2016 goal #3: Plan ahead

With everyone back at work and school, it’s less easy to stick to those resolutions about healthy eating – so we’ve compiled a few tips from our title The Low Carb Solution for Diabetics to make your busy weeknights a little easier:

Tip 1: Double up on basics that can be used in more than one meal

If you’re making a basic bolognaise, for example, double up on quantities: simply top it with mashed potato or – for the carb-conscious eaters out there – some mashed pumpkin and you’ll have a delicious cottage pie on the table in no time. And if you’re doing a Sunday roast, choose a larger piece of meat so there’s plenty left over for the week’s school sandwiches, or for an evening meal of wraps and a salad.

Tip 2: Pre-prepare over weekends for the week ahead

Over weekends, there’s no need to rush around the kitchen and no pressure to get something on the table fast. Use this kind of quality time to your advantage by roasting a couple of chickens so that you have cold roast chicken ready for wraps, pies and sandwiches, baking your own low-carb rolls and bread (or treats like cupcakes) and making sure seed mixes and breakfast items are prepped and ready for use on busy mornings.

Tip 3: Freeze things

Soup freezes really well so it’s worth making a big batch, then portioning it into containers that will last for ages in the freezer – just remember to mark them clearly! And in summer, remember that when you have a braai, you should also braai an extra big batch of burger patties, which will last for two weeks: one batch in the fridge and one in the freezer.

Tip 4: Read labels

By all means use ready-meals and pre-prepared sauces – they can be so useful – just be vigilant about checking labels and try to avoid those with lots of hidden sugars and starches.

Tip 5: Invest in the right equipment

One of the best ways to stay organised is to have the right equipment on hand, from practical storage containers (in a variety of sizes) to a mixer and grinder, which are essential if you want to make your own low-carb flours for baking. If you love low-carb veggie ‘noodles’ then a spiralizer might be a great help. Decide what you really need and invest in that – it’s a waste to simply buy every gadget that appears on the market.

For delicious low-carb recipes, meal plans and lots more good advice, get a copy of Vickie de Beer’s award-winning book, The Low Carb Solution for Diabetics.

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