In a world of oversized portions and fast food on every corner, preparing more meals at home can be one of the simplest ways to eat healthier and feel better.

Developing healthy eating habits is a long-term process. Focus on nourishing your body with nutrient-dense foods and making sustainable choices that align with your lifestyle. 

Benefits to Eating More Meals at Home

Portion Perfect 

Many restaurants and fast-food joints offer portions that are much larger than necessary, and it is easy to overeat. When we eat out often, we tend to get used to eating larger portions. 

Eating from home, you can better control the amount you eat, which can promote healthy weight and weight management. 

After all, we eat with our eyes! Try using a smaller plate or meal prep container to help with better portion control and prevent overeating. 

Affordability 

Eating restaurant meals has become extremely expensive. Even fast-food value meals can add up when purchased regularly. If you plan your meals and snacks in advance, it is much easier to avoid impulsive and unhealthy food choices. Many people think healthy eating is expensive and, while it can be, the money saved from fewer meals out can purchase affordable, healthy meal components and snacks. Try incorporating more frozen vegetables and lean proteins, which are often more affordable than fresh. Look for produce that is in season to help save money as well. 

Fresher Ingredients

When you prepare your own meals, you have more control over the ingredients. By cooking for yourself, you can ensure that you and your family eat fresher ingredients. Many fast-food establishments and even other restaurants use highly processed foods with poor ingredients to quickly prepare food. At home, you can control how much processed foods you consume. 

Time Savings

When you cook from home, you can cook in larger portions to have leftovers for a few more meals. This saves time and money for later in the week, which is especially helpful on busy days. In the same amount of time it takes to order and wait for food at a restaurant, you could easily prepare a quick meal at home. 

Feel Better

Eating healthier, less processed food often makes you feel better. Highly processed foods or fast-food meals often can lower your immune system and energy levels. 

Try It!

Set a goal to eat one or two more meals from home each week. Preparing home-cooked meals does not have to be over complicated; there are many healthier convenience foods that can make a quick meal in less than 20 minutes. 

Here are some recipes to get you started:

Chicken Stir-Fry

Rotisserie chicken (deskinned and deboned)
1-2 bags of frozen stir fry vegetables 
1 bag of one-minute microwave rice 
½ cup of Teriyaki sauce 

Combine ingredients in a pan until vegetables are fully cooked. Time saving tip, pre-cook ingredients in the microwave and combine. 
Serves 4-6. 

Burrito Bowl

1 lb. lean ground turkey or beef (90% or leaner)
1 can of salsa of choice
1 can of black beans
Bag of frozen bell peppers and onions
1 package of instant brown rice (option to use a bag of frozen cauliflower rice for more veggies!)

Brown the meat with peppers and onions; stir in salsa, black beans and cooked instant rice (or frozen cauliflower) and cook until everything is combined and hot. Optional: top with cheese.

Egg Roll in a Bowl

1 lb. lean ground turkey or beef (90% or leaner)
7 cups coleslaw mix (about 2-3 packages)
1 frozen package of cauliflower rice
2 eggs
1 cup brown rice (precooked)
2 tbsp. low sodium soy sauce
1 tbsp. ground ginger
1 tsp. garlic powder
Optional: green onions; 1 tbsp. red pepper flakes

Cook ground meat in pan until done. Stir in coleslaw mix, cauliflower rice, garlic, ginger, soy sauce, and precooked brown rice and stir. Option to add 2 eggs, scrambled until done, for additional protein.

Chicken Chopped Salad

• Salad kit of choice
• Rotisserie chicken (deskinned and deboned)

Combine ingredients. Serves 4.