Meal Planning

With so many of us working long hours, running busy households and having a hundred-and-one errands to run, it can be really hard to plan the week's meals and make sure we take enough time to prepare and enjoy our food. It's all to easy to grab a supermarket sandwich on the go or a quick snack from the coffee shop; on occasion this is absolutely fine, but if you find yourself eating convenience foods several times a week it may be time to start planning your meals and snacks. With half an hour set aside for planning, once a week, you can make sure you'll be getting the nutrients and energy you need without reaching for unhealthy energy fixes or expensive takeaways.

Plan before you shop
To save waste - as well as money - plan the week's meals and snacks before you hit the supermarket. This way you'll know exactly what you're buying and not be tempted by offers or the biscuit aisle. If you buy your groceries online (which I personally find really useful as I never know from one week to the next which days I'll be working from home or with clients), most supermarkets allow you to save a shopping list or list of favourites, which you can add to your online shopping basket each week at the click of a button. If you prefer to shop in the supermarket, it can be handy to write a list of staples that you simply add to each week.

Create a list of favourite quick and easy meals
This could be nutrient-rich sandwich fillings, wholesome one-pot evening meals, or nutritious snacks to keep around the house or in your bag while you're on the go. As you build up your list over time, you'll only have to scan through and pick out enough meals and snacks for the week without racking your brains for ideas. If you live alone or tend to cook for just yourself, consider including brown rice, pulses and grains in each evening meal so that you can cook extra portions which can be mixed with chopped veggies, herbs and salad to create a tasty, nutritious lunch the next day. Alternatively, whether you cook for one or the whole family, consider making stews, soups, casseroles and bolognaise which you can cook in bulk and freeze for those days when you don't have time or energy to cook.

Always carry healthy snacks
I always recommend carrying healthy snacks in your bag for those moments when you need an urgent energy boost. These could be dried or fresh fruit and unsalted nuts, oatcakes, or bars such as Nakd's natural fruit and nut bars. If you work in an office you could keep some cottage cheese or hummus in the fridge to nibble with sticks of carrot and pepper or to spread on rice cakes or oatcakes. It's so important that you respond to your body's hunger and that you do so in a way that nourishes your body rather than triggering a blood sugar spike that will leave you lethargic and headachey within a couple of hours. Avoid chocolate, biscuits, cake or white flour-based products as these will cause one of these blood sugar spikes. Instead balance your snacks with protein and complex carbohydrates and fibre. If you're meeting a friend for coffee and you fancy a slice of cake, share a slice and balance it with some protein such as a small handful of almonds or a few Brazil nuts as this will slow down the release of sugars into your bloodstream.  

Plan around busy times or barriers
Whether it's a family gathering that'll leave you faced with an array of potentially unhealthy foods or large portions, or a long, busy day at work, consider any barriers you may face during the week and try to plan around them. You have the power to dictate your own portion sizes so if you're presented with a large plate of food, eat slowly and mindfully and listen to your body telling you you're full. If you know you're going to be out of the house for long periods of time, make sure you take plenty of healthy snacks and a packed lunch so that you don't need to pick up convenience foods. Also make sure you have a couple of healthy homemade meals in the freezer that you've cooked in advance so you can pop one in the oven or microwave and not have to worry about cooking a nutritious meal from scratch at the end of a long day. If you're going away for a weekend or will be on holiday for the week, it can be hard to know what food will be available but as long as your mindful of carrying healthy nibbles with you when and where you can, and you watch your portion sizes, a few treats and meals out won't cause any harm.

Sometimes we face events that we cannot plan for, and in these times it is ok to 'slip up' and eat what's available to keep your energy up. Just try to base your meals and snacks around a healthy balance of protein, complex carbohydrates and fibre and add as much fresh produce as possible.