Meal Prep Mastery

-

Meal prepping is such a good idea when it comes to eating healthy. It saves time, money, energy, and helps you make healthy food choices that keep you feeling good throughout the day (and throughout the week!)

However… until recently I didn’t really do it all that consistently. Why? I told myself I didn’t have the time or energy to meal prep. That changed this year when I found a couple of recipes and ideas that were SO easy that I had no excuse. I’d like to share those with you today…

1.       Overnight Oats – This is really where it started. I love oats for breakfast with all the fixin’s – hot, cold, I love it all. When I was making it one morning, I realized… I could prepare four days worth at once and add the liquid the night before. Preparing a batch like this saves so much time and effort and it’s SO easy and healthy!

a.       Set out 4 containers

b.       Add oats to all (I do half a cup of quick cooking oats)

c.       Add any other fixings to the overnight oats that you’d like (but leave out the liquid for now!). I like walnuts, flaxseed, chopped dates, and a little maple syrup.

d.       Seal containers and put them in the fridge.

e.       The night before, add milk of your choice to one container and give it a stir. The next morning it will be GOOD TO GO! How easy is that?!

2.       Easy Quinoa & Bean Pasta Salad – This meal is so easy and a fantastic way to get tons of fiber and plant protein in your diet. I think it makes an amazing lunch and I eat it almost every single day. AND IT COULDN’T BE EASIER TO MAKE! It also stores well – I like to divvy them into individual containers after making so I can grab and go for lunch.

a.       3 cans of drain beans (mix different varieties and colors)

b.       1 ½ cup cooked quinoa

c.       2 cups of leafy spinach greens or massaged kale

d.       ¾ to 1 cup vinaigrette dressing, more as needed

e.       2 cups of cooked penne pasta

f.        Mix well. Taste for salt and pepper as needed. Chill in the refrigerator for an hour. Gently toss in greens before serving to avoid wilting. Serve cold. Store in the fridge for up to 4 days.

3.       ???  - This one’s your homework. Try a recipe and find a meal that you will be excited about eating. Some of my favorites are shepherd’s pie, tofu stir fry, or spaghetti and meatballs.

Here are some tips that may help you safely and effectively meal prep:

·         Safety!

o   Refrigerate to 40 deg F as soon as possible or within 2 hours.

o   Reheat to 165 deg F – use a digital thermometer!

o   Eat leftovers within 3-4 days.

·         Invest in some quality food storage containers. I like these because they stack well and a good amount of food fits in them. They are also not terribly expensive. https://www.amazon.com/Ziploc-Twist-Container-Medium-Pack/dp/B010OVMETY/ref=asc_df_B010OVMETY/?tag=hyprod-20&linkCode=df0&hvadid=309760520871&hvpos=&hvnetw=g&hvrand=14382638686269980437&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9059010&hvtargid=pla-569986849840&th=1  

·         If the thought of preparing breakfast, lunch, and dinner for 5 days is overwhelming, start by preparing just one meal that will list 3 days. Like any good habit, it takes time to build consistency. Start small.

·         Clean, cut, and store fruits and vegetables immediately after purchasing. These ingredients can then be easily added to your meals, saving time and reducing waste.

·         When preparing meals, prepare extra portions to make plannedovers. Make use of food storage and don’t forget to use your freezer!

 

-TM


-

https://www.ndsu.edu/agriculture/extension/publications/now-youre-cookin-tasty-healthful-meals-budget-week-4-planned-over-food-0

https://files.nc.gov/dpi/documents/pfl/parents-community/articles/take-control/food/leftovers-planned-overs.pdf

 

Comments

Post a Comment

Popular posts from this blog

Are All Sugars Created Equal?

-
Image
Are All Sugars Created Equal?  I think one of the most confusing nutrition topics for people is sugar. With so many conflicting stories out there, it’s difficult to separate the facts from the fiction. Not to mention, the types of sugars are endless. How do we know what’s best for our bodies? White or brown sugar? Cane or raw? Should we just go with Stevia instead? Is it even okay to consume artificial sweeteners? Should we avoid foods with high amounts of natural sugar in them? Each answer only seems to lead to another question!  Let’s start off with distinguishing the purpose of sugar in the first place. Do our bodies even need it? The short answer is yes! Sugars are carbohydrates (what we commonly call “carbs”), one of the three main macronutrients that our bodies need for fuel to function and survive. One of the major ways to categorize sugar is by separating the “natural” sugars from the “added” sugars. Natural sugars are, well, naturally found in foods. They give us the energy th
Read more

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prevent hypohydration. Now, lets talk about pre-exercise me
Read more