7 tips for efficient meal preparation

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1. Become the master chef of your meals

Planning your meals may seem like a chore, but it's actually a great opportunity to get creative and explore new flavours. Here are a few tips to help you plan:

• Check your inventory before you go: Take a quick look at your pantry to avoid double purchases and reduce waste.
• Make a complete shopping list: This will help you avoid impulse purchases and ensure you have all the ingredients you need for each meal. A good list saves you time and money (lien vers article Bonjour-santé pour économiser à l’épicerie).
• Book a specific time for meal prep: By establishing a schedule, you can make meal preparation part of your routine, making it easier to maintain.
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2. Turn your shopping into a culinary expedition

Shopping is an essential part of meal prep. Here's how to make it as productive as possible.

• Organise your shopping list by category: dairy products, vegetables, meat, etc. This will help you follow an itinerary through the grocery store, making your visit more efficient and less chaotic.
• Take the time to read nutrition labels: This habit will help you make more informed choices and avoid products that are too high in sugar, salt or fat.
• Try a new ingredient every week to broaden your palette of flavours: This helps prevent monotony and gives you the chance to discover new foods that you can incorporate into your meals.
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3. Prepare in advance and freeze

The idea of cooking in large quantities is very often worthwhile, especially when you can freeze portions for later.

• Freeze containers of marinated meat in advance, including vegetables: this way you can put everything straight into the slow cooker when you need it, saving time and effort.
• Use flat freezer bags to save freezer space: By freezing flat portions, you can stack more of them, maximising the space available.
• Pack and label your dishes for the future: Once you've finished cooking, place your meals in airtight containers and add a label with the preparation date and identify the contents. This lets you know exactly when each dish was prepared and helps minimise waste.‍
• Cook lots of vegetables and freeze them in individual portions: Having pre-cooked vegetables on hand makes last-minute meals healthier and easier to prepare.
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4. Be versatile

Choosing versatile ingredients can make meal preparation much easier.

• Choose vegetables that can be grilled, boiled or stir-fried, such as broccoli, peppers, zucchinis or cauliflower: This will give you more ways of using the same ingredients in a variety of recipes, making meal planning easier.
• Keep basic spices to change the taste of similar dishes: Having a range of spices allows you to vary flavours without having to buy specific ingredients for each recipe.
• Stock up on versatile condiments like soy sauce, mustard and tahini to vary your options: These condiments can quickly transform an ordinary dish into something exceptional, without much extra effort.
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5. One hour of preparation, one week of peace

Take an hour over the weekend to prepare your basic ingredients.

• Cut vegetables into small pieces and store them in resealable bags: Having vegetables already cut up will save you time during the week and encourage you to incorporate them into your meals.
• Prepare marinades for meat and store them in plastic bags: This will add flavour to your meats while making the cooking process easier during the week.
• Prepare portions of rice or quinoa in advance: Having grains already cooked means you don't have to wait for the rice or quinoa to be ready, which speeds up your meal prep time.
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6. Listen to your body

Always remember that eating is a natural act and that your body knows what it needs.

• Take a break mid-meal to assess your level of satiety: This will give you time to understand whether you're still hungry or satisfied.
• Avoid eating in front of the TV or computer to be fully aware of what you're eating: These distractions can prevent you from listening to the hunger and satiety signals your body is sending you.
• Don't force yourself to finish your meal if you're no longer hungry: The important thing is to feel good and not to follow strict rules about how much you should eat. Listen to what your body is telling you.
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7. Prepare for the unexpected

Always keep healthy alternatives on hand for those days when things don't go according to plan.

• Keep balanced snacks, such as dried fruit or nuts, in your bag or desk: These options are not only nutritious but also practical, since they don't require refrigeration.
• Keep a few portions of home-cooked frozen meals for those days when you're short on time: Having a home-cooked meal on hand can make all the difference when you're in a hurry or don't have time to cook.
• Keep shelf-stable staples in your pantry or freezer: Products such as pasta, frozen vegetables and canned legumes can be useful to improvise a quick, balanced meal when pressed for time.
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Take the next step with ÉquipeNutrition

You're now ready to take optimum control of your diet. But if you are feeling lost or have more specific questions, why not consult one of our nutrition experts? Book an appointment with a nutritionist-dietitian today to customise your culinary experience and get advice tailored to your needs.

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