Issue 001

Using Lean Methodology to Optimize Healthy Eating Habits

by Naomi Rosario

Lean Six Sigma (LSS) isn’t just for businesses; it can improve personal processes like meal prep by identifying bottlenecks ​and areas for improvement. I want to share a few ways you too can extend your way of thinking Lean into living lean, and ​continuously refine your process for personal goals, such as making healthy eating habits more accessible through meal ​prepping, as smooth ​and efficient as possible.

For example, if chopping vegetables takes too long, consider investing in a food processor. If you have a large family or ​wish to cook larger portion sizes, utilize a larger cooking apparatus to cook more volume at a time. Extend your way of ​thinking Lean to living lean and continuously refine your process to make meal prepping as smooth and efficient as ​possible.

Incorporating Lean Six Sigma methods into your meal planning and preparation can enhance efficiency, reduce waste, and ​support your health and fitness goals. In my personal experience, it has lowered my stress and decision fatigue around ​cooking for my family, opening up personal time and supporting my fitness goals. Here’s how you can apply these same ​principles to streamline your weekly (or monthly) meal prep routine.

Time-Saving Techniques

Lean Six Sigma emphasizes eliminating waste and optimizing processes. By dedicating a ​few hours once a week to meal prep, you can save time during busy weekdays. Batch ​cooking large portions of proteins, vegetables, and grains allows you to assemble meals ​quickly. Use tools like slow cookers or instant pots to cook multiple dishes simultaneously, ​further reducing active cooking time.

My Investment: 7.25 qt Dutch Oven (Le Creuset)

Value: Reduced cooking and cleaning time by 50% (3 hours to 1.5 hours), and a bonus of ​heirloom ​cookware.

A Dutch Oven with food

Reducing Food Waste

A key principle of Lean is minimizing waste. Plan your meals for the week and create a ​detailed grocery list to ensure you buy only what you need. This reduces the likelihood of food ​spoiling before you can use it. Additionally, repurpose leftovers creatively to avoid throwing ​away perfectly good food. For example, roasted vegetables and a protein source from dinner ​can be added to a salad for lunch the next day.

My Investment: Reuseable microwave safe food containers (Amazon), Deep freezer (Home ​Depot)

Value: Two weeks of Pre-portioned meals ready to heat and enjoy.

Meals prepped reusable containers

Simplifying Grocery Shopping

Lean Six Sigma encourages standardization. Develop a master grocery list of staple items you frequently use. This ​simplifies shopping and ensures you always have essential ingredients on hand. Buying in bulk for food that can be frozen ​and non-perishable items like grains, nuts, and canned goods can also save money and reduce the frequency of shopping ​trips.

My Investment: Small whiteboard for refrigerator (Amazon), Notepad (physical or mobile) with a list by store (free)

Value: Reduce over-spending and over-buying, Intentional shopping.

Cost Savings by Buying in Bulk

Purchasing in bulk is cost-effective and also aligns with Lean principles by reducing packaging ​waste. Invest in airtight containers to store bulk items and maintain their freshness. Bulk buying is ​particularly useful for items that can be frozen or are non-perishable.

My Investment: Shopping warehouse membership (Costco, Sam’s Club, etc.), buying family-​​sized portions, and freezer safe Tupperware.

Value: Reduction in food spoilage, over-consumption and spending ($900/month to $650; 28% ​savings).

Bulk food in storage

Benefits of Meal Prepping

Using Lean Six Sigma methods to optimize your meal prep can lead to ​significant time savings, reduced food waste, and a more streamlined ​grocery shopping experience. By planning ahead and buying in bulk, you ​can ensure you have healthy, balanced meals ready to go, aligning with ​your health and fitness goals. Meal prepping offers numerous benefits ​including:

• Time Savings: Spend less time cooking and cleaning and more time ​with loved ones.
• Efficiency: Quickly grab pre-portioned meals, reducing decision ​fatigue.
• Health and Fitness Goals: Control portion sizes and ensure balanced ​nutrition, supporting your family’s dietary goals.

Mother and child in a kitchen smiling while sharing ​healthy food.

Where do I start?

5 Whys is a problem-solving technique used in LSS to identify the root cause of a problem. For example, if cooking healthy food ​takes too much time, drill down to find the underlying cause and address it. Consider the following problem statement:

“Cooking healthy food takes too much time and it is costly for my family leading us to opt for quicker, less nutritious alternatives. ​As a result, I experience decreased energy levels compared to when we consumed healthier meals.”

1. Why does cooking healthy food take too much time?

Because buying and preparing fresh ingredients requires significant effort and time.

2. Why does buying and preparing fresh ingredients require significant effort and time?

Because we don’t have a streamlined meal prep process and often cook meals individually rather than in batches.

3. Why don’t we have a streamlined meal prep process and why do we frequently cook meals individually?

Because we haven’t planned our meals in advance, we don’t have the groceries needed, or we haven’t adopted batch cooking ​techniques.

4. Why haven’t we planned our meals in advance or adopted batch cooking techniques?

Because we lack knowledge or experience in meal planning and batch cooking, and we haven’t prioritized learning these ​skills.

5. Why do we lack knowledge or experience in meal planning and batch cooking, and why haven’t we prioritized learning

these skills?

Because we haven’t recognized the long-term benefits of meal planning and batch cooking, such as time savings, cost efficiency,

and improved health.

Root Cause & Conclusion

The root cause is a lack of knowledge and experience in meal planning and batch cooking, coupled with not recognizing the long-​term benefits these practices can offer. By recognizing the benefits of meal planning and batch cooking, you can develop an ​efficient meal prep process, leading to healthier eating habits and improved energy levels.

Consider the areas of your life that could use a ‘Lean’ makeover.

What would you do with your newfound time and cost savings?

Naomi Rosario is a Lean Ambassador and Information Security Analyst with

UC Davis Administrative Innovation and Technology.