Latest news with #mealprep
CTV News
14 hours ago
- Lifestyle
- CTV News
How To Build Your Meal Prep Kit For Summer
Keep up with the fast pace of summer while still eating healthy with meal prep tools from Our Place, Zwilling, Bentgo, and more. When the sun is shining and the weather is inviting you to spend more time outdoors, meeting up with friends, and having fun, healthy eating can sometimes take a backseat. But just because summer speeds up your life doesn't mean you have to throw proper nutrition or your healthy eating habits out the window. You can do both—enjoy the season and eat delicious, nutritious homemade meals. To help you keep up with your meal plan, we've searched the web, high and low, and sifted through reviews to find you the best meal prepping tools to get your kit ready for the summer. Here's how to build your meal prep kit for summer: 18 Things From Amazon Canada That Are Both Useful And Budget Friendly The Absolute Best Spice Racks You Can Get In Canada Right Now Sustainable Summer Swaps: Eco-Friendly Versions Of Products You Use Every Day Disclaimer: The prices displayed are accurate at the time of publication. We'll do our best to keep them as up-to-date as possible, but you may see slight changes.
Health Line
2 days ago
- Health
- Health Line
How to Meal Plan: 23 Helpful Tips
Meal planning isn't a science, but it can feel like one. To make it easier on you, we compiled 23 tips to help you at every stage of the process, from getting started to grocery shopping to actually prepping. Meal planning and prepping are handy skills to have in your personal health and wellness toolkit. A well-thought-out meal plan can help you improve the quality of your diet or reach a specific health goal while saving you time and money. 1 to 2: Tips for getting started If you have never created a meal plan or are getting back into it after a long hiatus, it may seem daunting. Instead of biting off more than you can chew: 1. Start small Developing a meal planning habit is no different than making any other positive change in your life. Starting small and slowly building confidence is a great way to make sure your new habit is sustainable. Begin by planning out just a few meals or snacks for the week ahead. Eventually, you'll figure out which planning strategies work best, and you can build upon your plan by adding in more meals as you see fit. 2. Consider each food group Whether you're preparing meals for a week, a month, or just a few days, it's important to make sure each food group is represented in your plan. The healthiest meal plan: prioritizes: whole foods, such as fruits, vegetables, legumes, whole grains high quality protein healthy fats limits: refined grains added sugars excess salt 3 to 6: Tips for organization There's no right or wrong way to organize your meal prep spaces. Just make sure it's a system that works for you. 3. Get organized An organized kitchen, pantry, and refrigerator make menu creation, grocery shopping, and meal prep a breeze. You'll know exactly what you have on hand and where your tools and ingredients are. 4. Invest in quality storage containers Food storage containers are one of the most essential meal prep tools. Before you make a purchase, consider each container's intended use. If you'll be freezing, microwaving, or using a dishwasher, make sure you choose containers that are safe for each purpose. Glass containers are eco-friendly, microwave safe, and better for you than plastic. Having a variety of sizes for different types of foods is also handy. 5. Consistently make time The best way to integrate a meal planning routine into your lifestyle is to make it a priority. It can help to regularly carve out a block of time that is solely dedicated to planning. For some people, crafting a meal plan can take as little as 10 to 15 minutes per week. If your plan also includes preparing some food items ahead of time or pre-portioning meals and snacks, you may need a few hours. Regardless of your specific strategy, the key to success is making time and staying consistent. 6. Designate a place for saving and storing recipes Avoid the unnecessary frustration of trying to remember recipes by saving them in a designated location that you can easily reference. This could be in a digital format or a physical location, such as recipe cards or a notebook. 7 to 12: Tips for stocking your pantry Going to the grocery store is only one part of the equation. You also should make sure you have the space and needs for anything you buy. 7. Shop your pantry first Before you make your meal plan, take an inventory of what you already have on hand. Peruse all of your food storage areas and note any specific foods you want or need to use up. Doing this helps you: move through the food you already have reduce waste prevent buying the same things 8. Always grocery shop with a list Grocery shopping with a list can help you stay focused and fight the temptation to buy food you don't have a plan to use just because it's on sale. Depending on where you live, some larger grocery chains offer the option of shopping online and either picking up your groceries at a designated time or having them delivered for a fee. 9. Avoid shopping while you're hungry Don't go to the grocery store when you're hungry, as doing so can increase the risk of impulse buys. If you feel a twinge of hunger before you head to the store, try having a snack first, even if it's outside of your typical meal and snack routine. 10. Buy in bulk Take advantage of the bulk section of your local supermarket to: save money buy only the amount you need reduce unnecessary packaging waste Pantry staples like rice, cereal, quinoa, nuts, seeds, and dried fruit and beans are often available in bulk. 11. Keep a well-stocked pantry Maintaining a baseline stock of pantry staples is a great way to streamline your meal prep process and simplify menu creation. This can help reduce stress and improve the efficiency of your meal planning efforts. Here are a few examples of healthy and versatile foods to keep in your pantry: Whole grains: brown rice, quinoa, oats, bulgur, whole wheat pasta, polenta Legumes: canned or dried black beans, garbanzo beans, pinto beans, lentils Canned goods: low sodium broth, tomatoes, tomato sauce, artichokes, olives, corn, fruit (no added sugar), tuna, salmon, chicken Oils: olive, avocado, coconut Baking essentials: baking powder, baking soda, wheat flour Other: almond butter, peanut butter, potatoes, mixed nuts, dried fruit 12. Keep a variety of spices on hand Herbs and spices can make the difference between a meal that's amazing and one that's just alright. They're also loaded with plant compounds that provide a variety of health benefits, such as reduced cellular damage and inflammation. If you don't already have a solid stash of dried herbs and spices, just pick up 2 to 3 jars of your favorites each time you go grocery shopping and slowly build a collection. 13 to 19: Tips for prepping and storing Now that you know how to get started, stay organized, and properly shop, it's time to learn how to actually prep food. 13. Batch cook Batch cooking is when you prepare large quantities of individual foods for the purpose of using them in different ways throughout the week. This method is especially useful if you don't have much time to spend cooking during the week. Try cooking a big batch of quinoa or rice and roasting a large tray of vegetables, tofu, beans or lentils, or meat at the start of the week to use for: salads stir-fries scrambles grain bowls 14. Plan for and repurpose leftovers If you don't want to spend time cooking every day of the week, plan to make enough to have leftovers. Making a few extra servings of whatever you're cooking for dinner is a great way to have lunch for tomorrow without any extra effort. If you're not a fan of leftovers, think about how you can repurpose them so they don't feel like leftovers. For example, if you roast a whole chicken with root vegetables for dinner, shred the leftover chicken and use it for tacos, soup, or as a salad topping for lunch the next day. 15. Use your freezer Cooking certain foods or meals in large batches and freezing them for later is a great way to: save time reduce waste stretch your food budget You can use this method for staples like broth, fresh bread, and tomato sauce or for entire meals. 16. Pre-portion your meals Pre-portioning your meals into individual containers is an excellent meal prep strategy, especially if you're trying to meet specific nutrient goals to help maintain, lose, or gain weight. To use this method, prepare a large meal that contains at least 4 to 6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you're ready, simply reheat and eat. 17. Wash and prep fruits and vegetables right away If your goal is to eat more fresh fruits and vegetables, try washing and preparing them as soon as you buy them. If you open your refrigerator to find freshly prepared fruit salad or carrot and celery sticks, you're more likely to reach for those items when you're hungry. Anticipating your hunger and setting yourself up with healthy and convenient choices can help you consciously choose more whole foods to snack on. 18. Prep smart, not hard If you're not great at chopping vegetables or don't have time to batch cook and pre-portion your meals, your local grocery store likely has some prepared options. Pre-cut fruits and vegetables or prepared meals are usually more expensive, but if the convenience factor is what it takes to reduce stress in your life or get you to eat more whole foods, it may be well worth it. It might also be worth investing in a food processor or mandoline chopper for ease. Remember: Not everyone's meal planning and preparation processes look the same. Knowing when you need to scale back and improve efficiency can help you stick to your goals long term. 19. Use a slow cooker or pressure cooker Slow cookers and pressure cookers can be lifesavers for meal prep, especially if you don't have time to stand over a stove or won't be home to monitor the oven. These tools allow for more freedom and hands-off cooking, so you can meal prep while simultaneously finishing other chores or running errands. Here are some more meal planning tips to help you master this skill: 20. Ask for help It can be challenging to always feel inspired to craft a brand-new menu each week, but you don't have to do it alone. If you're responsible for meal planning and preparation for an entire household, try asking family members for input. If you're primarily cooking for yourself, talk with your friends about what they're cooking or use online resources, such as food blogs, for inspiration. 21. Track and record your favorite meals It can be frustrating to forget a recipe that you or your family really enjoyed. Avoid these culinary predicaments by keeping an ongoing record of your favorite and least favorite meals. It's also helpful to keep notes of any edits you made or would like to make to a particular recipe, so you can quickly begin taking your culinary skills from amateur to expert. 22. Vary your menu It's easy to get stuck in a dieting rut and eat the same foods day after day. To avoid boredom from this, make it a point to try cooking new foods or meals at regular intervals. If you always use brown rice, try swapping it for quinoa or barley. If you always eat broccoli, substitute cauliflower, asparagus, or romanesco for a change. You can also consider letting the seasons change your menu. Eating fruits and vegetables that are in season helps you vary your diet and save money. 23. Make it enjoyable You're more likely to stick to your new meal planning habit if it's something you enjoy doing. Instead of thinking of it as something you have to do, try to mentally reframe it as a form of self-care. Consider making meal prep a family affair. Have your family help you chop vegetables or batch cook some soup for the week ahead, so these activities become quality time spent together. If you meal prep alone, throw on your favorite music, podcast, or audiobook. Soon, it may become something you look forward to.
Daily Mail
2 days ago
- Health
- Daily Mail
The plant-based meal service that's helping Americans DITCH dinner stress for good - fuel your body, manage your weight and nourish your gut
Life is crazy enough without the added stress of deciding what to eat. The chaos sometimes means sacrificing nutrition for quick and convenient alternatives. Luckily, Purple Carrot simplifies healthy meal prep — no matter how busy you might be! The company specializes in delicious, nutritious, and healthy plant-based meal kits and ready-to-eat dishes that are carefully prepared to fortify and nourish you while adding something fresh and interesting to your meals. Delicious fare is par for the course at Purple Carrot, the company specializing in plant-based dishes made with only the freshest ingredients All of the company's dishes are thoughtfully prepared with vibrant plant-based ingredients — and every week brings something different to the menu! The Purple Carrot team has created more than 9,000 recipes and sold a whopping 500,000 subscriptions to diners eager to increase their intake of plant-based foods. There's really no better place to get started on your journey to healthier eating. If you're browsing ready-to-eat dishes, you'll quickly see just how amazing the revolving selection can be to your diet. Options like artichoke and mushroom ravioli, cauliflower palak, veggie fried rice, samosa burritos, pistachio apricot oats, and potato salad are just a few of the delicacies on the menu. If you prefer not to cook, pick up a few packages of the brand's popular ready-to-eat meals, which heat up in no more than a couple of minutes Prefer to whip up your meal in the comfort of your kitchen? With a Purple Carrot meal kit, it's easy. The brand provides you with the ingredients you need (along with nutrition details and preparation time) so you can feel like a world-class chef! Dishes like spring goddess bowls, salad wraps, hearty sandwiches, pasta, tofu, jackfruit gyros, and so much more await — and you never know what might be cooking any given week. That's the beauty of shopping with Purple Carrot. They make it so easy, fun, and creative to give your diet a makeover, as you have your choice of so many different flavors and recipes for breakfast, lunch, and dinner. Every single meal is 100 percent vegan, so you can be certain you're consuming food sourced directly from Mother Nature herself. There's a reason that the company is one of the biggest in the plant-based space. This is exactly where to come when you want to focus on healthier eating and doing better for your body bite by bite! Studies have found incredible benefits to making the switch — or even simply incorporating a few plant-based meals into your day even if you aren't changing your entire way of eating. Plants are packed with vital nutrients and minerals to nourish you from the inside out, supporting everything from your mood and digestive health to your weight and cholesterol. You could actively reduce your risk of developing chronic diseases simply by making a few meal swaps! Eating a plant-based diet is even good for the planet. Meat and dairy can put a significant strain on natural resources — and that impact can be incredibly hard on the environment, increasing global warming effects. You just can't beat the convenience that Purple Carrot offers, whether you're hoping to refresh your everyday diet or are feeling plant-curious. Now is the perfect time to make the switch to a healthier way of eating!
Yahoo
6 days ago
- Health
- Yahoo
9 canned foods that deserve a permanent spot in your pantry, according to a dietitian: Beans, salmon, tomatoes and more
Once relegated to bomb shelters and bachelor pads, canned foods are finally getting the respect they deserve. Some of the most nutritious, convenient foods you can stock come in those humble metal containers. "People assume canned foods are overly processed and lack nutrition, but that's not the full picture," explains Serena Benali, a registered dietitian and president of In Good Nutrition. "The key is choosing options without added salt or sugar and ensuring cans are BPA-free and undented to avoid contamination risks." For women over 40 especially, strategic pantry stocking becomes even more important. Life gets busier, and hormonal changes affect everything from metabolism to bone density. At this stage of life, every bite matters more, and convenience shouldn't come at a cost. While there are some canned foods to avoid, these nine canned powerhouses deliver serious nutrition while making your weeknight cooking infinitely easier. Black beans, chickpeas and kidney beans are all nutritional powerhouses, delivering approximately 15 grams of plant-based protein and 13 grams of fibre per cup. This combination keeps you satisfied and supports steady blood sugar levels throughout the day. Since they're already cooked, they shave significant time off meal prep compared to dried varieties. Toss them into soups, grain bowls or salads for an instant nutrition upgrade. Forget the expensive fresh fillets for a moment. Canned salmon delivers the same omega-3 fatty acids that support heart health, mental clarity and reduce inflammation throughout your body. Since most of us aren't eating fatty fish three times a week (especially if you're landlocked), this budget-friendly option helps you consistently meet those essential nutrient needs. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. The beauty lies in its versatility — throw it into pasta salads, mix it with avocado for quick salmon cakes, or flake it over greens for an instant protein boost. Here's something that might surprise you: In some ways, canned tomatoes are more nutritious than fresh ones. The cooking process during canning increases the bioavailability of lycopene, a potent antioxidant that helps prevent oxidative damage to DNA, lipids and proteins. When shopping, look for salt-free varieties. Your marinara sauce, chili and soup base just became exponentially healthier with zero extra effort. While most people reach for pumpkin only when autumn leaves start falling, Benali recommends using it year-round. "It's an easy way to add colour, nutrition and flavour to your meals," she notes. This orange powerhouse packs beta-carotene, which converts to vitamin A, lutein and zeaxanthin for eye health, plus fibre to support digestion and keep you feeling satisfied. Stir it into your morning oatmeal, blend it into smoothies, or swirl it into pasta sauces for a creamy, nutrient-dense upgrade. Just make sure you're buying 100 per cent pumpkin, not pie filling loaded with sugar. Before you wrinkle your nose, hear me out. Sardines are nutritional superstars that happen to be naturally low in mercury (a significant win over larger fish). They're packed with omega-3 fats for brain and heart health, as well as calcium and vitamin D for strong bones. "For women over 40, I often recommend canned sardines," Benali explains. "This stage of life brings hormonal changes, including perimenopause, that impact metabolism, bone density, digestion and brain function." One of Benali's go-tos? Sardine fritters. Mash up them with white beans, egg and breadcrumbs, then pan-fry into golden patties and serve with tzatziki and greens. Full-fat canned coconut milk brings medium-chain triglycerides (MCTs) to your pantry, which may help support metabolism and energy production. It's your secret weapon for creating rich, satisfying meals without dairy — think creamy curries, smooth soups or even decadent chia puddings. The satiety factor here is key. Those healthy fats help you feel fuller longer, preventing the afternoon energy crash that sends you hunting for snacks in your desk drawer. Don't underestimate these little green gems. A half-cup serving provides 4 grams of plant-based protein and a generous amount of fibre, along with vitamin K to support bone mineralization. Their natural sweetness can transform ordinary dishes; try Benali's French-inspired trick of stirring them into mashed potatoes for added fibre, colour and a subtle sweet twist. Here's where things get really interesting. Artichokes are among the richest natural sources of prebiotic fibre, particularly inulin, which feeds the beneficial bacteria in your gut. A half-cup serving provides around 5 grams of total fibre, with 2 grams being prebiotic, making them incredibly microbiome-friendly. Choose water-packed versions and toss them into grain bowls, pasta dishes or Mediterranean-inspired salads. Dried lentils cook relatively quickly, but the canned version makes busy weeknight cooking almost effortless. Just open and rinse, and they're ready to go. One cup delivers about 12 grams of plant-based protein and 14 grams of fibre, including the soluble type that helps lower LDL cholesterol. You'll also get iron, magnesium and nearly half your daily folate needs — all crucial for energy production and healthy blood cells. When navigating the canned food aisle, Benali recommends looking for: BPA-free cans, whenever possible "No salt added" or "low sodium" labels No added sugars Minimal ingredients: you should mostly see the food item, water, or simple preservatives like citric acid "For regular canned foods, a simple rinse under running water can significantly reduce the sodium content," she adds. "Canned foods can fit into a low-sodium lifestyle when chosen and used thoughtfully." The bottom line? Your pantry doesn't need to be perfect to be powerful. These nine canned foods prove that convenience, nutrition and deliciousness can coexist. No fuss, no guilt. Just good food, ready when you are.
Yahoo
19-06-2025
- Lifestyle
- Yahoo
12 Perfect Dishes for Your Next Picnic
Planning a picnic? These dishes are made to travel. They hold up in the heat, don't mind a little jostling, and are easy to pass around on a blanket or picnic table. They're the ones people actually reach for first—nothing soggy, nothing fussy, just good food that fits the moment. Want juicy, umami-rich Italian Meatballs in around 30 minutes? This recipe is made the classic way - with both pork and beef ground meat and loads of luscious sauce! Get the recipe: Italian Meatballs Summer in a bowl! This Keto Cucumber Salad is light, refreshing, and so easy to make. It's perfect for meal prep, picnics, cookouts, and potlucks. Get the recipe: Keto Cucumber Salad A deliciously grilled Pesto Turkey Sandwich with melted provolone cheese, juicy tomato slices, and fresh baby spinach. This all gets layered between tender turkey slices and crispy sourdough bread. Get the recipe: Turkey Pesto Sandwich These are the most perfect little Lemon Thumbprint Cookies - buttery, crisp, and with a bright yellow center. Get the recipe: Lemon Thumbprint Cookies The salty-sweet flavor combination of these classic Melon Prosciutto Bites is sensational. This elegant and simple appetizer is always a crowd-pleaser, consisting of just 2 ingredients and zero oven time! Get the recipe: Melon Prosciutto Bites This Shrimp Quinoa Salad is a protein-packed, refreshing, and nutritious meal perfect for lunch, dinner, or meal prep. Get the recipe: Shrimp Quinoa Salad Simple and rustic yet incredibly delicious, this Strawberry Galette is ready in under an hour thanks to the use of a buttery store-bought pie crust. Get the recipe: Strawberry Galette This Watermelon and Cucumber Salad is the perfect way to celebrate a warm and sunny summer day, especially when you pair it with a light glass of wine. This healthy salad is full of watermelon, cucumber, feta, avocados, and mint. Get the recipe: Watermelon and Cucumber Salad This glorious Panzanella Salad is a combination of the very best Italian flavors. Sweet tomatoes, garlicky croutons, and creamy mozzarella. These get mixed up in a bright dressing and topped with fresh herbs. Get the recipe: Panzanella Salad Pretty as a picture, my Lemon Blueberry Cookies are citrusy and buttery. Whip up the dough and have the cookies in the oven in 10 minutes or less! Get the recipe: Lemon Blueberry Cookies This Strawberry Feta Salad is one of the best summer salads for healthy eating. It is packed with flavor and texture and made with simple ingredients like baby kale, fresh strawberries, crunchy pecans, and creamy feta. Coated with a simple balsamic vinaigrette, this salad will surely be a hit at your table. Get the recipe: Strawberry Feta Salad Bake a batch of these outrageously delicious Brown Butter Brownies loaded with silky chocolate and decadent salted caramel flavors. Get the recipe: Brown Butter Blondies
