Healthy Meal Prep Tips

Make the Time

For meal prep to work, you have to actually find time to cook! Sunday works the best for most people for obvious reasons—it’s closest to Monday to keep your food fresh throughout the week, and it’s a weekend so you have time off. Even if you don’t have much time on Sunday (you’ll need 2-3 hours), just getting the shopping out of the way or getting the prep out of the way will still save you time during the week. But if you don’t happen to have time on the weekend, make Monday night your shopping and/or prep night. You can also split up your meal prep into a Sunday night and Wednesday night cooking fest. Fun fact: Shopping on Wednesday is the least busy. 

Plan Out Your Week

You have to do more than plan what you’re going to eat for the week; it’s also important to plan when you’ll eat your healthy meals. Do you need breakfast, lunch, and dinner every day or is there an office meeting with a team lunch on Monday? Are you going on a business trip on Thursday? Are your parents coming to visit? Maybe you planned to meet up with a friend one night. Make sure to factor in exactly how many days you need to be prepping for.

Double Your Recipes

If you want to make full recipes to eat throughout the week, go through your cookbooks and pick recipes that make large batches or choose ones that you can double. Even if a recipe is intended for one person or one night, just doubling or tripling it will allow you to cook it once and eat for a week. Before you head to the store, do the calculations first. Usually the rule of thumb is to double big items like fats, proteins, and produce, but adjust smaller items like spices and seasonings to taste. And when it comes to cooking, it usually won’t be double the time. Check the recipe for doneness at the time called for in the recipe, and if it’s not ready, check again in roughly five minute increments.

Find Ingredient Overlaps

When picking recipes for meal prep, try grouping them by overlapping ingredients. If you need to make rice one night for a chicken curry dish, you can use it later in the week for fried rice. Spinach can be used in a salad or in the filling of lasagna roll ups. Have a hankering for making quinoa? Make a couple of these 15 Delicious Ideas For Leftover Quinoa.

1+1+1

If you’re preparing individual meals for lunch or dinner just keep in mind the rule of threes: one protein, one starchy carb, and one fresh produce. While the portion sizes of each will differ based on your nutritional needs, it’s important to get all three in there along with some fat. The perfect fuel combination of protein, fat, and carbs provides you with long-lasting energy and prevents spikes in blood sugar! Make a Buddha bowl like the one you see above with these tips for How to Make a Buddha Bowl for Weight Loss

Make Your List

Once you know how many meals you’re making and what you’re making, use your recipes to write a detailed shopping list with specific numbers, weights, and measurements. Jessica Fishman Levinson, MS, RDN, CDN explains, “Making a list will help you avoid unhealthy impulse buys, and knowing what you're cooking in advance will prevent you from ordering sodium- and calorie-filled take-out fare or bingeing on whatever's in the pantry when dinnertime rolls around.” Keep in mind to look through your pantry and fridge before heading out the door to see if you already have some things you need.

 


4 comments

  • Highly Recommended!
    Very insightful, i will also say this here. Investment is one of the best ways to achieve financial freedom. For a beginner there are so many challenges you face. It’s hard to know how to get started. Trading on the Cryptocurrency market has really been a life changer for me. I almost gave up on crypto at some point not until saw a recommendation on Elon musk successfully success story and I got a proficient trader/broker Mr Bernie Doran , he gave me all the information required to succeed in trading. I made more profit than I could ever imagine. I’m not here to converse much but to share my testimony; I have made total returns of $10,500.00 from an investment of just $1000.00 within 1 week. Thanks to Mr Bernie I’m really grateful,I have been able to make a great returns trading with his signals and strategies .I urge anyone interested in INVESTMENT to take bold step in investing in the Cryptocurrency Market, you can reach him on WhatsApp : +1(424) 285-0682 or his Gmail : BERNIEDORANSIGNALS@GMAIL.COM bitcoin is taking over the world, tell him I referred you

    Dave allen
  • This is a very joyful day of my life because of the help PRIEST Salami has rendered to me by helping me get my ex-husband back with his magic and love spell. I was married for 6 years and it was so terrible because my husband was really cheating on me and was seeking a divorce but when I came across PRIEST Salami email on the internet on how he helped so many people to get their ex back and help to fix relationships. and make people happy in their relationship. I explained my situation to him and then sought his help but to my greatest surprise, he told me that he will help me with my case and here I am now celebrating because my Husband has changed totally for good. He always wants to be by me and can not do anything without my presence. I am really enjoying my marriage, what a great celebration. I will keep on testifying on the internet because PRIEST Salami is truly a real spell caster. DO YOU NEED HELP THEN CONTACT DOCTOR PRIEST Salami NOW VIA EMAIL: purenaturalhealer@gmail.com. Whatsapp number: +2348143757229 He is the only answer to your problem and makes you feel happy in your relationship…

    Freda
  • Thank you sir for your genuine spells.This is really incredible,and I have never experienced anything like this in my life. Before i met you Sir,i have tried every possible means that i could to get my husband back,but i actually came to realize that nothing was working out for me,and that my husband had developed lot of hatred for me.. I thought there was no hope to reunite with my ex husband.But when i read good reviews about your work sir,i decided to give it a try and i did everything that you instructed me and i Trusted in you and followed your instructions just as you have guaranteed me in 48 hours,and that was exactly when my husband called me.. We are more contented now than ever.Everything looks perfect and so natural!Thank you so much for your authentic and indisputable spells. Thanks Sir for your help.So I promise to tell the world about you great seIf.you need help in your marriage of broken relationship,please contact Dr Adebayo odu right now for urgent help WhatsApp ‪+234 912 431 4426‬ or Email poweroflovespell@gmail.com I want every one who is facing any problem should also give a testimony soon.Just like me today.

    Aliciafernadez
  • のるかろあぼぬゐさの 카심바슬롯 https://Instagrm.me 로얄카지노쿠폰 룰렛사이트 식보게임주소 바카라사이트 카심바주소 바카라배팅법 크레이지슬롯먹튀 포텐슬롯 에그벳슬롯 바카라 카지노사이트추천 맥스카지노주소 해외온라인카지노 바카라잘하는법 제왕카지노 온라인바카라 탑슬롯먹튀 코인카지노 포텐슬롯주소 카지노추천 생활바카라 온라인바카라 온라인룰렛 게임플레이게이밍 에볼루션게이밍 F1카지노 온라인카지노 다이사이게임 우리카지노 https://Instagrm.me 샌즈카지노 실시간바카라 코인카지노 https://Instagrm.me 로얄카지노쿠폰 카지노추천 바카라사이트 카지노사이트 포텐슬롯주소 포텐슬롯 빅카지노 카심바주소 엔젤카지노 카지노하는곳 제왕카지노 카심바슬롯 포텐슬롯사이트 33카지노 라이브바카라 포텐슬롯사이트 붐카지노 모바일바카라 온라인바카라 https://Instagrm.me 온라인카지노 게임플레이게이밍 탑슬롯먹튀 비바카지노주소 온라인카지노 제왕카지노 https://Instagrm.me 카심바슬롯 온라인카지노 모바일바카라 온라인바카라 메리트카지노 해외온라인카지노 온라인바카라바카라주소 온라인카지노 바카라타이 온라인슬롯잭팟 mongoangulam998 슬롯커뮤니티 슬롯머신 맥스카지노주소실시간카지노 탑슬롯먹튀 에그벳슬롯바카라잘하는법 온라인바카라 바카라주소 비바카지노주소 카지노게임사이트 스피드바카라 바카라필승전략 바카라이기는법 온라인카지노슬롯머신 필리핀아바타 식보게임주소 안전카지노사이트 얀카지노 https://Instagrm.me 슬롯머신777 SM카지노먹튀 바카라게임사이트 바카라게임사이트 mongoangulam998 포텐슬롯 비바카지노 슬롯카지노 카심바슬롯 https://Instagrm.me 로얄카지노쿠폰 아바타바카라 포텐슬롯 카지노게임 파라오카지노 포텐슬롯주소 카지노검증사이트 포텐슬롯사이트 카심바슬롯 필리핀아바타카지노 바카라사이트 온라인바카라 클락카지노 온라인바카라 잭파시티먹튀 온라인다이사이 온라인바카라 카심바주소 헤븐카지노 카심바슬롯 mongoangulam998 텍사스카지노 카심바슬롯 https://Instagrm.me 로얄카지노쿠폰 카심바슬롯 온라인슬롯추천 바카라사이트 FM카지노 밀리언클럽카지노 카지노사이트 카지노사이트 솔카지노 에볼루션게임 카지노사이트 온라인슬롯사이트 온라인카지노사이트 온라인카지노 포텐슬롯 온라인다이사이 슬롯머신777 온라인슬롯사이트 포텐슬롯사이트 메가슬롯 MGM카지노 온라인슬롯사이트 호게임 바카라배팅전략 카지노사이트 わゃほびそ 에그벳먹튀 うのふぐすあぞよざご

    카심바슬롯 https://Instagrm.me 로얄카지노쿠폰

Leave a comment