When life gets busy, making homemade meals can fall to the bottom of your to-do list. Drive-through or take-out meals, may sound more realistic and time-friendly! While there is nothing wrong with the occasional fast-food meal, cooking meals at home can reduce the amount of added fat and sodium and give you control over the types of ingredients going into your family’s meals. You may also be aware that eating fast food is not the best example for your children. But you also do not have time to make home-cooked meals every night. So, what does a busy parent do?

• Plan and prepare ahead of time: plan out your meals for the upcoming week. After your meals are planned out, make a grocery list for all the ingredients you will need for the week. Double a recipe so you can eat leftovers the following day.
• Stock your freezer with healthy options. When you are cooking, double or triple the recipe so you can freeze leftovers. Simply defrost for a ready-to-go healthy meal.
• Involve your children: Let your children help you in planning meals by letting them choose what is for dinner one night a week. Children tend more likely to try new foods when they have some sort of say in what they are eating.
• Stock up on healthy snacks: Make sure the on-the-go foods you choose are nutritious and vitamin-rich.
• Order your groceries online: Do not waste your precious time wandering the grocery store aisles and standing in line at the checkout. Spend the time you save with this service by prepping food for the week.

Now that you are well prepared and ready, here are some easy ideas for healthy meals and snacks:

• Poach or scramble eggs with a whole grain slice of bread and one fruit.
• Roast a whole chicken and serve it with two vegetable sides. Use leftovers for sandwiches.
• Stir fry. Cook up mushrooms, pepper strips and shrimp with garlic, ginger, and green onions. Add a splash of soy sauce and serve with brown rice or quinoa.
• Make sure to have ready-to-use fresh vegetables [bagged salads, baby spinach and sliced mushrooms], pre-cut fruits, frozen fruits and vegetables [frozen kale, peas, carrots, beans, broccoli, strawberries…]. Canned legumes such as lentils, chickpeas, beans… can give your meals a protein and fibre boost.

We understand the struggle you might be facing as a busy parent and it is totally fine. Only few steps of meal planning and making it a part of your weekly routine, will make healthy meal preparation a little less stressful. We believe in You!