If you're like most people, evening meal prep is up there with doing laundry. Here's the secret to meal planning: plan just 3 to 5 meals ahead—it's less overwhelming. Your social plans can stay in place, and you can roll with whatever comes up. With prepped meals, you might have leftovers to freeze or save for the next week. Plus, you can keep your options open. These are all good ways to make healthy habits stick.
Here are five ways meal planning can change your life:
You have a reason why you want to plan your meals. Whether it's to save money, save time, or be healthier, keeping your reason top of mind keeps you inspired and motivated. List your reasons why you want to plan.
Blogs, cookbooks, and online sources can help you add "spice" to your plans and discover new combos, hacks, and community. So grab something to sip on, listen to some good music, and start planning your most delicious meal ever.
What's in your plan? It's all up to you!
Here are some tips from those who have meal prep down to a science:
Fruits and Vegetables Pick dark leafy veggies when possible—they pack more nutrients. Try frozen veggies and fruit which can be just as healthy as fresh and last longer. |
Grains Enjoy whole-grain alternatives to breads and pastas—they leave you fuller for longer. |
Proteins Try lean proteins like lentils, eggs, beans, tofu, chicken breasts, turkey, and salmon. |
Dairy Look for low-fat or no-fat dairy items. |
Oils and Seasonings Choose heart-healthy oils like olive, canola, or avocado. |
Canned Goods Cut the salt—you can't taste it anyway—by trying low-sodium |
Unsweetened Drinks Try sparkling water and green or herbal teas. |
Snacks Try nuts, trail mixes, whole-grain crackers, pretzels, or light popcorn. |
Current as of: September 8, 2021
Author: Healthwise Staff
Medical Review:Kathleen Romito MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.
To learn more about Healthwise, visit Healthwise.org.
© 1995-2022 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Follow Us
Disclaimer
Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of Illinois, Inc., and Cigna HealthCare of North Carolina, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Group Universal Life (GUL) insurance plans are insured by CGLIC. Life (other than GUL), accident, critical illness, hospital indemnity, and disability plans are insured or administered by Life Insurance Company of North America, except in NY, where insured plans are offered by Cigna Life Insurance Company of New York (New York, NY). All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. This website is not intended for residents of New Mexico.
Selecting these links will take you away from Cigna.com to another website, which may be a non-Cigna website. Cigna may not control the content or links of non-Cigna websites. Details