3 Time-Saving Tips for Meal Prep for Spoonies
Updated: Jul 20
As we balance life with work, school, children, family, friends, and the unpaid full-time job of managing autoimmune conditions, time becomes incredibly valuable.
Occasionally, I find a couple of hours to nap while Baby Isa sleeps or to prepare meals for the week. Ordering pizza might seem like a solution, but the extra cost for a gluten-free option and the risk of cross-contamination make me hesitate.
I began taking Actemra last month, a biologic medication for treating adults with moderately to severely active Rheumatoid Arthritis, but it didn't have the same impressive effect as Cimzia or Humira once did in alleviating inflammation and related symptoms (such as morning stiffness, pain, fatigue, and swollen fingers).
Cimzia stopped being effective for me after having my baby, breastfeeding worsened the inflammation, and the pain became intolerable. Thus, I decided to feed my baby formula and start another biologic to manage as a new mom.
As I adjust to the new therapy, I am making more conscious choices to plan the meals for the week, which comes in handy when the pain, fatigue, brain fog and all the unpleasantness of autoimmune conditions strikes.
1. K.I.S.S: Keep Ingredients Simple, Simple
When we start with meal planning, it can be overwhelming to follow steps, prepare a grocery list, plan the meals for the week, so is easy to throw in the towel. While variety is important to fight inflammation, first start planning recipes with less ingredients, five to 10. For people living with pain and fatigue, it is not only important to keep ingredients simple, but also use cooking methods that don’t put a strain on the joints or muscles (I can’t even consider using that pressure cooker my mom brought me from Colombia when my fingers are as swollen as turkey sausages).
2. Batch cooking at least one day a week
Try cooking double or triple to enjoy for the first days of the week, and then freeze the rest. You can try to keep boiled plain quinoa and then use it in several recipes during the week. Planning the meals in advance is also a great way to save money at the grocery store, add more veggies or fruits into your menu. You may store salads, soups, or home-made parfaits in Mason Jars for the weekly meals-to-go.
3. Cook easy recipes
As we navigate the whole-foods and anti-inflammatory “diet world”, there are just certain recipes that are either too complicated or too expensive. Although I enjoy cooking and tweaking recipes, I don’t want to be in the kitchen for too long when I come home from a busy day at work. I want to spend time with my hubby and my baby. I stock on frozen fruits, frozen vegetables, canned legumes, and keep them as a back-up for those weeks that did not get a chance to visit the grocery store.
Let’s start with this simple and flexible protein choice:
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