Easy meal planning: Living a busy, fast-paced life can make it hard to find the motivation to cook a healthy meal at home. However, learning some shortcuts in the kitchen can keep your healthy eating goals on track and help you avoid grazing on unhealthy snacks.

Menu planning is one of the best ways to cook healthy meals. Sure, meal planning takes time on the front end. But if done right, it saves you valuable time in the kitchen. You can also begin by coming up with fun ways to may your list and goals for each week.

It could be things like Fishy Friday or Meaty Monday. Left over Thursdays or Soupy Sunday, whatever helps you plan and make it fun is a good way to go. Do all your planning and prepping on the weekend, either Saturday or Sunday. Make that day also the one that is your cheat day with a take-out dinner or even a dine-in.

Use the plate method to evaluate your meal by asking:

• Do I have three food groups represented?
• Do I have the right portions?

Start with the vegetables since they should be the largest portion. If there aren’t any, add carrots or sliced tomatoes to your meal.

Step-by-step meal planning

• Step 1: Set aside time twice a week for food prep.

Chop and cook ahead for the next three to four days. Pack in meal-sized portions for the fridge.

• Step 2: Try batch cooking.

• Cook a big batch of rice. Use some for a side dish one day, and in a stir fry the day after.
• Prepare extra pasta. Set aside some for a cold salad the next day.
• Make a large pot of soup and freeze it in smaller portions.
• Grill chicken. Use some as for one meal. Shred and save the rest for sandwiches.

• Step 3: Overlap ingredients.

Think of different meals with similar ingredients. For example, a meal of rice, chicken and sauteed vegetables can also become a chicken, rice and veggie soup.

• Step 4: Recycle your menus.

Once you have made menus for a few weeks you can adjust them accordingly, to your preferences and likes.

Try these healthy meal ideas when you’re in a hurry:

• Fried egg sandwich: Serve on a bread along with some fruit  or grilled tomatoes.
• Light lunches: Dal, vegetables and rotis, some fruit, or a sandwich and a glass of milk.
• Main dish: Pasta salad. Cold pasta with leftover shredded grilled meats, vegetables and light mayo.
• Microwaved oatmeal: Pair with egg or some vegetable.
• Stir fry: Saute steak, chicken or tofu with frozen vegetables and brown rice.

Remember, the key is to balance your meal by including at least three of the five food groups: fruits, vegetables, grains, protein foods and dairy.

Healthy meal planning doesn’t need to be difficult or time-consuming. Make a quick check to see what’s in your pantry, refrigerator and freezer. Then, based on those ingredients, create a plan and a weekly grocery shopping list to match.