Plan ahead

Most great meals begin with a plan. Strategically organize what you intend on eating and cooking for the week in advance. If you know you have more time to cook on the weekend, make food that can be used in multiple recipes and reheat well as leftovers.

If you’re just as busy on the weekend carve out slots of time to do small steps. Perhaps, this means making a marinade for your protein a night before or prepping and cutting all your vegetables in advance.  

If you’re about to do your grocery shopping go in with a game plan–and a list! Having a list of ingredients, you need for your weeks’ worth of meals will help you be quick, efficient and get everything in one go. Preparation is key!

Create a pantry

With a well-stocked pantry, you’ll always have the necessary staples on hand for a nutritious meal.  

Here’s a list of pantry must-haves, so in a pinch you’re always prepared:

Dry goods:

  • Quinoa
  • Soy sauce
  • Broth (Chicken, vegetable, etc.)
  • Canned diced tomatoes
  • Canned chickpeas
  • Canned black beans
  • Canned white beans
  • Apple cider vinegar
  • Balsamic vinegar
  • Olive oil
  • Coconut oil
  • Maple syrup
  • Raw honey
  • Dijon mustard
  • Bag brown rice
  • Vanilla extract
  • Liquid Stevia
  • Natural peanut butter
  • Raw cashews
  • Cacao nibs
  • Pecans
  • Pitted dates
  • Shredded unsweetened coconut
  • Chia seeds
  • Hemp seeds
  • Pumpkin seeds


  • Sea salt
  • Black pepper
  • Garlic powder
  • Chilli powder
  • Paprika
  • Sesame seeds
  • Cumin


  • Hummus
  • Butter
  • Greek yoghurt
  • Almond milk
  • Corn tortillas

Double up

Do you have a go-to recipe you and your family loves? If you want to get more bang for your buck, try doubling or tripling the recipe, so you have more nutritious meals on hand. The leftovers make for a great lunch or dinner the next day.

You can also portion and freeze your leftovers. This is the perfect healthy meal solution for down the road when you’re rushed or in a pinch!

Use your slow cooker

No matter the season, the slow cooker is magical! Toss everything in in the morning, and voilà, you have an easy and healthy meal ready by the time you get home from work.

Try these delicious GoodLife Kitchen slow cooker recipes:

GoodLife Kitchen’s Quick and Easy Dinners

Lastly, find recipes that suit you and your needs. If during the week you know you need to get dinner on the table fast, search for easy to make recipes that aren’t timely.

The great news, you can still cook a well-rounded, nutritious meal in a short time frame.

Check out these recipes from the GoodLife Kitchen’s Quick and Easy Dinner series: