simple olive oil and vinegar dressing.

The only thing I would caution against is using fresh cut up fruits and veggies. Once a fruit or veggie is cut, it can be a lot easier to be contaminated at the store so please keep that in mind when buying prepped food from a grocery store.

6. Make time to prep, even if it’s just a little.

I highly encourage people to prep, even if just a little bit when get home from the store. Wash and store greens like lettuce, spinach, kale etc. First, it will last longer and second, when you need it you can just use it–you don’t have to spend time washing it later.

Cut up veggies like carrots and celery so you can munch on them or just have them ready for your meal during the week.

Roast any hearty veggies that are on your plan for the week. Veggies like potatoes, sweet potatoes, turnip, and squash can all be roasted ahead of time and used later on.

Make use of a BBQ or oven that is already in use! If you’re roasting veggies for dinner, bake an oatmeal dish for breakfast at the same time or when the veggies are finished. It will last all week for breakfast. BBQ extra chicken for lunch salads during the week.

Boiled eggs last all week so on Sunday, boil a dozen eggs to grab and go.

7. Write down your meals for the week.

Believe me, even I sometimes forget what I had planned for a particular night for dinner but as soon as I look at my list I know what I’m having.

Don’t stare into the fridge and wonder what you bought the chicken for. Make a meal list so you always know what you’re having or if you have to switch something around it’s easier to do that with a list.

8. Don’t be afraid of leftovers.

I love leftovers for breakfast and lunch, but why not eat them for dinner too?

Make a big batch of chili to serve in a bowl one night and as a burrito or taco bowl the next night. Chicken can be eaten up the second and third day in tacos, wraps, or simply sliced on a salad. Cook food once and use several ways.

I hope this helps you a bit with shopping and prepping for the week. If you have other ideas I’d love to hear them! Let me know in the comments below.


Need extra help!? I’m now accepting clients at One Health Services. All appointments are virtual so you can live anywhere! Book a call now.

P.S. Join me on Instagram for more tips and tricks!
P.P.S. Get more tips here.

Free Guide + Simple Recipes!

Get my Free Guide: 3 Tips to Make Cooking at Home Easier + Easy Recipes Meal Plan

Thank you for subscribing! Your free guide and recipe booklet is on its way!

Something went wrong.

We respect your privacy and take protecting it seriously

Instagram
Facebook
Twitter
Follow Me
RSS

Filed Under: Lifestyle Tagged With: meal planning, meal prep

Before Footer

Follow me on Instagram • @lealoulemonade

***EDIT: These are RAMPS! Oops. But you can still ***EDIT: These are RAMPS! Oops. But you can still read about all the benefits of garlic and green garlic below. Also, you can use ramps in the recipe I gave you!***

--

This week I got my first batch of green garlic in the veggie box!⁠
⁠
Green garlic, or spring garlic, is a younger version of the garlic we know well and use in our cooking. It’s milder and can be used in many recipes. You can eat the white and green parts.⁠
⁠
It has a white base like a green onion although it’s a bit bigger and its green stems are more flat than rounded. ⁠
⁠
The younger version of this garlic has the same amazing health benefits as its older version making it an excellent addition to your recipes.⁠
⁠
Not to mention it’s local and can basically be grown anywhere which is fantastic news for our environment.⁠
⁠
Health Benefits of Garlic:⁠
⁠
⚡️Helps to reduce cardiovascular disease and high blood pressure⁠
Garlic’s sulfur-containing compounds can be beneficial to the upper digestive tract.⁠
⚡️We need to eat garlic in our meals at least 2-3 times a week in order to see these health benefits.⁠
⚡️Use it raw and cooked. Raw garlic retains its health benefits more so than when it is cooked.⁠
⚡️Dried garlic doesn’t have the same effect as raw or cooked. Tastes good though!⁠
⁠
⚡️A Quick Recipe: Quinoa (or rice or millet) with Green Garlic⚡️⁠
⁠
Slice the ends off of the green garlic and thinly slice the entire vegetable including the green parts.⁠
⁠
Put a tablespoon of olive oil into a pan and sauté the green garlic for 1-2 minutes. Add quinoa (about 1-2 cups) and stir. Add a bit of salt and pepper and voila! You have a flavourful side dish. ⁠
⁠
--⁠
#recipe #springrecipes #simplerecipes
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.⁠
⁠
When I started cooking with my newly-sharpened knives, I was in awe.⁠
⁠
Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
⁠
With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
⁠
It just slices through with little pressure. ⁠
⁠
Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
⁠
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!).⁠
⁠
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
⁠
--⁠
#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. ⁠
⁠
That's why I make sure to make Mondays an easier night for dinner. ⁠
⁠
Enter salads and bowls!⁠
⁠
Last Monday, I made a salad bowl with arugula, leftover rice, olives, tomatoes, chicken, and feta, and wowee it was yummers!⁠
⁠
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.⁠
⁠
Need meal prep and meal plan help?⁠
⁠
I'm currently accepting new clients @onehealthservices! DM me or visit the link in my profile here @lealoucooks to chat about custom meal plans.⁠
⁠
--⁠
#mealprep #mealplanning #health #naturopath #virtualappointments #realfood #wholefood #foodmatters #holistichealth #culinarynutrition

Footer

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}.

Popular Posts

  • 5 Benefits of Getting a Custom Meal Plan
  • 8 Easy Tips for Making Soup
  • Kids Not Eating Dinner? Try this!
  • Eat what you love.
  • The Best Pots and Pans to Use for Healthy Cooking

etsy kitchen utensils and linen napkins

Copyright © 2023 · Wellness Pro on Genesis Framework · WordPress · Log in

Before you go...

You might be interested in these posts:

mason jar salads to eat healthfully
Lifestyle

How to Eat Healthfully Every Week.

Lifestyle

How to Get Your Meals Organized – Part 1

quinoa
Lifestyle Meal Planning

How to Get Your Meals Organized – Part 2