People tend to think that dietitians are a shining example of perfect eating habits. I’ll bet you all think that dietitians don’t eat processed food and that we all have perfectly organized kitchens, like in a TV commercial. Funny.
I don’t have an organized kitchen—it’s more like a disaster area, TBH—and my eating habits, while they’re above average, aren’t that way without some work. I mean, food is my job—and I genuinely love whole, fresh foods. But working 60 hours a week and being a mom of two while trying to feed myself and my family healthy meals and snacks dictates a few hacks. Here’s how I make it work.
1. I batch cook—and cook simply.
Once a week, I do a huge shopping trip. That day or the day after, I batch cook a pot or pan of starch, two proteins, and three vegetables so meals during the week are simple.
The secret to meal prep, at least for me, is to make at least some of the food very simply, so it can be repurposed. Lots of people will batch-cook casserole-type dishes and then get tired of them after a day or two, which I totally get. I’ll do a chicken pot pie or two (my daughters’ favorite), but then I’ll also do some black beans with cumin, onion, and garlic, to use in salads, bowls, and eggs. Or, I’ll do a side of salmon with just salt, pepper, and garlic, and use it as a main, as a protein in salad, and in salmon patties.
2. I always have a well-stocked kitchen and freezer.
Having the basics means that I can throw together a meal without a lot of thinking. I keep the following foods in my kitchen year-round: canned beans and lentils, bags of frozen shrimp, canned tomatoes, canned Italian-style tuna (not that tasteless white stuff in water), eggs, garlic, onions, and ginger. I buy fresh herbs weekly.
My kids are obsessed with my chicken pot pie, so I’ll batch-cook two of them using rotisserie chicken, frozen vegetables, and a premade crust, and pop one into the freezer. I also keep at least four kinds of frozen vegetables, falafel balls, bread, and leftovers from batch cooking. My freezer is so stocked, you’re likely to get something frozen falling on your toe when you’re looking for the ice cream. (And yes, I eat ice cream!)
3. I don’t make fancy stuff—at least not during the week.
During mealtimes, my kids are always beating each other up and my husband is calling me to help him find his keys. Complicated meal? No, thanks. I’ve got enough on my mind. I limit my stress by cooking very simply. When I’m tired, the last thing I want to do is overwhelm myself by preparing some complicated dish with 18 ingredients.
Most of the recipes I make and develop have very few ingredients, and this is for a good reason: I don’t want to deal with cooking stress on a Wednesday at 6 P.M., and I know you don’t, either.
4. I mix and match to make meals work.
Don’t be afraid to have eggs for supper or rice for breakfast. Meals don’t have to be traditional to be healthy and satisfying.
Got leftover cooked grains like rice, millet, wheatberries, or buckwheat? Make them into a delicious breakfast pudding by simmering them in coconut milk and adding a bit of maple syrup and fruit. Tired and don’t want to cook? An omelette stuffed with cheese and whatever vegetables or beans you have comes together in minutes.
5. I load up on vegetables.
I’m not going to be putting cauliflower into my brownies, because I’m not that sort of dietitian. But when I have the chance to organically put more vegetables into my cooking, I’m so there. When I make a soup like my lemon ginger chicken soup, for example, I shove in extra carrots, kale, spinach, or whatever I have on hand. When roasting a chicken, I load the oven with broccoli and cauliflower to cook alongside the bird. And I do a lot in advance, too: A big part of my batch cooking is whatever seasonal vegetable looks good at the store—asparagus, brussels sprouts, green beans, even turnips—tossed with olive oil and roasted. My kids love roasted veggies, and I use them for snacks, in salads, or as the base for a meal (think green beans in a tuna nicoise).
6. I grocery shop often.
This might not seem like that much of a shortcut, but it ends up saving us the aggravation of not having anything to make, because we’re always stocked with perishables. Grocery shopping once every two weeks isn’t going to cut it; even once a week isn’t enough for us.
In addition to my big weekly grocery haul, I usually replenish my salad greens and other vegetables, fruit, and whatever else we need at least once a week. It’s impossible to be organized and eat well if you have zero options in your kitchen.
7. I bring my own food everywhere.
Having my own food wherever I go—on an airplane, in hotel rooms, in the car for a road trip—makes it easy to eat healthy. You also avoid having to waste time searching for a healthy choice while you’re starving, because you know how that story ends—especially in a place like Las Vegas, for example. My hack for saving time and eating healthy on the road is always to bring a sandwich, some nuts, and a few pieces of fruit. When I get to my destination, I hit the local stores and pick up yogurt, more fruit, and a veggie tray for my room.
8. I’m not afraid to buy some ready-made food.
Hummus, rotisserie chicken, even pie crusts (sorry, mom!). Yeah, I’m going to go out on a limb here and say that although I have made my own hummus before, I’m just not going to do it on a regular basis. Most of the ready-made food I buy is lightly processed, with some exceptions.
I buy chicken nuggets for my kids, because I’ve made my own no less than 18 times and my kids always hate them. I buy the healthiest ones I can find and serve them with a ton of vegetables. No one is going to die from eating the occasional frozen nugget. And yes, I’m a dietitian, but I need a break sometimes, you know?
Healthy eating doesn’t mean eating perfectly (in fact, there’s no such thing). A little preparation, however, helps me and my family eat the best we can given our busy lives.
