Guest blog by Tal Woliner
If you’re anything like me, you’ve struggled for years to figure out how to juggle eating well with a hectic work schedule and constant food temptations at business meetings, events and happy hours. It might even be a source of anxiety and frustration. I’ve figured out a way to work around it and you can too!
Almost three years ago, I decided to take control of how I eat and work out and apply the same rigor and planning I employed in the rest of my life. That’s when I first started working out with Sonja. On top of being an incredibly talented personal trainer, Sonja is a nutritionist. It was her advice about how to eat a healthier diet that started me on a journey that has evolved into preparing meal plans that I can actually stick with.
The key to changing the way you eat is planning, planning, planning. I used to try to prepare breakfasts and lunches every night to take with me the next morning to have at work. Even though I had the best intentions to stay on track, I realized it wouldn’t last and I’d inevitably go out to eat as the week progressed. That all changed when I started preparing my breakfast and lunch meals for the entire week on the weekends. While that sounds daunting, it’s actually easier than you think.
Here are some tips that will transform how you prepare meals for the work week:
1. Check your calendar before heading to the grocery store.
Doing so will help you figure out which days you’ll be in the office and will need meals. While my plans sometimes change in the middle of the week, I’m usually pretty good at estimating how many meals I’ll need. It helps keep me honest so I can make enough meals to last me for the week.
2. Search for inspiration for recipes from sites like Pinterest.
I’m sure you’ve noticed that there is a plethora of blogs, websites, and amateur and professional chefs posting their recipes online. Instead of brainstorming ideas from scratch, search for inspiration online. Pinterest is my go-to source for healthy and creative recipes for my meals. The key for me is not to get bored making the same thing every week or I’ll deviate from the plan.
3. Pick recipes that scale up to save time.
While I try to mix up what I make each week, I pick recipes that will yield multiple quantities so I can be efficient with my meal prep time. A good example of that is the egg muffins I make every other week that last for the entire week. Here’s a great recipe I reference often. I usually just mix up which vegetables I sauté to vary up the muffins. If you love everything pumpkin like I do during the fall, you can also try these pumpkin muffins that use old fashioned toasted oats instead of flour.
4. Set aside a block of time on the weekends to buy groceries and prepare meals.
Every weekend I head to the grocery store with a shopping list in hand so that I’m not forgetting the essential ingredients to make the meals I’ve chosen. That means I’ll be ready to go when it’s time to prepare meals.
Then, depending on what my weekend plans look like, I set aside 2-3 hours of mostly uninterrupted consecutive time to make the meals I’ll be eating during the work week. I found that making a commitment to set aside time on either Saturday or Sunday will save you hours of headache later on when you’re exhausted and would rather binge a show than make yet another meal at night.
5. Use shortcuts to make meal prep even easier.
Here are some tips that have helped me cut down on time and expand my recipe options:
- Buy mason jars if you’re making salads. I bought a pack of 12 mason jars on Amazon for only $11.99 and it was one of the best purchases I’ve made. I make salads each week as I can’t always count on leftovers from dinner to serve as lunch meals the next day. The reason I love mason jars is you can ditch multiple pieces of Tupperware and put all of your salad ingredients, including the dressing, in one jar. The jars lock in the freshness and ingredients are layered in such a way that lettuce doesn’t get soggy. If you’ve never seen a tutorial on how to load a mason jar, check here and here. Also, see below for my go-to salad recipes.
- Invest in condiments you’ll likely use every week. I make homemade salad dressings at home (overtime, you’ll likely prefer them over store-bought versions), so I have a variety of vinegars handy, which usually serve as a base for any dressing you’ll make. I have red wine, white wine, balsamic and apple cider vinegar ready to use (salad dressing recipes also below).
- Upgrade your appliances (if needed) to enhance meal prep. I also have a crock pot, electric can opener and food processor to help me make slow cooked shredded chicken, use canned vegetables like chickpeas, and make herb salad dressings, respectively. These tools have helped me expand my repertoire of recipes.
If you follow these steps and make a habit of it, you’ll feel like you took back control of what you eat and how it’s prepared. I know I do. I’ve been following this process since the beginning of the year and I’ve found a way to make it fit into my schedule because it’s a priority. I find myself less excited to eat out during lunch when I know I can make food better and healthier on my own. I hope you’ll consider this approach or find your own methods to make a plan and stick with it. You won’t regret it.
- Moroccan Salad
- Greek Salad
- Roasted Vegetable Salad
- Recipe to roast vegetables (I roast Brussels sprouts, mushrooms, onions and butternut squash)
- Other ingredients to add to the salad: baby spinach, cheese (feta or goat), dried cranberries and balsamic vinaigrette dressing
- Zesty Cilantro Lime Quinoa Salad
- Additional mason jar ideas:
- Balsamic Vinaigrette – Whisk these ingredients:
- 1 teaspoon Dijon mustard
- 2 tablespoons and 1 teaspoon balsamic vinegar
- ½ cup olive oil
- Apple Cider Vinaigrette – Whisk these ingredients:
- 3 tablespoons apple cider vinegar
- ½ cup olive oil
- ¼ teaspoon sea salt
- 1 teaspoon oregano
- 1/8 teaspoon pepper
- Tomato Basil Dressing – Blend in food processor:
- 1 medium tomato, chopped
- 2-4 tablespoons apple cider vinegar
- ½ cup olive oil
- ¼ cup fresh basil leaves
- 1 clove garlic, chopped
- Pinch of sea salt and pepper
- Herb Salad Dressings (including Lime Cilantro Vinaigrette)
- Other dressing ideas: