8th January 2018 by Jess
Automating a repertoire of good habits means that even when life gets busy, these habits are an automatic part of your life. Before you know it, you’ll have established a healthier routine!
I am a big advocate of using Sunday afternoon or some time during the weekend to plan your meals in advance, since the trick to looking after your diet is to be prepared.
Your health takes notice of what you do consistently and taking some time out on a Sunday to set yourself up for your busy week ahead is a success habit worth mastering.
Batch cooking some recipes and freezing them in portion sized bags means you already have healthy and tasty meals ready to go throughout the week. This is a great way to make the most of precious weekday evenings, save money, reduce stress and avoid panic buying junk food.
meal prepping for beginners
In the winter time I make a couple of soups, stews or casseroles as they can all be prepared in advance and frozen. When the weather gets warmer, I make big salads instead and add different protein sources to it such as chicken, beef, eggs (or nuts and seeds).
Eating plenty of fresh vegetables requires some level of organisation initially but it can soon become a habit and you’ll go onto autopilot so it's just a normal ritual. It’s one of those life habits that’s worth preserving with as the body and mind benefits far outweigh the initial energy required to get yourself into the swing of it.
Fresh vegetables supply the body with the vitamins, minerals and antioxidants it needs to function optimally. Try to keep this in mind when you are preparing your meals and view it as another form of self-care, just as you would regular exercise or sufficient sleep.
An easy way to make sure you’ll be getting vitamins throughout the week is by using some time on a Sunday to make vegetable-based juices and smoothies. They require very little preparation but pack a nutritional punch.
Chop carrots, cucumber, red pepper, celery, fennel, radishes and lettuce and keep them stored in a Tupperware dish so they’re ready for salads and snacks throughout the week.
If you make a batch of hummus or guacamole you’ve got an instant go-to dipper whenever you need one.
I make a batch of roasted veggies to jazz up my lunch salads or use them for dinner. My favourite combination is root veggies with some greens.
I’ll chop carrots, sweet potatoes, fennel, and Brussels sprouts into bite-sized pieces, drizzle with olive oil, sprinkle with whatever herbs I have handy, and roast for about 30 minutes until browned.
Give your body the nutrients it needs with these delicious snacks from our taste experts, made with real fruit and vegetables!
summery mini strawberries, zingy blackcurrants and soft apple slices
crunchy beetroot, dried not fried, and nothing else - no added salt, sugar or oil!
dried blueberries, cranberries and mini strawberries with chewy banana coins
spicy chickpeas, edamame beans and black pepper cashews
sour cream & onion kern pops, cheddar cheese bruschetta and edamame beans
dried-not-fried beetroot crisps, pure sunflower seeds and jalapeno chickpeas
dried golden berries, dried cranberries, green raisins and dried blueberries
a crunchy mix of wild rice sticks and chilli broad beans
edamame beans, chilli broad beans and redskin peanuts - our highest protein snack!
By Jess, graze nutritionist.
Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at jessipes.co.uk for even more.
view all posts by Jess