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A Busy Person’s Guide to Meal Prep on a Budget

Discover how meal planning saves money and time while promoting healthier eating habits. Get tips, recipes, and storage ideas to simplify your busy lifestyle.

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A Busy Person’s Guide to Meal Prep on a Budget

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  1. A Busy Person’s Guide to Meal Prep on a Budget Lauren Cohen, RDN, LDN

  2. Why Plan Ahead? • Prevents impulse eating and emotional eating • Decreases snacking • Provides us with balanced meal • Takes worry away- no more “what’s for lunch?” • SAVES $$

  3. How do we save? • The Average cost per meal is $12.75 when dining out • 92% of restaurant meals have too many calories • Also, not purchasing snacks, coffee, treats

  4. Meal Planning Tips

  5. Understanding Recommendations Strive for 3 of 5!

  6. Examples • Whole grain crackers + tuna + apple • Cottage cheese + cucumbers + tomato + banana • Whole wheat tortilla + low sodium lunch meat + carrot sticks • Instant brown rice packet + grilled chicken + steamed broccoli • Hard boiled egg + whole wheat bread + peanut butter + apple slices • Salad with nuts/seeds + cheese

  7. Desk Drawer Ideas • Roasted chickpeas • Nuts or seeds • Apples • Apple sauce • Instant oatmeal packets • Whole grain crackers • Banana chips • Trailmix • Dried fruit

  8. Creating a List • Make a list and stick to it! • Use your grocery ad, pinterest, cookbooks, etc. to create list • Be sure to overlap ingredients; how can you use an ingredient more than once? • Love on leftovers • Be realistic about your time • Remember the frozen section

  9. Overlap Ingredients

  10. Let’s Shop! MONEY SAVERS • Remember to bring your list • Don’t shop hungry • Clean 15 and Dirty 12 • Frozen vs canned vs fresh

  11. Time Savers: • Don’t over complicate! • Raw carrots, celery, cucumber slices, veggie trays- quicker than cooking a vegetable • Pre-prepped items at the store might be more expensive but they are less expensive and healthier than dining out • Choose whole fruit- apples, oranges, pears, plums, grapes, all easy to pack and involve zero prep • Choose pre-cooked grains or instant grains

  12. Storage

  13. More Storage Tips • Only prep up to 5 meals at a time • Recommend that beginners choose 1 meal and 1 snack per day • Let meals cool at room temp before storing them in the fridge • Store in airtight containers • Glass containers are best because it can go directly in the microwave • Keep your refrigerator clean and your meals visible

  14. Key Takeaways • Meal Planning/Prep = $$ saving and smarter choices  • Basing meal planning off the USDA My Plate Guidelines can ensure that you are getting balanced meals • Creating a grocery list can help to save money and visualize your week of eating • Make things easy on yourself! Meal prep doesn’t have to be fancy. • Start by prepping 1 meal and 1 snack per day • Be food safe by storing your prepared food properly • Be creative and have fun!

  15. Questions?

  16. Thank you!Lauren Cohen, RDN, LDNUC Dining Dietitiancohen-lauren@aramark.com

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