Meal prepping is the hot new trend in healthy eating. Simply put, you prep meals in advance so that during busy weeks you have delicious balanced meals available. Social media is filled with people posting pictures of a week’s worth of meals divided into individual containers. While this may work for some people (and I give credit to those who can do this), it is unreasonable to expect everyone to have time to prep a full week of meals. Instead, I will discuss in this post other methods to meal prepping to get meals on the table faster.
What are some of the benefits of meal prepping:
- It will save you time
- Save you money
- Can reduce stress about decisions on what to eat
- Will contribute to an overall more nutritionally balanced diet
Between work, family, running errands, appointments, (the list goes on and on) getting healthy recipes on the table is stressful after an exhausting day. In addition, you don’t want to be unprepared and end up grabbing an unhealthy option for a meal.
Here are some tips (ideas) to keep you organized and have healthy meals pre-planned
- Plan ahead of time- Sit down for a few minutes and make a menu. Making a menu sets expectations and guarantees you will have some nutritious meals during the week. I typically will come up with dinners for at least 3-4 days. Spontaneous things happen and we can’t always be prepared for what the week brings. For instance, you may grab a bite after work with employees or be out late and grab takeout. Having at least a few meal ideas planned out will ensure you have nutritious meals for the week.
- Make a grocery list- If you plan a menu ahead of time, you can easily create a shopping list with all the ingredients you need. Making a grocery list will not only save you time in the store but can save you money since you are only buying what you need.
- Buy pre-chopped food items – most people don’t enjoy cooking because of the time it takes to peel and chop all the ingredients. Many stores offer pre-washed and pre-cut foods in the produce aisle. Fruits and vegetables come in a variety of ready-to cook portions, from sliced, chopped, diced, or spiralized. For instance, you can get items like cauliflower rice, zucchini noodles, diced onion, peeled garlic, pre-washed spinach, and more. All of which make it easier to throw a meal together quickly.
- Rely on convenience food items for shortcuts- you don’t have to make every meal from scratch. You can have delicious healthy meals prepped in minutes with convenience food items. For instance, use rotisserie chicken, frozen grains, jarred sauce or bottled pesto. Look for convenience food items that have a good nutrition profile so you feel confident feeding these items to your family.
- Stock your pantry and freezer with staples- A well-stocked pantry and freezer makes it easy to throw together a meal without having to go to the grocery store. You want to stock versatile basic ingredients that can be worked into a wide range of meals. For instance: beans, frozen vegetables/fruit, pasta or other grains, condiments, stock (chicken, vegetable or beef broth), diced tomatoes, and more. Pantry staples keep for a long time so they are great to always have on hand and to stock up on in bulk.
- Cook double or triple batches- If you are going to cook a meal , double or triple the batch to have leftovers or freeze for future meals. After all, if you are going to turn on the stove or oven and dirty pots and pans you might as well make extra. Foods that freeze well include soups, chilis, meatballs, muffins, casseroles, breads, and more. Additionally, if I am browning one package of ground meat for a meal I will double it and freeze for another meal. Same with burger or meatball recipes, I usually double and freeze half for an easy meal to defrost during the weekdays
- Focus on food groups- Focus on batch cooking a lean protein, grain, or veggies to use in different ways throughout the week. Keeping the foods bland you can easily pair it with just about any flavor or cuisine.
- Repurpose leftovers – Don’t let leftovers go to waste in the fridge. Use leftover chicken to top salads, make a stir fry, tacos, or sandwiches. Add leftover roasted veggies to salads, make a frittata or omelet, or make a veggie packed pasta. Turn leftover quinoa into a stir fry or enjoy it warm for breakfast (similar to oatmeal). Get creative with making new meals from leftovers.
There is no one right way to meal prep, choose what works best for you. And you don’t need to spend your entire Sunday in the kitchen to get it done. Whenever you have free time or the oven is already on, think about making other things that will save you time on a future meal. Following any of these tips will make it easier to eat well during the week
Also, check out my roasted zucchini recipe below which is a great vegetable to meal prep for the week. I will add this to salads, sandwiches, pizzas, eggs, stir-fries, and much more. I try to roast a big pan of veggies for the week. This guarantees I will be getting my servings of vegetables, even on busier days.
Roasted Zucchini
Ingredients
- 3 medium zucchini
- 2 tsp Light Olive oil
- 2 tsp combination of choice of seasonings: Garlic powder Dried basil, black pepper, oregano, cayenne, cilantro, cumin, onion powder
Instructions
- Preheat oven to 400°F. Line a baking pan with aluminum foil and lightly grease.
- Cut zucchini into 1-inch rounds. Cut each round into 4 pieces, and place the zucchini in a medium bowl.
- Drizzle with olive oil, add the seasonings and toss to coat. Spread the zucchini out in a single layer on the prepared baking pan
- Roast 15-20 minutes, stirring occasionally, until zucchini is tender and golden.
Nutrition Facts
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