And how do you keep your meals from becoming bland and boring? These are all valid concerns, but don't sweat it, with a little bit of creativity and planning, meal prepping can be a total breeze. Think of it as a fun challenge to come up with new meal ideas, make a grocery list, and prep your meals in advance, you'll see how easy it can be.
When it comes to meal prepping, a plan is key. This means taking a few minutes to think about what you want to eat during the week, considering your schedule, workout routine, and any dietary needs or preferences you might have.
Without a plan, it's easy to fall into the trap of making the same meals every week, and that's not going to get you to where you want to be. It can get old real fast and make it harder to stick to your diet. But with a plan, you'll be able to switch things up and make meal prepping more exciting and enjoyable.
An incredible hack we love for meal prepping is dividing it by food groups. For example, getting your proteins ready one day, then carbs the next, veggies on day three, and so on. Tackling it this way is a lot less overwhelming than having 3 or 4 things on the go at a time. Plus, better focus can be given to each individual food group. It is a break from what's traditionally considered meal prep, but it will save you loads of time and possibly even be more sustainable, depending on your personality type.
An alternative approach to meal prepping that we enjoy is simply focusing on one or two meals per day rather than trying to get a week's worth all at once. This gives you more wiggle room for flexibility if your plans change during the week, and again, depending on the person, it may be less likely for you to burn out in the long run. Sustainability is the name of the game.
When it comes to inspiration, don't be afraid to think outside the box. Rather than just looking at recipes, try looking at ingredient-based meal prep ideas. Did you know you can click any ingredient on VivaFreshFood to get a list of every single recipe with that ingredient on the site? How about that for a convenient coincidence? (we actually use this all the time, it's awesome!)
An idea for meal prepping is to whip up a big batch of a grain, like quinoa or brown rice, you can use it as the foundation for different meals. Throw in some cooked chicken or tofu for protein, and mix in some veggies like bell peppers, broccoli, or cauliflower. Once the grain and protein are cooked, you can divide them into separate containers and store them in the fridge for easy access during the week. This way you can have different meals with different flavor profiles without having to cook a whole new dish every time.
How about more big batches? Whipping up a massive pot of soup or chili is super easy to make to store in the fridge or freezer. Prep chicken noodle, minestrone, black bean chili, or as many varieties as possible to have your pick ready to go no matter what mood you are in! Reheat on the stove or the microwave if you are in a rush, and you'll find having a wide assortment of pre-prepped soups and chillis absolutely stellar for those days you don't feel like cooking.
Who said we were done with big batches? Make your meal prep easier by cooking a big batch of protein (chicken, beef or pork, etc.) and then using them as a base for multiple meals. For example, you can make dishes like tacos, salads, wraps, sandwiches, and stir fry with the protein ready and waiting. This will save you a lot of time, and you can enjoy different meals without the need to cook protein multiple times.
Looking for something a little more portable? Make a batch of protein-packed muffins or energy balls! These are great option for breakfast or a snack when you are on the go. Bake up a variety of muffins, such as banana oat or pumpkin, or you make energy balls with delicious ingredients like oats, peanut butter, and flaxseed. These can be stored in the refrigerator or freezer, and they're a great option when you need a quick and easy meal or snack.
You know what's key when it comes to meal prepping and leftovers? Ditch the plastic and go for glass containers. Not only are they environmentally friendly since they can be used again and again, but they're also versatile in the kitchen. You can pop them in the microwave or oven without any issues and they won't leak, saving you from potential messes. Trust me, investing in a solid set of glass containers will not only make your meal prep game stronger but also save you dough in the long run.
We all get the munchies at some point during the day, right? Having healthy snacks on hand will make it way easier to stick to your diet goals throughout the week. Some go-to's for prepping snacks are: cutting up fruits and veggies, keeping a stash of nuts and seeds, and even whipping up some homemade energy bars. Taking the time to prep your snacks will make a big difference in your diet and overall health.
One thing to avoid when it comes to meal prepping is getting stuck in a rut. Who wants to eat the same thing over and over again? Mix it up! Get creative! Don't be afraid to step out of your comfort zone and try new recipes. I mean, who knows, you might just discover your new favorite dish. Switching things up with your meal prep will make the whole process way more fun and enjoyable.
Meal prepping is all about finding a routine that jives with your lifestyle. Don't stress if you're not a pro at it right off the bat, or if things don't go as planned. Flexibility is key and it's all about trial and error, really. Keep at it and you'll eventually find a system that works for you and helps you reach those health and fitness goals.
By breaking down the meal prep process, focusing on prep-ahead meals, using suitable containers, prepping snacks, and being open to experimentation, you'll be on your way to mastering the art of meal prepping.
What are some of your favorite meal prep tips and tricks? Let us know in the comments below, and we can compare notes!
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