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simplified meal planning

Meal Prep Hacks that Will Simplify Your Life

simplified meal planningPaige ReohrComment

Meal prep is one of the most important things you can do to eat more nourishing, healthy, real food.

Essential meal prep hacks that will simplify your life. Streamlined meal prep tips and tricks to help you save time and prep efficiently. #realfoodwholelife #realfoodwholelifemealprep #mealprep #healthymealprep #mealpreptips #mealpreprecipes #minimalism #simplification

It’s a keystone habit: one thing that makes a big difference, causing a ripple effect across your day, your week, and eventually your life.

But the thing is, traditional meal prep can feel overwhelming, daunting, and downright tedious.

We fall into the trap of thinking it has be complicated, time-consuming, and take hours upon hours of slaving away in the kitchen.

The good news? It doesn’t have to be that way.

Adding a little intentionality to your meal prep, and approaching the process incrementally will allow you to find more ease and efficiency.

And when you simplify, the whole thing just becomes easier.

Be sure to grab the free cheatsheet below, then read on for 6 essential meal prep hacks that will simplify the process.

Grab the Cheatsheet!

Downlaod the free cheatsheet to help you simplify meal prep.

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    1.  The Power of One

    Let’s talk baby steps.

    As is in starting with one thing and building from there.

    Roast a batch of veggies. Make lunch for the week.

    Yes, one thing counts.

    Start with one, and build momentum from there.

    Try It: Roast a batch of veggies or make lunch for the week.

    2. A Little As You Go.

    Instead of looking to carve out an hour (or several), try prepping a little as you go.

    Boil some eggs alongside your tea kettle.

    Make a double batch of pulled chicken for dinner, then use leftovers for another meal later in the week.

    Try It: Make a double batch of pulled chicken.

    3. Planning Before Prep.

    Here’s the thing: having a flexible plan for the week, or a meal map, will help you prep with purpose.

    Making sure you have the right groceries on hand is half the battle, so map out your week before heading to the store, and then prep a little to give your meals a much-needed jumpstart.

    Here’s a free simplified grocery list to get you started!

    4. Prep the Essentials.

    Thing of your meals in terms of the Essential Six: protein, sauce, cooked veggies, raw veggies, grains/bases, and toppings/extras.

    Combining these six parts allows you endless variety, plus a chance to prep just one part. Make a big batch of base/grains, cook up some protein, or stir up a sauce or two.

    Now that’s meal prep simplified.

    Try It: Make a big batch of base/grains, cook up some protein, or stir up a sauce or two.

    5. Low and Slow.

    Let that slow cooker or pressure cooker work for you.

    Throw in some beans or protein, hit start and walk away.

    With very little work you’ll have a couple of proteins prepped for the week.

    Try It: Prepare some slow cooker beans or protein this week.

    6. More of the Same.

    Hey, we don’t have to reinvent the wheel every single week.

    Have a go-to make ahead breakfast you love?

    Or a hearty salad the sustains you through the day?

    Put those on your permanent prep list.

    Yes, variety is great, but so is ease.

    Bonus points: create a corresponding grocery list that goes alongside, so you’ll always know what to buy and have what you need on hand.

    Try It: Find a breakfast or hearty salad and prep it every week.

    pin this image to save meal prep hacks that will simplify your life for later!

    Essential meal prep hacks that will simplify your life. Streamlined meal prep tips and tricks to help you save time and prep efficiently. #realfoodwholelife #realfoodwholelifemealprep #mealprep #healthymealprep #mealpreptips #mealpreprecipes #minimalism #simplification

    Simplified Guide to Meal Prep & Planning

    simplified meal planningRobyn DownsComment

    Simplifying meal prep & planning is an absolute game changer when it comes to eating beautiful, real, healthy food.

    Because meal prep & planning doesn’t have to be complicated, boring, or time consuming.

    Read on for the Simplified Guide to Meal Planning & Prep.

    Simplified tips to make meal planning and meal prep easy with a free downloadable guide. #realfoodwholelife #realfoodwholelifesimplify #mealplanning #mealprep #foodprep #mealprepping #mealprepmonday #mealprepsunday #cleaneating

    The Why

    Simplifying meal planning and prep takes a some upfront work, and also requires a mindset shift.

    The time and work to learn a new process and shift your thinking is so worth it, though, as it will allow you to streamline, reduce decision fatigue, and create time and space for what you really love.

    but first, grab your free simplified guide to meal planning & prep!

    Free Simplified Guide to Meal Prep & Planning

    Let's take this next level! Enter your name & email and we'll send you the free guide.

    1 | Streamline

    Designating time and space for meal prep & planning allows you to streamline the entire process of eating healthy, vibrant, real food, saving you precious time, money, and wasted effort in the long term.

    2 | Reduce Decision Fatigue

    Deciding what to make for dinner and gathering the correct ingredients requires mental energy better spent on other things.

    By simplifying the process, you’ll reduce decision fatigue and have more mental energy for the things that matter most.

    3 | Create More Time and Space for What You Love

    Simplifying means less time spent on scrambling at the last minute, which means you’ll have more time and space for what you love, while still enjoying beautiful, healthy food, everyday.

    The first step in simplifying meal prep & planning is creating a clean, organized space.

    Creating a Capsule Pantry is a great place to start when you’re ready to simplify.

    Similar to a capsule wardrobe, a capsule pantry is made up of a limited number of versatile ingredients that you’ll love to eat, and that can be combined into a variety of easy, delicious meals.

    Focus on the Essentials

    Now that you’ve created space, it’s time to get organized.

    Focus on adding back the essentials so that you can create versatile real food meals with ease.

    Here are 3 simple steps to get Focused on the Essentials:

    1 | Organize

    Gather ingredients and organize them by type.

    For example, group proteins together in the freezer, and place grains + bases together in the pantry.

    2 | Audit

    Prior to creating your grocery list, do a quick audit of your fridge, freezer & pantry to see what needs restocking. Then make your grocery list to fill in the gaps.

    Tip: Stock up on the essentials such as grains, beans, and protein when they go on sale, online, or at your local wholesale store.

    Freeze what you can’t use within a few days in individual serving sizes.

    3 | Quality Over Quantity

    Less is more when it comes simplifying real, healthy food. If your budget allows, invest in higher quality ingredients for maximum flavor.

    Real Food 1-2-3

    When it comes to simplified meal prep & planning, it’s all about ditching complicated plans and endless hours prepping.

    Simplifying starts with a 1-2-3 process. Here’s how to do it.

    1 | Meal Types

    Instead of relying on complicated recipes, focuses instead on meal types.

    By starting with meal types instead of rigid recipes, you’ll be able to create a loose plan that allows for greater flexibility and ease in the process.

    The Meal Types:

    Meal Types

    2 | The Essential Six

    Focus on the building blocks of any recipe, or The Essential Six, which can be combined to create fresh new meal types each week.

    The Essential Six:

    The Essential Six

    3 | The Mix & Match Method

    Simply select a meal type, then mix & match the Essential Six to create versatile, customized meals.

    Scroll to the end of this post to grab your free guide to Simplify Meal Planning & Prep!

    Prep with Focus

    Like meal planning, simplified meal prep doesn’t have to take hours.

    Streamline your process by focusing on prepping the Essential Six, then using the Mix-and-Match Method to prepare weeknight meals, effortlessly.

    1 | Start with a Sauce

    If you only have a few minutes, consider preparing a few sauces for the week to keep in the fridge and add variety to any meal.

    2 | Add a Grain or Base

    With a little more time, try prepping some grains for bases for the week.

    3 | Go for Protein

    Whip up a batch or two of protein, and you’re well on your way to streamlined weeknight meals.

    Shift Your Mindset

    Like most things that matter, simplifying meal prep & planning takes time and a powerful mindset shift.

    #gentleisthenewperfect

    Letting go of perfect when it comes to meal prep & planning will make all the difference in sustained, long term success.

    It doesn’t have to be perfect, or all-or-nothing.

    Start small. Meal map one day. Prep one thing. Do what you can and let the rest go. You’ve got this.

    What are your favorite ways to simplify meal planning? Share them below, and tag @realfoodwholelife on Instagram so I can see what you're up to!

    Pin these simplified tips for later

    Simplified tips to make meal planning and meal prep easy with a free downloadable guide. #realfoodwholelife #realfoodwholelifesimplify #mealplanning #mealprep #foodprep #mealprepping #mealprepmonday #mealprepsunday #cleaneating

    5 Meal Planning Myths (and why it's not as complicated as you think)

    simplified meal planningRobyn DownsComment

    Meal planning doesn't have to be difficult or time consuming! Read on for 5 meal planning myths and find out why it's not as complicated as you think.

    Common meal planning myths, and how to simplify your meal plan process. #realfoodwholelife #realfoodwholelifesimplify #mealplanning #cleaneating  #mealplan #mealplansunday #healthyeating #cleaneating

    Meal planning.

    It’s one of those things you know you should be doing, but that many of us end up avoiding.

    You know planning will help you eat well and feel good throughout the week, but still, it ends up on the dreaded chore list and often gets skipped.

    If you know the benefits of meal planning, but avoid it because it seems complicated, overwhelming, or downright unpleasant, know that you’re not alone.

    Maybe you feel pressure to cook new and original recipes each night of the week, or maybe the idea of sifting through thousands of recipes makes you want to run the other way.

    If this sounds like you, know that meal planning can actually be simple, seamless part of your weekly routine.

    There are so many meal planning myths out there, reinforcing the idea that it has to be arduous or complicated. 

    Today I’m breaking down the myths, sharing why it’s not as complicated as you might think, and giving you a game-plan to streamline the process in your every day.

    Let's get to it!

    But first, grab your free simplified grocery list!

    Simplified Grocery List

    Download your free Real Food Whole Life grocery list!

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      1 | MYTH ONE: YOU MUST MAKE A NEW RECIPE EACH NIGHT OF THE WEEK

      In the past traditional meal planning has required sifting through dozens of recipes and creating a new plan each week.

      This method is not only time-consuming, but also impractical for weeknight cooking. 

      It also makes grocery shopping tricky, since each recipe has a separate list of ingredients that may or may not work together after that particular recipe has been made.

      The Simpler Way: Think of meals in terms of “The Essential Six.”

      The Essential Six are the fundamental building blocks of any recipe: sauces, protein, cooked veggies, raw veggies, grains + bases, and toppings + extras. 

      Thinking in terms of building blocks allows you to combine them into an infinite number different meals. Think bowls, tacos, pasta, salads, and stir-frys, just to name a few.

      Using the Essential Six method allows you to efficiently shop, plan and prep, without wasted time or money. 

      As an added bonus, you can create a fridge and pantry filled with ingredients that actually go together, no matter what you’re cooking. 

      Plus, thinking of meals in terms of the Essential Six allows you to efficiently prep just part of a meal, without cooking the entire meals ahead. 

      more resources: Slow Cooker Lemon Herb Pulled Chicken 

      2 | MEAL PLANS ARE COMPLICATED AND TAKE HOURS TO CREATE

      One meal planning myth that many of us believe is that planning is complicated and must take hours to do.

      And, if you start from scratch with a pile of cookbooks and no process to guide you, planning cantake forever.

      The Simpler Way: Create a stress-free weekly meal map organized around meal types.

      Instead of setting out to create a complicated meal plan, think instead about creating a loose map to follow, with just enough structure to guide you. 

      And, instead of planning for individual recipes, think about meal types such as tacos, pasta, bowls, stir-frys, and salads. 

      Once you’ve decided on the meal types for the week, decide how you’re going to combine the Essential Six. 

      Choose a sauce to use, then move through the list by selecting a protein, veggies, and so on.

      more resources: ditch the complicated meal plan and try this instead

      3 | GROCERY SHOPPING HAS TO BE OVERWHELMING AND TIME-CONSUMING

      Do you ever find yourself wandering around the grocery store without a plan, grabbing whatever looks interesting, only to get home and not know what to do with what you bought?

      Or, do you bring home bags of groceries only to throw out the majority of food at the end of the week because you don’t know what to do with it?

      If you answered yes to either of these questions, you are not alone. Grocery shopping without a plan can be challenging, and can lead to frustration and disappointment.

      The Simpler Way: Streamline grocery shopping.

      Think about the Essential Six and meal types when you’re grocery shopping. 

      Bonus points for outlining a meal map and using the meal map to create a quick grocery list before you go shopping.

      4 | MEAL PLANNING HAS TO BE A DREADED CHORE 

      Many of us think of meal planning as a dreaded chore, right up there with laundry folding or bathroom cleaning. 

      And who wants to spend their precious weekend hours on a dreaded chore? I know I don’t.

      The Simpler Way: Make prep an enjoyable part of your weekly routine.

      By thinking of meal planning in terms of the Essential Six and meal types, you’ll automatically make the process simpler and more streamlined.

      With practice, creating a meal map and grocery list can become an effortless part of your weekly routine.

      A few of my favorite tips to make it more enjoyable:

      Schedule a time that works for you.

      Maybe it’s during your child’s afternoon nap, a lazy Sunday afternoon, or late at night when everyone’s in bed.

      • Set aside a special time to plan in your favorite comfy spot. Create rituals around this time to make it something you look forward to.

      • Play your favorite music or podcast and pour yourself a glass of wine or warm cup of tea.

      • Celebrate the time invested by enjoying the food all week long.

      more resources: no fail meal planning tips (for people who hate meal planning)

      5 | YOU MUST PLAN SEVEN MEALS EACH WEEK

      There is definitely a misconception out there that if you’re going to meal plan, it needs to be for the entire week.

      For most, planning seven days worth of meals is an impossible standard, and one that discourages many from even getting started.

      The Simpler Way: Anything is Better Than Nothing.

      If you’re new to meal planning, or have struggled with complicated systems in the past, try reducing the number of meals you map.

      Two or three is a great number to start with.

      Experiment with the number that works for you and that is actually sustainable in your weekly routine.

      Bonus Tip | Create a Capsule Pantry

      A capsule pantry is similar to a capsule wardrobe: a limited number of items, carefully selected to be combined in a number of different ways.

      Many people who adopt a capsule wardrobe approach fall in love with the sense of ease and liberation it provides in getting dressed each day.

      By having fewer items, there are fewer decisions to make, and getting dressed in the morning becomes simple and streamlined.

      A capsule pantry follows the same philosophy: an intentional selection of pantry and fridge staples that can be mixed-and-matched to create an endless variety of meals.

      Do you have a simplify meal planning? Share your process below, and tag @realfoodwholelife on Instagram so I can see what you're up to!

      pin these meal planning tips for later!

      Common meal planning myths, and how to simplify your meal plan process. #realfoodwholelife #realfoodwholelifesimplify #mealplanning #cleaneating  #mealplan #mealplansunday #healthyeating #cleaneating

      How to Create a Capsule Pantry for Simplified Cooking

      simplified meal planningRobyn DownsComment

      Like a capsule wardrobe, a capsule pantry helps you simplify, streamline, and eat real, healthy food with ease. Here's how to do it.

      Like a capsule wardrobe, a capsule pantry helps you simplify, streamline, and create time & space for what you love. Here's how to do it. #realfoodwholelife #realfoodwholelifesimplify #mealplanning #cleaneating  #mealplan #mealplansunday #healthyeating #cleaneating

      What is a capsule pantry?

      A capsule pantry is similar to a capsule wardrobe: a limited number of items, carefully selected to be combined in a number of different ways.

      Many people who adopt a capsule wardrobe approach fall in love with the sense of ease and liberation it provides in getting dressed each day.

      By having fewer items, there are fewer decisions to make, and getting dressed in the morning becomes simple and streamlined.

      A capsule pantry follows the same philosophy: an intentional selection of pantry and fridge staples that can be mixed-and-matched to create an endless variety of meals.

      grab your free simplified capsule grocery list!

      Simplified Grocery List

      Download your free Real Food Whole Life grocery list!

        no spam, just love headed your way

        What are the benefits of a capsule pantry?

        There are so many benefits of creating a capsule pantry!

        First, by putting thought into the specific items you keep on hand, you’ll be able to streamline grocery shopping and cooking.

        Second, you’ll reduce the number of decisions you need to make each week when it comes to meal prep, meal planning, and cooking.

        Finally, you’ll reduce food waste, because you’ll know how to use what you have on hand, instead of buying ingredients only to throw them away later on.

        Tips to Keep in Mind When Creating a Capsule Pantry

        Keep in mind that this is an iterative process, meaning that it takes a little time and exploration to work out the details.

        You’ll likely need to experiment with the exact items you want to keep on hand, as well as the specific ingredients that you’ll actually use.

        There is no magic number when it comes to creating a capsule pantry, rather it’s about finding the right balance of items that you’ll actually use, that lend enough variety to your cooking, and that you have room to store.

        Remember, this isn’t about perfection!

        Simplifying is about asking what you actually need, and then letting go of the rest.

        Now, let’s get to it!

        How to create a capsule pantry in 4 simple steps

        1. Clean out & Declutter

        The first step in creating a capsule pantry is to declutter.

        To tackle the pantry and fridge, those two problem areas that cause alllllllllllllll the kitchen chaos (you know what I’m talking about)!

        Here’s the step-by-step on decluttering your pantry and fridge.

        2. Items to Include in Your Capsule Pantry

        Now that you’ve cleared the clutter, it’s time to start building your capsule pantry.

        Start by writing a grocery list of staples, those items that you know you use, week after week.

        I’ve created a simplified grocery list for you to use as a jumping off point.

        Tip: keep these ingredients on hand and you’ll be able to make about 95% of the recipes on Real Food Whole Life without needing to run to the grocery store for additional items.

        Download the simplified grocery list!

        Of course, my list will probably be different than yours, depending on your dietary preferences, and other factors.

        Feel free to use the list as a guide, and then adapt to your tastes and preferences.

        3. Grocery Shop with Intention

        Bring your capsule grocery list to the store and make sure you’re referencing it as you fill your grocery cart.

        If it feels overwhelming to gather all the ingredients at once, simply start with one or two items per week, until your capsule feels complete.

        Tip: Stock up on capsule items when they go on sale, particularly shelf stable items that will last for a few months.

        4. Create Meals with Your Capsule Ingredients

        Now that you have a capsule pantry, it’s time to start cooking!

        Plan simple meals using the ingredients on hand, substituting and adapting where necessary.

        Here are 20 capsule recipes using the Simplified Grocery List to get you started.

        Tip: You can make all of these recipes using the items on the Simplified Grocery List, plus a few extra ingredients depending on the recipe.

        20 Capsule Pantry recipes using the Simplified Grocery List

        5-Ingredient Black Bean & Sweet Potato Chili make it

        Crockpot Salsa Chicken Stuffed Potatoes make it

        The Best Golden Glow Red Lentil Soup make it

        Sunshine Lemon Chicken Chowder make it

        Turmeric No-Noodle Chicken Soup make it

        Turmeric Lentil Chili make it

        Slow Cooker Lemon Herb Chicken make it

        Sweet Potato, Apple & Turmeric Soup make it

        Tuscan Pumpkin Soup make it

        Creamy Potato Corn Chowder make it

        20-Minute Southwest Sweet Potato Beef Skillet make it

        5-Ingredient Free Meatballs make it

        20-Minute Tomato Cream Sauce make it

        Meal Prep Golden Glow Chicken Salad make it

        Turmeric Tahini Chicken Salad make it

        5-Ingredient Mediterranean Pasta Salad make it

        Blender Maple Banana Muffins make it

        One-Bowl Pumpkin Chocolate Chip Muffins make it

        Pumpkin Spice Pancakes make it

        Sweet Potato Hash Brown Egg Nests make it

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        Like a capsule wardrobe, a capsule pantry helps you simplify, streamline, and create time & space for what you love. Here's how to do it. #realfoodwholelife #realfoodwholelifesimplify #mealplanning #cleaneating  #mealplan #mealplansunday #healthyeating #cleaneating

        Ditch the Complicated Meal Plan (and try this instead)

        simplified meal planningRobyn DownsComment

        Ready to ditched complicated meal planning in favor of a simple, streamlined system and streamlined? Here's how!

        Ready to ditched complicated meal planning in favor of a simple, streamlined system and streamlined? Here's how! #realfoodwholelife #realfoodwholelifesimplify #mealplanning #cleaneating  #mealplan #mealplansunday #healthyeating #cleaneating

        Meal planning.

        It is something that's always on your to-do list but somehow never actually happens?

        Or is it something you dread because it seems time-consuming and boring?

        Trust me, I'm right there with you.

        For years meal planning was on my dreaded chore list, and even though I knew having a plan would change the game, I always avoided it.

        I was overwhelmed and out of balance, and between the demands of work and family, I struggled to find the time to get organized.

        I felt like I needed an extra 6 hours just to meal plan.

        And those were 6 hours I didn’t have.

        Of course, I tried complicated meal plans, but struggled with unwieldy grocery lists and cooking new recipes each night.

        I dreaded grocery shopping, and felt guilty about the amount of unused food I ended up throwing away.

        Sound familiar?

        The good news: there is a better way.

        A much simpler way.

        I’ve finally ditched complicated meal planning in favor of a simple, streamlined system, and I've never looked back.

        Today I'm happy to share 5 simple steps to help you ditch the complicated meal plan and still eat healthy, beautiful food every night of the week.

        Here's how . . .

        but first, grab the free simplified grocery list!

        Simplified Grocery List

        Download your free Real Food Whole Life grocery list!

          no spam, just love headed your way

          1 | CREATE A CAPSULE PANTRY

          A million ingredients weigh you down and clutter your fridge and pantry.

          Plus, extra ingredients often end up unused, resulting in wasted food and waisted money.

          Instead of buying random ingredients that don't work together, create a pantry of intentionally selected, mix-and-match ingredients.

          Like a capsule wardrobe, a capsule pantry is made of up a limited number of versatile ingredients that you love to eat, and that can be combined into a variety of easy, delicious meals.

          When your pantry, fridge and freezer is filled with essentials, you'll be able to buy only what you need, and know how to use what you have.

          2 | SIMPLIFY  

          We've all fallen into the trap of planning to make a bunch of complicated recipes each week, only to find that we're too exhausted halfway through the week to be able to follow through.

          Instead of trying to plan a different set of complicated recipes each week, try flipping the script to think instead about recipe building blocks.

          Recipe building blocks, or the Essential Six, are the essential components of any recipe: sauces, protein, cooked veggies, raw veggies, grains + bases, and toppings + extras.

          Thinking in terms of building blocks simplifies planning and streamlines cooking, allowing you to take full advantage of your capsule fridge and pantry.

          Once you start thinking of meals in terms of the Essential Six, you'll be able to effortlessly combine them into an infinite number different meals.

          Think bowls, tacos, pasta, salads, and stir-frys, just to name a few.

          Plus, using the Essential Six method allows you to efficiently shop, plan and prep, without wasted time or money.

          3 | DON’T MEAL PLAN, MEAL MAP

          Traditional meal planning is often too rigid and doesn't leave room for flexibility within any given week.

          Instead of setting out to create a complicated meal plan, think instead about creating a loose map to follow, with just enough structure to guide you.

          To create a meal map, simply select a meal type for each day you plan to cook. 

          So, instead of planning for individual recipes, think about mapping a few meal types, such as tacos, pasta, bowls, stir-frys, and salads.  

          Then, once you’ve decided on meal types for the week, check your Capsule Pantry to see what you have on hand.

          From there, make a loose plan for how you'll mix-and-match the Essential Six.

          Choose a sauce to use, then move through the list by selecting a protein, veggies, and so on.

          Create a quick grocery list to round-out what you have on hand, and you're good to go. 

          Want to give try meal mapping in action?

          4 | STREAMLINE

          Put together a streamline process for creating a cohesive Capsule Pantry that works with the Essential Six so that you save time and have fewer decisions to make when it comes to getting dinner on the table.

          What are your favorite ways to simplify meal planning? Share them below, and tag @realfoodwholelife on Instagram so I can see what you're up to!

          pin these tips for later

          Ready to ditched complicated meal planning in favor of a simple, streamlined system and streamlined? Here's how! #realfoodwholelife #realfoodwholelifesimplify #mealplanning #cleaneating  #mealplan #mealplansunday #healthyeating #cleaneating