Do you stand in front of the fridge, hoping for a healthy lunch to magically appear? I know, I’ve been there. Packing a nutritious lunch can be tough, especially when life gets busy, but spending time on meal prep this weekend can make all the difference.
Read on for meal prep recipes and tips.
Meal Prepping Is a Secret for Healthy Eating
It might feel like the last time you have time for or want to do, but meal prepping is key for consistency. This is a simple strategy that can help build healthier eating habits.
It also saves time and money in the long run, but for me, it’s about reducing decision-fatigue. I never seem to make my best choices when I’m hungry and tired.
Essential Kitchen Tools and Meal Prep Containers
Meal prepping is a game-changer and it starts with the right kitchen tools.
Sheet Trays, Racks, and Parchment Paper
To make meal prepping easy, use large sheet trays and cooling racks to cook in bulk. Line trays with parchment paper to make cleanup easy (I learned this tip the hard way).
Meat Thermometers
Having a good meat thermometer can take the guesswork out of cooking meat safely. I often cook to a temperature a bit under what’s recommended if I’m going to warm my meal up before eating.
Bulk Vegetable Choppers
You know, the kind you see on your Instagram or TikTok with the different slicing and dicing blades. You can chop a whole onion into even pieces in just a few seconds. There is a correct and incorrect way to use them, though.
Kitchen Scissors
Using scissors rather than a knife for some tasks saves a ton of time.
Meal Prep Containers
One key to a great meal prep routine is having decent containers. Look for ones that have leak-proof seals and are safe for microwaves (BPA-free). I like a good bento box-style container, so I feel like I’ve just been to Starbucks to buy a $12.00, cute box.
Weekly Meal Prep, Step-by-Step
Here’s how to make your meal prep routine easier.
Shopping List Essentials
Start with a good meal-prep shopping list and ingredients that can be used across multiple meals.
- Choose proteins (chicken, beef, pork, salmon, beans, tofu)
- Whole grains (quinoa, rice, pasta)
- Fresh produce (your favorite veggies and fruits)
- Healthy fats (avocado, olive oil, nuts, and seeds)
- Spices and herbs to boost flavor
Prep Day Schedule
Choose a day, usually the weekend, for meal prep. Here’s a schedule to help you use your time wisely:
- Wash and chop vegetables.
- Cook proteins like chicken or salmon in bulk on a sheet tray
- Prepare grains.
- Cook vegetables, if desired.
- Make sauces and dressings (or have premade ones on hand)
Putting it All Together
I use the Brian Lagerstrom batch cooking method and can cook 20 awesome meals in one hour. Below is his YouTube video, where he demos, and it helped me figure out easy meal prepping for the first time in my life. I think I was over-complicating the recipes.
Mason Jar Salads
Another strategy I love is using mason jars to create a ready-to-eat salad. The trick is to layer in the right order:
Start with the dressing at the bottom, so things don’t get soggy.
Add ingredients that are harder next to the dressing, like chickpeas (canned and rinsed work great), chicken, or vegetables.
Put greens and softer vegetables near the top like lettuce, cherry tomatoes, and avocados. When you’re ready to eat, tip the jar upside down and shake to make a fresh, delicious salad.
There are lots of sites with mason jar recipes for inspiration.
Protein-Packed Power Bowls
Using your meal prep ingredients, you can also assemble a delicious power bowl.
Start with rice or quinoa on the bottom, and then add vegetables and protein. I love some sort of pickled vegetable to add some zing. You can buy pre-made, or my favorite is to make a batch of pickled red onions (and it only takes 5 minutes).
Keep the dressing separate and add just before you eat. I love how bowls look and how much the flavor profile can be varied. Cilantro + Asian salad dressing creates a whole different flavor than tahini dressing. Here are some recipes for inspiration.
Conclusion
Weekly meal prepping might sound daunting, but it doesn’t have to be. Start small, perhaps on a weekend when you have a bit more time and see how it feels.
One Comment