Time Management Tips

Enter our Quick Prep Method. All you have to do is set aside a couple of hours per week for preparation and we’ll show you how to stock your fridge and pantry with quick, ready-to-assemble meals for your family. Our Quick Prep system will enable you to have healthy, nutritious meals every day!

Step 1: Find two days in your week where you can spend a few hours cooking and preparing food; such as Sundays and Wednesday evenings.

Step 2: Cook two to four protein sources that you will use in Quick Prep recipes over the next three or four days. Amounts prepared will depend on family size. Store the protein sources in airtight containers and place in fridge for quick meals during the week.

For example, poach a package of skinless, frozen chicken breasts and they will stay good for up to four days in the fridge.

Step 3: Chop or slice fresh, cleaned vegetables and place them in airtight containers.

Step 4: Prepare salsas, spreads and healthy dressings for the up-coming week using fresh herbs.

Your fridge is now stocked with ready-to-use vegetables, low-fat proteins and condiments. Complete your fridge prep by having an assortment of fruit, low-fat dairy products, eggs, healthy oils and commercial condiments on hand. Your freezer should also contain bags of frozen fruit and vegetables, good quality protein sources and ice for smoothies.

Purchasing food storage containers in a variety of sizes is a must!

Your pantry should only be stocked with items that are low-glycemic, such as dried or canned legumes, slow cook oats, canned fish, salsas, tomato sauce and condiments. The pantry items should focus on staples, spices and condiments for the fridge that will need replenishing less frequently.

Once your fridge and pantry is stocked with healthy, ready-to-eat food, preparing healthy low-glycemic meals will be quick and easy.

More information about Quick Prep, along with a full shopping list to refer to every week can be found in our healthy living guide, Low-Glycemic Meals in Minutes. Order your copy here.