Meal Planning Tips for Busy Professionals

by Farah Younes

Registered Dietitian

Eating healthy can be quite challenging when you have a hectic schedule. Here are some practical tips to help you throw together a quick and nutritious meal with minimal effort.

Meal Planning Tips

1. Set Aside Time for Planning: Designate a specific time each week to plan your meals (even if it’s only 5 minutes). Treat it like any other important appointment and stick to it.

2. Keep It Simple: Choose recipes that require minimal ingredients and preparation time. Look for meals that can be made in 30 minutes or less and consider batch cooking larger quantities to have leftovers for multiple meals.

3. Utilize Shortcuts: Don’t be afraid to use convenience foods like pre-washed salad greens, pre-cut vegetables, frozen vegetables, canned beans, or rotisserie chicken to cut down on prep time.

4. Stock Your Pantry: Keep your pantry stocked with staple ingredients like whole grains, canned beans, canned tomatoes, broth and spices.

5. Plan for Leftovers: Cook larger quantities of meals that can be easily reheated or repurposed for future meals. This could include soups, stews, casseroles, or stir-fries that improve in flavour after sitting for a day or two.

6. Try Slow Cooker or Instant Pot: Invest in a slow cooker or Instant Pot to make meal prep even easier. These appliances allow you to throw ingredients together in the morning and come home to a delicious, fully cooked meal in the evening.

7. Pack Lunches in Advance: Prepare and pack your lunches the night before to save time in the morning. 

8. Stay Flexible: Be flexible with your meal plan and willing to adapt if things don’t go as planned. Keep a list of quick and easy meal ideas for busy nights when you don’t have time to cook.

By implementing these meal planning tips, you can save time, reduce stress, and ensure you’re eating nutritious meals even on the busiest of days.