It isn’t easy to prepare home-cooked, healthy meals all week long. But your chances of success are much higher if you’re not starting from scratch every night. Realizing this, dedicate a small chunk of your weekend to getting a jump on healthy cooking for the week.
Tackle one or two easy, time-consuming cooking tasks while you binge-watch your favorite TV shows. Or simply roast a chicken while you work in your garden or read a novel. Your Thursday self will thank you.
Guarantee healthy weekday meals with some Sunday slicing and simmering.
- Chop vegetables: Dice the onions, peppers and celery you’ll need this week. This simple task saves a lot of time during the dinner rush.
- Cook grains or lentils: Brown rice and dried lentils take 30 to 45 minutes to cook. Let them simmer while you watch a movie on Sunday.
- Make a sauce: A flavor-packed sauce in your fridge is like money in the bank. Withdraw it on a busy night for a quick, flavorful meal. Salad dressing, too! You’re likely to eat more salad with ready-made ranch.
- Roast one vegetable: Try butternut squash, carrots, parsnips, cauliflower or beets. Add roasted vegetables to salads and grain bowls all week.
- Cook one protein: If you cook salmon on Sunday, you’re halfway to salmon cakes or salmon Nicoise salad. A Sunday roast is never a bad idea, either. Add leftovers to tacos and salads.
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
Relevant reading
Cook Smart, Eat Well
Healthy, flavorful meals are well within reach for anyone. This book is full of recipes that are easy to put together quickly with basic cooking techniques. Delicious kid friendly recipes, healthy desserts, snacks and side dishes. Being successful in the kitchen doesn’t mean you need to be a gourmet chef. Learn standard food preparation methods and cooking techniques for preparing a wide variety of tasty and healthy meals.
