Master Meal Prep

Master Meal Prep: Simple Tips for Quick and Healthy Meals

In this fast-paced, over-busy life, finding time to put together healthy meals can be challenging. Searching through Pinterest finding tons of recipes that take too many ingredients, too much time should be saved for the weekend or special occasions.  If you struggle to get good healthy meals on the table it’s time to simplify. If you think because you are working on your health and weight loss you need different food than your family again it’s time to simplify. 

The idea of meal prep or simply just cooking can even seem overwhelming. It’s time to break free from the overwhelm and start building simple, nutritious plates that can be enjoyed by the whole family. It’s time to master meal prep and share a foolproof formula to create well-balanced meals effortlessly. Plus, I provide valuable tips on how to meal prep effectively, ensuring you always have healthy options readily available.

Building a Balanced Plate:

To master meal prep, start by understanding the core elements of a balanced plate. Follow this easy formula to build your meals:

1. Prioritize Protein: Your protein is the star of the plate. Choose your protein source and build the rest of the meal around it.
2. Fill Up with Fiber Filled vegetables:   Non-starchy vegetables should take up a significant portion of your plate (around 50% of the plate).
3. Add Healthy Fats: Incorporate healthy fats into your meal to enhance the flavors and provide essential nutrients. Use fats from your protein source and consider drizzling some olive oil, adding nuts, seeds, or avocado.
4. Then add your starchier carbs. Keep them to a smaller portion(around 10% of your plate). This approach allows you to not cause drastic glucose spikes.

The key to this formula is simplicity. By focusing on whole, real foods, you can create delicious, wholesome meals for the entire family.

Effective Meal Prep Techniques:

Meal prepping can save you time and ensure you always have healthy options at your fingertips. Follow these tips for effective meal prep:

• Batch Cook Protein: Cook extra portions of your chosen protein and store them in airtight containers. I suggest portioning them into individual servings or family portions before storing them.  If you think you might not use them quickly enough you can always put them in the freezer for later use.
• Prepare Larger Meals: For dishes like soups, stews, and casseroles, make larger batches to cover multiple meals. Store them in individual servings for easy access throughout the week.
• Plan Whole Food Ingredients: Cut up vegetables and cook items like sweet potatoes in advance. Having prepped ingredients on hand makes it easier to mix and match with your proteins when putting together your meals.   
• Plan ahead what you want to prep, get the ingredients, and plan a few hours on the weekend to get what you can prepare for the week ahead.   
• Opt for Glass Containers: Invest in airtight glass storage containers instead of plastic. These containers are safer for reheating and keep your meals fresh longer.

To Wrap Things Up:

Meal prep is a game-changer for busy individuals looking to maintain a healthy and balanced diet. By following a simple formula to create well-rounded plates and implementing effective meal prep techniques, you’ll be able to provide nutritious meals for yourself and your family without the stress of daily cooking. Additionally, the convenience of prepped meals will save you time and money, ultimately supporting your health journey.

If you want more detailed meal prep ideas and a guide on how to build your plate, grab the handout linked below. Embrace meal prep, and enjoy the benefits of a healthier and more organized approach to eating!