Want to eat healthy but can’t find the time to cook? Does cooking stress you out? Do you struggle with fatigue? Healthy eating at home doesn’t have to be complicated or difficult. Check out these tips and resources to help you make a healthy and delicious meal plan!  

“Reaching your health goals always begins with a little intention and planning ahead,” says Emily McAllister, Registered Dietitian and NCHPAD MENTOR Lead Nutrition Instructor. “It doesn’t have to be overwhelming or take up an enormous amount of time.”

Batch Cooking

Batch cooking, or cooking large amounts of food at once, is a great way to prepare multiple meals and save money. Try these main ingredients, mix and match, and add your own favorite flavors! Just cook enough for 3-5 meals and portion them into smaller containers.

• Start with a protein.
  • Bake chicken breasts or thighs, or even buy a pre-cooked rotisserie chicken from the store. Debone the chicken and use it in multiple meals.
  • Cook a pound or two of ground beef, turkey or chicken.
  • Try fish: tilapia and salmon are full of healthy protein and fat.
  • Don’t forget beans or lentils! Black beans, pinto beans, garbanzo beans (chickpeas), lentils: the possibilities are endless. Beans and lentils are full of fiber and protein. Try canned beans to make meal prep even faster!
• Add some healthy carbs.
  • Baked or roasted potatoes: try regular potatoes or sweet potatoes.
    • Bake them whole and eat them with your other ingredients mixed in on top, or cube them and roast them with a little olive oil, salt and pepper.
  • Whole wheat pasta
  • Whole wheat tortilla or wrap
  • Quinoa or brown rice
• Round out your meal with some vegetables: fresh or frozen!
  • Choose vegetables you like and cook enough for several meals.
    • If you have access to a farmers market, check out what is in season. If not, that’s OK! You can get great vegetables at a grocery store, and frozen vegetables can also be a simple, healthy addition to any meal.
    • Try anything from broccoli, cauliflower, carrots and green beans to leafy greens like spinach or cabbage.
• Add a healthy sauce if you’d like, but be aware of added sugar or high-calorie sauces.
  • Pesto
  • Salsa
  • Tomato sauce
  • Barbecue sauce
  • Buffalo or hot sauce

Bowls, like batch cooking, are easy ways to prep a lot of food at once. If it’s easier to organize this way, pre-mix your batch cooked foods into bowls or Tupperware containers, and store them in the fridge for easy access later in the week!

Snack Plates

Snack plates are another easy way to get healthy protein, fiber and carbohydrates on one plate. Here are some quick and easy snack plate ideas:

• Add some protein
  • Sliced turkey, ham or chicken
  • Cheese slices
  • Hard-boiled eggs
  • Edamame
  • Tinned fish
  • Peanut butter
  • Hummus
• Include fruits and vegetables
  • Baby carrots
  • Cherry, grape or sliced tomatoes
  • Sliced bell pepper
  • Cucumber slices
  • Berries
  • Grapes
  • Apple slices
  • Avocado
• Add healthy carbs for energy and fiber
  • Whole wheat pita slices
  • Whole grain crackers
  • Popcorn

Frozen and Canned Foods

Frozen and canned foods are both great ways to save time and money in the kitchen. Check out our recent resources on frozen meal ideas and some easy ways to use canned foods throughout your week!

Additional Resources

Want more simple ideas for a healthy, delicious meal? Check out some of our older resources!

• 5 Meals 1 Bag: Shopping Made Simple– includes a list of ingredients for 5 meals, and everything can fit in just one shopping bag!
• Five Ingredient Meals for Two– With only five ingredients or less, these delicious meals are easy to make and don’t require a long cooking time.
• Lunch Made Easy: Work Edition– Quick tips to help you make lunches a success – at work or at home.
• Tips for Packing a Healthy, Budget-Friendly School Lunch– Try these tips and tricks for your children at school – or use them at home to save money on your own lunch.
• Snack Meals: A Fun Way to Increase Fruits and Veggies– Get started creating your own snack meals with our easy-to-follow guide. (PENDING PUBLICATION)
• Snacks for When You’re on the Go– Plan ahead with our easy snack ideas.
• Easy Swaps for a Healthier Diet– These easy swaps can make any diet health and delicious.
• Soft Food Modifications– If you or your care recipient has trouble chewing or swallowing, try some items off of this list for meals and snacks.
• Fun Recipes for a Picnic– Make a plan for your picnic ahead of time with all the essential items and safety tips.
• MyPlate Kitchen Staples– Keeping these healthy staples stocked in your pantry can make meal prep a delicious breeze.