fbpx

REQUEST A CONSULTATION

Ready to contact us for a consultation about your condition and our medical services? The staff of our Global Patient Services is ready to help. Please select the appropriate button to get started.
search

How to Stick to Diet Plan Out of the House

Eating Healthy Out of the House
You’ve decided to commit yourself to a healthy diet plan — that’s great! When you’re at home, you cook all the right meals, plant based – vegan, vegetarian or omnivore, eat all the right snacks, and prevent yourself from getting so hungry that you slip up. So, a meal prep is a must when you’re out of the house.

The situation is familiar to most. When you’re away from home for long periods of time, you lose control over when, what, and for how long you are able to eat. Meetings run late, traffic builds up, and before you know it, you’re pulling over at the nearest gas station to grab a quick snack to tide you over until dinner.

Skipping meals, bringing on unhealthy snacks, and under-preparing for long days out of the house are sure ways to fail at your healthy eating endeavor. Preparation is key if you want to stay on a healthy diet throughout the hustle and bustle of daily life. Continue reading and check our tips on how to meal prep for your working day.

How to Prepare Healthy Food Ahead of Time

Meal prep can be time-consuming at first, but once you get the hang of it, it’ll start to go more smoothly. Also, instead of spreading out the meal prep time throughout the week, you’re doing all of it in a concentrated block of 2-3 hours. Then, you have healthy, filling, and satisfying meals for the whole week to look forward to.

1.Write a menu

Write down every meal for the whole week, and include two snacks per day. For the first few weeks, keep things really simple and stick with familiar recipes. Now is not the time to start experimenting.

2.Reuse and repurpose ingredients

If you’re already baking sweet potato for a meal, incorporate it into a few meals throughout the week. For example, use cubed and baked sweet potato in a salad, as part of a grain bowl, and as a side dish alongside fish or chicken.

3.Make lists

Make a grocery list based on your menu. Then, make a list of all the tasks you need to complete as part of your meal prep (cut and bake sweet potato, grill chicken, slice veggies, etc.). When you write your meal prep list, start with the foods that take the longest to cook, like whole grain rice or roasted vegetables.

4. Consider storage life

Be mindful of how long certain foods keep in the fridge. Some cut vegetables, like onions and peppers, may only last 2-3 days, while others — washed, dried, and cut lettuce — may last for up to a week.

To retain the quality of cooked foods, consider freezing meals and thawing them the day you plan to eat them.

Easy-to-prep meal ideas

The following meal ideas are perfect for meal prepping because they can be assembled quickly or made in large batches to last throughout the week. Consider adding these foods to your weekly menu.

Breakfast:

Oatmeal cookies | Date bars | Egg muffins | Sandwich: whole grain bread with egg/tuna/avocado/nut butter | Chia pudding | Yogurt parfait

Lunch:

Chicken breast with vegetables | Salad with tuna | Tofu stir fry | Fish with whole grain rice | Cauliflower curry with rice

Dinner:

Chili | Soup | Meatballs with rice | Burrito bowl | Grain bowl | Chicken fajitas | Tacos (fish, meat or bean)

As long as you have a few different options of prepared grains, proteins, and vegetables in your refrigerator, there is no reason you shouldn’t be able to pack a satisfying and healthy meal to take with you. If you didn’t manage to pack a lunch for whatever reason, opt for buying sandwiches made with whole-grain bread, or salads. Avoid getting fried foods, such as french fries or schnitzel.

Related
Sheba Shines in Forbes Israel's 2024 Best Doctors List
Forbes Israel's 2024 list includes 186 specialties and subspecialties, featuring 1,386 doctors from medical centers, institutions, and hospitals across the country. Sheba Medical Center leads…
Read More
Tristan with Dr. David Mishali
A Heart Like No Other: Tristan’s Ten Year Triumph with Sheba
It was ten years ago when a tiny heartbeat held a massive secret. Tristan, a lively little boy, was born with congenital heart disease and given only minutes to live. Thanks to Sheba, those few minutes turned into a decade of a vibrant life.
Read More
RWJBarnabas Health and ARC Innovation Collaborate on HealthSpace2030
Last week, ARC Innovation announced a new partnership with RWJBarnabas Health. They will act as an anchoring partner for its innovation hub, HealthSpace2030, a Jersey…
Read More