Meal Prep Hacks
One of the most common reasons for not eating healthy is the myth that it’s always time consuming. Eating healthier does take time — it requires preparation and additional ingredients. However, meal prepping can be very simple if you have a plan in place. Below are five meal prep hacks that make healthy eating a breeze!
1. Plan your week
Review the week ahead. Determine which days you’ll have time to make meals and which you’ll need to be able to heat something up quickly.
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- What will you have for breakfast, lunch and dinner?
- How many meals do you need to prepare ahead of time?
- What ingredients will you need?
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These are all things to take into consideration before you begin grocery shopping or meal prepping. If you’re new to meal prepping, start with planning just one meal. For example, plan your dinners for the upcoming week to reduce your stress around dinnertime.
2. Keep your leftovers
Never throw away leftover food! Whether there is enough for a second meal or just a few bites, keep what’s left. When you are planning your week, think about what you could make for dinner one night that could easily become lunch the next day. If you only have leftover meat or veggies, you can easily add them to any breakfast omelet, soup or salad. Not only will this hack save you time from cooking more food, but it will also save you money and provide versatility to your weekly meals.
3. Cook in bulk
At the beginning of the week, try to make items in bulk. For example, cook large quantities of whole wheat pasta, rice, chicken breasts or vegetables. These ingredients can be used in many ways and easily added to any meal, which will ensure you get all the macronutrients you need.
4. Portion your meals the night before
If you know you are going to have a busy day, portion your breakfast and lunch the night before. Make it easy to grab and go, with little to no preparation. This ensures you will have a sustainable meal and helps you not reach for an unhealthy fast food option.
5. Freeze meals
Finally, you can freeze almost anything! If you have leftovers that don’t fit into your meals for the rest of the week, freeze them for a later time. Make breakfast sandwiches in advance and freeze them, and the only prep you have to do in the morning is to thaw one in the microwave or toaster oven. Freeze any fruits or vegetables that may go bad quickly; add them to smoothies later, or defrost and roast them as if they were fresh. You can even make a full meal for later in the week, freeze it and heat it up the day you plan to eat it.
Planning your meals in advance will lead to great success on your healthy lifestyle journey. Be creative, use the hacks above and see what works best for you. Share your favorite healthy recipe to meal prep here!
About the author
Ms. Alexandra Bollinger is a Health and Wellness Coach on the Slainte Fitness team at USLI. She enjoys staying active by strength training and going for daily walks and runs. Ms. Bollinger also enjoys working one-on-one with community members and customers to ensure they are on the right track to living a healthy lifestyle!