Are you the kind of person who has a thousand things to juggle during the day?
Do you often go home to find the fridge empty?
Are you tired of ordering Uber Eats because you’ve run out of ideas for dinner?
Here are some strategies for eating better, cooking more and saving money:
Keep all your ideas and recipes in one place: in a notebook, on your phone or in a file on your computer. Organize them by the types of protein, vegetable or grain – it’ll help you vary your menus or shop for specials. It makes planning so much easier!
Put your pantry to good use. Non-perishable foods are a tremendous asset in case of unforeseen circumstances. You can store canned fish, canned chickpeas, whole-grain crackers, high-fibre pasta, whole-grain cereals and more.
Freeze recipes you make in large quantities (sauces, stews, soups). Also, freeze fruits and vegetables that are as nutritious as fresh because they were picked when they were fully ripe! You can also freeze foods for future recipes:
Cooked meats
Cooked whole grains
Good legumes
Here are a few examples: canned fish, hard-boiled eggs, roast chicken, frozen edamame, cottage cheese, pre-marinated or smoked tofu, canned legumes, low-sodium turkey slices, nuts and/or nut butters, TVP (textured vegetable protein), cow or soy milk, yogurt, etc.
Having raw vegetables ready in the fridge all week is a game changer. We often think of the classics: carrots, cucumbers, celery… but don’t be afraid to vary!
It’s the perfect opportunity to consume a nice diversity of nutrients by choosing vegetables in different colors.
💡 To keep it fun, change up your dips! Hummus, tzatziki, yogurt dip, guacamole – vary the flavors so you never get bored.
If you’re not an expert on salads, but would like to incorporate more of them into your diet, ready-to-serve salads sold in most grocery stores make the task much simpler. Simply add a protein source and a grain, and you’ve got a balanced meal.
A fan of cheese platters? Get inspired by this formula to create a quick and complete meal:
Cook your whole grain or starchy vegetable of choice at the beginning of the week to make lunches easier. These will keep for 3 to 4 days in the fridge and 2 to 3 months in the freezer.
Having a snack on hand prevents long periods of inactivity. Here are some quick ideas: yogurt, whole-grain bread, cheese, granola bars (ideally baked yourself), nuts, roasted legumes, rice cakes, oats, cereals, fruit, and raw vegetables.
Prepare your breakfast the night before so you’re not rushed in the morning. There are a ton of recipes that keep well in the fridge: overnight oats, smoothies, breakfast burritos, egg bites, yogurt bowls, etc.
👉 Like these tips? Talk to our nutritionist Michelle for even more recommendations customized to your needs!