By Harriet Well qualified Nutritionist (BSc)
Working towards or maintaining healthy eating habits is not just about what you consume, but also about the habits you cultivate around food. The importance of creating sustainable routines that fit into your lifestyle and allow you to eat well during the week no matter how busy it gets is key.
Here are five effective strategies to set yourself up for a great week of eating, ensuring you fuel your body with delicious and wholesome meals while maintaining flexibility and ease.
Plan Ahead
Planning your meals for the week ahead is a great first place to start, and making this a habit on a Sunday or Monday can make a big difference to how you eat for the rest of the week. However, it is also essential to embrace flexibility in your planning process. Rather than rigidly adhering to a fixed menu, aim for a strategic outline that accounts for meals out and varying appetites. Incorporate options for dining out or ordering in, and stock up on convenient yet nutritious snacks for those hectic days. By approaching meal planning with adaptability in mind, you empower yourself to make healthier choices without feeling restricted or being left with unused food at the end of the week.
Embrace the Weekly Grocery Shop
Once you have your plan complete, create a list of what you need to be able to make each of the meals and snacks you have planned. A weekly grocery shop with a consolidated list makes your shopping into one efficient trip, saving you valuable time and money while ensuring your pantry is well-stocked with everything you need to eat well all week.
Prioritise Prep
The key to effortless cooking and eating lies in the art of prepping. Dedicate a portion of your weekend to chopping vegetables, marinating proteins, and cooking grains in advance. By prepping a few foundational components of your meals, you streamline the cooking process and eliminate the temptation of not eating well during busy weekdays. Whether it’s washing and portioning out leafy greens for salads or pre-cooking batches of grains, investing a little time upfront pays off in terms of convenience.
Maximise Leftovers
Leftovers are your best friend. Instead of viewing them as mundane remnants of yesterday’s meals, consider them as opportunities for quick balanced meals that are already done for you and can be added to. When preparing dinner, intentionally cook extra portions to ensure you have enough leftovers for lunch or dinner the next day. This approach not only minimises food waste but also streamlines your meal prep efforts. Experiment with transforming leftover roasted vegetables into grain bowls or repurposing grilled chicken into wraps or salads. With a bit of imagination, leftovers can elevate your mealtime experience and simplify your weekly cooking.
Practise Mindful Eating
During a busy week, it’s easy to fall into the trap of mindless eating. However, cultivating mindfulness around food is essential for maintaining a healthy relationship with eating. Take the time to savour each bite, appreciating the flavours, textures, and experience of your meals. Sit down at a designated eating area and do your best to be free from distractions, such as phones or computers, and focus on the act of eating. Practise paying attention to hunger and fullness cues, eating until you’re satisfied rather than stuffed. By practising mindful eating, you not only derive greater enjoyment from your meals but also enhance your body’s ability to regulate hunger and satiety, leading to more balanced eating habits throughout the week.
This might all sound like a lot to implement at the beginning, however Assortment streamlines the essential strategies for mastering your weekly eating routine, by providing weekly meal plans, shopping lists and meal prep guides. The perfect solution to help you start building these habits into your routine so you can eat well every week with ease.
When creating any type of habit including eating well, remember that small steps can lead to significant changes over time. Planning ahead, embracing the weekly grocery shop, prioritising prep, maximising leftovers, and practising mindful eating are all valuable tools to help you achieve your nutrition goals. While it may seem daunting at first, incorporating these strategies into your routine can transform the way you approach food and nourish your body.
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About Harriet
Hi, I’m Harriet. A qualified Nutritionist (BSc), recipe developer and foodie. I believe in the power of nutrition to make you feel incredible, and the pure joy of eating. I specialise in helping individuals build a healthy and positive relationship with food and their bodies. My number one tip when it comes to your health and nutrition is to focus on addition and what you can to your life and diet rather than what you think you need to or think you “should be” cutting out.
If you would love to connect or learn more about what I do, you can find me on instagram @harriet_well or via my website www.harrietwell.com
