Meal Prep Recipes For The Week
Meal prepping doesn’t have to be boring! Use this means of planning ahead as a chance to schedule some flavor into your week. I’ve included four different meals all made from one recipe that will take your meal-prepping game to the next level (“How to Meal Prep 2.0, ” so to speak). Follow along with me to learn how to meal prep and how to make meal prepping exciting!
Let’s start with the basics. What exactly is meal prepping? It’s the practice of preparing entire meals ahead of schedule so that they’re packed and ready to consume at the chef’s beck and call. It’s particularly popular among professionals, parents, and high school- or college-aged students who are doing it to save time. It’s also a great way to prepare healthy meals all at once so that you can resist the urge to hit up your favorite drive-thru on your lunch break.
Meal prepping is also a helpful way to establish the habit of choosing more nutritious and healthy meal choices for the long haul, as it eliminates the need to make a quick, unplanned, and convenient decision when you’re hungry or exhausted. (That choice is not often a healthy one.)
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One major grievance with meal prepping is that it can get boring, and that makes it difficult for people to stick with it. But that doesn’t have to be the case! Use this as an opportunity to try new foods with a wide range of colors, textures, tastes, and nutritional benefits.
You may think that cooking meals for the week ahead will consume a big chunk of your weekend and downtime. While that can be the case, there are enough ways to meal prep so that you aren’t spending your Sunday standing over a hot stove.
There are many different ways to meal prep depending on your personal health goals, schedule, and dietary preferences. The most common include:
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These different meal-prepping methods can be mixed and matched depending on your preference and schedule. Start by choosing the most appealing method, then experiment with the others to determine which you like best.
All the same? Start by choosing your whole grain. This ingredient serves as the foundation for your meals, and it will be the same in all four dishes. I love wild rice blends because I get several different types of rice all in one convenient package.
I recommend using whole grains because they will keep you fuller longer and are a necessity for take-to-work lunch bowls if you have long days at the office.
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Next, choose two or three different types of protein to add variety and texture. For this post, I chose egg, chicken, and shrimp because they all cook super fast and keep the amount of time spent cooking to a minimum. I’ve also made bowls with my Instant Pot Pot Roast and home-cooked pinto beans. It’s all about personal preference and a matter of organization.
If you need to be quick, choose lean proteins like eggs, fish, seafood, chicken breast, turkey breast, or tofu. If you have more time, try beef, chickpeas, beans, lentils, or pork.
Next up in this meal prepping saga is the veggies. This is another prime opportunity to get creative. Choose as many vegetables as you can fit in your containers! The more the better. Use all the colors of the rainbow, especially many green ones. For this example, I chose seven vegetables in total — onion, zucchini , bell pepper, asparagus , cherry tomatoes, peas , carrots, and broccoli .
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THIS is how to prepare different bowls all in one go. THIS is how to meal prep 2.0. And these are just a couple of ideas! The sky is your limit.
This depends hugely on where you are eating your lunch and how you commute (if at all) to the place you’ll have your meal. I work from home and eat at home, so I like to use exclusively glass containers with airtight snap locking lids. They are a very safe material, great for reheating, and last forever.
My husband, however, commutes by bike to work, so he packs his lunch in stainless steel containers that are totally leak-proof, an ultra-safe material, pretty much indestructible, and less heavy than glass.
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You can also use plastic Tupperware, but make sure that it’s BPA free and dishwasher safe. The last thing you want after meal prepping is a week’s worth of dirty dishes that need to be hand-washed!
And it helps to have a well-insulated lunchbox that can hold an ice pack, especially when your prepped meals feature meat. Go ahead and freeze the ice packs ahead of time and pack the day’s prepped meal inside the lunchbox so all you have to do the morning of is grab it and go!
You might have noticed that most meal prep recipes are only made for 4 days. There is an important reason for this. It’s not like Friday is a cheat day. (As badly as we might wish!) It’s because most ingredients last only 3-4 days in the refrigerator — especially all the proteins, be it an animal protein or plant-based. I’ve eaten both on the 5th day without a problem, but it’s honestly unnecessarily risky.
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Veggies are a little easier once they’ve been cooked. Some raw veggies have a harder time keeping fresh, like baby spinach or lettuce for example. It all depends on how fresh they were when you bought them. I’ve had heads of lettuce in the fridge for over a week in perfect conditions. Others, however, started being sad after only two days.
Find out when your supermarket gets its produce, and go shopping that day to ensure you have the freshest meal prepping ingredients. Or go to the market and small butcher in the first place to get the freshest foods. Fresh ingredients are key to successful meal prepping!
Meal prepping is the secret to a healthy lifestyle. There is only one problem, you got to eat the same dish 4-5 days in a row. You need meal prep ideas? Here are 4 different meals all made in one go. How to Meal Prep 2.0 so to speak. Meal prep recipes don’t HAVE to be boring and monotonous.
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Calories: 453 kcal | Carbohydrates: 52 g | Protein: 34 g | Fat: 13 g | Saturated Fat: 2 g | Trans Fat: 1 g | Cholesterol: 156 mg | Sodium: 991 mg | Potassium: 1096 mg | Fiber: 7 g | Sugar: 7 g | Vitamin A: 4053 IU | Vitamin C: 103 mg | Calcium: 100 mg | Iron: 4 mg
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