Seven ways to save time and calories (without even trying)

Do simplify breakfast

Skipping your morning meal may save time in the short term, but research shows it can sabotage your health. Eating brekkie helps keep your weight down and reduces your risk of heart disease and diabetes. “Plus, a protein-packed breakfast quiets appetite hormones all day long,” says B.C.-based dietitian Michelle Shepherd.

Easy shortcut: Prep a week’s worth of make-ahead oatmeal or bake a big batch of frittatas in muffin tins. Freeze in single servings, then grab and reheat as needed.

Read more: Get this steel-cut oatmeal recipe >

Do slow cook for success

Stay a step ahead of the Friday-night takeout trap by planning easy one-pot dinners in advance. On Sunday, prep a freezable slow cooker recipe, like our Moroccan Vegetable Stew, and toss the ingredients in an extra-large resealable bag, then pop it in the freezer. Simply thaw it on Thursday night, throw it in the slow cooker Friday morning, and you’ll have a healthy meal ready and waiting for you when you walk through the door. Bon appétit!

Do bento box your lunch

Fast food is linked to weight gain and depression, and a recent study in the Canadian Journal of Public Health reveals these instant meals can also contain 68 percent of our recommended daily sodium intake. Ditch the takeout and make your own fast (healthy) lunch by tossing four muffin-cup liners into a plastic container. Fill one with cut veggies, one with fruit, one with a smart carb, like brown rice or whole-grain crackers, and one with a protein (leftover cooked meat or low-fat cheese). “A lot of people really hate sandwiches, and having a variety of stuff to pick and choose from really helps you stay full,” says Shepherd.

Do preserve your herbs

Here’s one of our fave ways to ensure you always have fresh, antioxidant-rich herbs on hand. Next time you get groceries, stock up on the herbs you use most often. When you get home, clean and chop them. Then freeze pinches of each with water or heart-healthy olive oil in ice cube trays. Use cubes to add instant flavour to soups, sauces or stir-fries.

Do follow the “eat me first” rule

A new Canadian study shows 10 percent of the fresh produce we buy goes bad every week. Reduce waste (and time between grocery trips) by adding an “eat me first” bowl to your fridge, where you can put fruits and vegetables on the verge of spoiling. Keep the bowl at eye level — you’re three times more likely to use it if it’s the first thing you see, say Cornell researchers.

Do skip the rinse

Do you rinse raw chicken before you cook it? Turns out this time-wasting step doesn’t make the meat any safer and actually splashes pathogens from the chicken around your kitchen sink and over your hands, increasing your risk of salmonella exposure.

Do create healthy DIY snack packs

Those prepackaged pouches at the market may be great for portion control, but the food inside tends to be high in sugar, fat and refined carbs. Make your own healthy versions by filling mini sandwich bags with 100 to 200 calories of fruit, veggies or nuts. “It’s important to keep snacks under 200 calories each, and to eat only one or two a day,” says Shepherd.

Make it a habit: Pair sliced apple with 1 oz. skim milk cheese, 12 pistachios with 1/2 cup raspberries, 1 cup plain popcorn with 1/2 cup grapes, or 12 almonds with three squares of dark chocolate.

Read more: 100 snacks under 100 calories >