A better way to meal prep

A better way to meal prep

We have all seen those photos on instagram of perfectly prepped colorful lunches in glass containers for all 7 days. While the sentiment is good, for me it tends to be anxiety provoking. First of all, I do not want to eat the same lunch 7 days a week. Secondly, who has time for that? I am always hearing from clients that the idea of meal prep is extremely daunting, so instead, I have come up with a solution that I call “Meal Prep Lite”.  

WHAT IS MEAL PREP LITE?

With meal prep lite, instead of prepping a curry that takes you 3 hours on Sunday and you are sick of eating by Tuesday, we focus on prepping components of meals, so that you can be prepared to quickly throw together a flavorful, nutritious lunch without needing to eat the same thing every day. Here is how it works:

  1. PICK YOUR PROTEINS

    Protein is necessary to a filling meal, however, is normally the component that can take the longest. By prepping/buying some protein staples ahead of time, meals will come together in a pinch. Here are some examples:

    • Hard boiled eggs

    • Cook ground turkey

    • Bake tofu or tempeh

    • Roast salmon filets or buy smoked salmon

    • Sliced deli turkey/chicken

    • Boil chicken and shred it

    • Grill shrimp

    • Buy canned tuna/salmon

    • Have hempseed on hand

    • Pre-cook some chickpea or lentil pasta

  2. CHOOSE YOUR CARBS

    Carbs are our bodies' preferred fuel source, meaning they provide us with great energy. When I say “carbs” here I am talking starchier carbs or grains. Starchy carbs are not necessary at every meal, but can be helpful with fullness/satiety. Some people find including carbs at lunch gives them energy, while others find a carbier lunch makes them sluggish. Experiment and see what works best for YOU. Here are some ways to prep these ahead of time:

    • Batch make quinoa, farro, rice

    • Roast sweet potato or regular potato

    • Roast butternut or acorn squash

    • Keep bread in the freezer to be toasted (I love ezikiel or whole wheat sourdough)

    • Buy canned beans (drain and rinse when you first use them and keep them in the fridge for a few days)

    • Roast chickpeas

    • Pre-cook some chickpea or lentil pasta *yes, this is a protein and a carb

  3. MAKE VEGGIES THE SHINING STAR

    Non-starchy veggies give you the biggest nutrition bang for your buck. They are filled with vitamins and minerals, packed with fiber & provide a ton of bulk to your plate! However, roasting or chopping veggies can take a while, so having them pre-cooked or chopped is a huge time savor.

    • Buy pre-washed bagged salad greens (arugula, kale, romaine, butter lettuce, etc.)

    • Chop some veggies for salads (cucumbers, celery, carrots, etc.)

    • Chop some veggies for snacking (celery, carrots, peppers, cucumber, etc.)

    • Roast veggies ahead of time and store in glass containers in the fridge to heat up when you need (broccoli, zucchini, green beans)

  4. HAVE SOME FLAVOR STAPLES

    Keep some flavor extras on hand that can transform the flavor profile of any meal. Here are a few of my go tos:

    • Jarred marinara sauce

    • Pesto

    • Herbs (cilantro, basil, parsley, dill, chives, etc.)

    • Tahini

    • Lemons/limes

    • Good seasoning mixes: taco, Italian, pumpkin spice, chili powder, curry, etc.

    • Favorite salad dressings (I love TJ’s green goddess and spicy cashew)

Once you have done the prep work, meals can come together in less than 10 minutes. 

LET’S LOOK AT AN EXAMPLE WEEK:

  • Protein: cooked ground turkey, baked tofu

  • Carb: canned black beans (drained & rinsed), roasted sweet potato

  • Veggies: bagged salad greens, roasted broccoli, roasted cauliflower

  • Flavor extras: taco seasoning, cilantro, tahini, lemon, marinara sauce, parmesan

NOW LET’S TAKE THOSE COMPONENTS AND MAKE 3 DIFFERENT LUNCHES:

  • Lunch 1: Buddha bowl (tofu, greens, broccoli, cauliflower, sweet potato, cilantro, tahini, lemon)
    Lunch 2: Turkey taco salad (ground turkey w/ taco seasoning, salad greens, black beans, cilantro)
    Lunch 3: Turkey bolognese (turkey+marinara) served over a bed of greens with roasted broccoli + parmesan

Wah lah! 3 completely different meals that can be thrown together in a matter of minutes. Trust me, with this method, you will erase the meal prep fatigue and make the healthy choice the easy choice! To put this into practice, go to the grocery store with a plan. Choose which proteins, carbs, veggies and flavor extras you will be buying for the week. Spend ~1 hour on Sunday getting it all together. Enjoy different meals ALL week without the stress of time or the boredom of eating the same thing over and over. 

Want more personalized tips/tricks? Book your free 15 minute consult to see how I can help you reach your goals. Xx.