Grocery Hacks: Faster Meal Prep

This year, you committed to (or recommitted to) eating a diet of fresh, whole foods. There's just one snag: It can take a long time to wash, cut and cook these foods. (We're looking at you brown rice, lentils and Brussels sprouts.)

That's where convenience foods — the other convenience foods — save the day. Think pre-cooked brown rice and lentils or washed and halved (even shredded) Brussels sprouts. “These are convenience products that can reduce your prep time and allow you to eat quick and healthy meals more often,” says Ashley Larsen, RDN, owner of Ashley Larsen Nutrition. Here are six ways to shop so your next healthy meal is ready in a snap:

Keep your freezer stocked with frozen vegetables, like broccoli florets and cauliflower rice, says Larsen. “These products are great to have on hand to guarantee you’ll always have a vegetable available for mealtime.” What’s more, these need no washing or chopping and they reduce food waste if you have trouble eating fresh produce before it goes bad. Steam, saute or roast frozen vegetables or, suggests, Larsen, throw frozen cauli into a smoothie and blend for an extra dose of fiber — and creaminess.

The same goes for frozen fruit: Frozen cherries and grapes make great snacks, while berries can be heated in the microwave to make a sugar-free syrup for whole-grain pancakes or waffles.

While the cost is higher, pre-cut and washed vegetables are one convenience product that saves serious time. Look for pre-chopped broccoli and cauliflower, pre-snapped green beans, shredded Brussels sprouts, cubed butternut squash and zucchini noodles. (Some of these can even be steamed or boiled-in-bag.) Or, consider purchasing veggies that don’t need to be chopped (just a quick rinse will do), such as peapods and baby bell peppers, or just need a quick snap of their ends (asparagus) to get them into a saute pan.

If you find it hard to eat a dinnertime salad every night because of the time it takes to prepare it, salad kits are a great option. Eating salad before your meal has been shown to increase vegetable intake by 23 percent and may also help you feel full before your main course. The kits include the dressing and toppings to make the salad flavorful, and you can adjust the amount to your liking. You can also make it a full meal by adding leftover grilled chicken, steak or shrimp for a quick and easy dinner.

Not everyone has time to cook chicken or fish after work. If you're one of them, it's okay to rely on pre-cooked proteins, but choose wisely. These options can be high in sodium and fat, so look for pre-cooked proteins with minimal added ingredients, like frozen shrimp or no-salt added canned tuna, chicken or beans. Vacuum-packed lentils are also a delicious salad topping. A rotisserie chicken is a good option because it requires little prep and is usually juicier than pre-cooked chicken breast. When shopping, aim for options with less than 20% of the daily value for sodium per serving.

A busy person probably doesn't have time to simmer their own sauce. Fortunately, there are many delicious bottled simmer sauces, marinades and seasoning packets available. These can transform simple dishes into something more interesting and flavorful. However, read the nutrition facts label and ingredients list to choose options with less than 10% of the daily value for saturated fat, sodium and added sugar. Look for products made with whole foods and limited added sugars and salt.

Don't have time to boil brown rice for your stir-fry? No problem! Microwave a pouch of parboiled rice for 90 seconds and it's ready. Make sure the rice you buy only contains rice or grain. If it's seasoned, be mindful of the sodium content. Sodium levels can add up if you use multiple products with added sodium in one meal. Still, this is one step closer to a delicious and healthy meal that will help you reach your goals.