Hi everyone!
It has been a while! I'm sorry I have been M.I.A! Life has been a little crazy and I am juggling a lot! I miss you all and I'm excited to be back in action! I wanted to talk about meal prepping today since I know it's a hot topic and people are always looking for tips and ideas, so here you go! I hope you enjoy!
When it comes to healthy
eating, preparation is the key to success. In fact, one study published in the American
Journal of Preventative Medicine suggests that spending time on preparing
and cooking meals at home is linked to better nutritional habits. If you are
always on the go and need the accessibility of prepackaged foods and restaurant
meals, it might be hard to quite those habits.
However, anything is
possible when you put your mind to it! You just have to be ready and willing to
take the time to plan and prep those meals. It will help make healthy choices
easy! Instead of hitting up your go to restaurant or corner deli for a cold cut
calorie loaded sandwich, you’ll have a nutritious and delicious home cooked
meal that can be heated up faster than you can walk two blocks. Another bonus you will also save money while
you’re at it!
I know for some cooking
can be a bit scary but there are a ton of tricks out there to make it easy.
From breakfast options to methods for whipping up meals in bulk, this will help
you to set up for a healthy week. Grab your favorite Tupperware and let’s get
started!
1. Season meat
three ways using just one pan:
If you’re sticking to lean
meats like chicken, chowing down on the same flavors can get tedious after a
while. I know for myself it became old, really fast. Save your taste buds and
time by preparing two or three variations of chicken at once, using aluminum
foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all!
2. Hard-boil
eggs in the oven — not in a pot.
An excellent source of protein,
vitamins A and B and healthy fat, eggs are a no brainer choice when
eating healthy. The problem is that you can usually only fit up to five eggs in
a pot. To make a delicious dozen at one time, bake your eggs in muffin tins for
just 30 minutes. You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test
run first to ensure your oven doesn’t run too hot or too cold before cooking a
full pan of eggs.
3. Freeze
blended smoothies in muffin tins.
Never have the time to
measure out a million fixings for a morning sip? Save time by buying the
ingredients in bulk, blending your favorite beverage, and then freezing the
mixture in muffin tins.
4. Chop or
spiralize raw vegetables in advance.
My spiraler is one of my
favorite kitchen tools, if you don’t have one, it’s time to get one! If you are
always in a rush, like me, and you are too hangry
to make dinner when you get home try this out. Cut veggies in bulk ahead of
time to avoid wasting precious minutes chopping on busy weeknights. Zucchini
noodles and butternut squash noodles will stay fresh in the fridge for 3-5
days, and chopped vegetables like carrots, onion and pepper will last a week
when refrigerated properly in a sealed plastic bag or tupperware. My boyfriend
and I love zucchini spaghetti night, we actually prefer it to pasta.
5. Roast
different vegetables with same cooking time.
Roasting vegetables is a
great way to bring out their natural sweetness, but waiting 30 to 40 minutes
for each pan to cook can be time-consuming. To prep a large batch of veggies,
try pairing them based on roasting time. Fast-cooking vegetables that can bake
in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting
vegetables include carrots, cauliflower, onions, potatoes and parsnips.
6. Make portions crystal
clear.
Guard against overeating
by portioning your nuts, pretzels, veggies or favorite nibbles into plastic
baggies or portable jars. It’s easy to mindlessly
munch when you’ve got an entire bag sitting in front of you, but
having just enough ready to go for lunch or a snack will keep you from going
overboard.
7. Customize healthy oatmeal jars.
Fiber-rich foods like
oatmeal are ideal for keeping you satiated until lunchtime, but most packets
have lots of added sugar
and unnatural preservatives. If you DIY and use portable glass jars, you’ll
control exactly what and how much you’re eating. From “monkey
mix” to “raspberries and dark chocolate,” these genius flavor combinations will
keep your taste buds happy.
8. Bag up
smoothie ingredients.
Ever put a little of this,
a little of that in your blender and end up with a supersized smoothie?
Save yourself from unnecessary calories by pre-assembling and freezing the
ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray)
and greens ahead of time, your shake will be perfectly portioned, every time.
9. Use muffin
tins for smarter breakfast frittatas.
This is great if you have
kids also, because it is fun and healthy. The only way one of my clients can
get her kid to eat veggies is if they come in the shape of a muffin! These are
perfect! Also, for you adults and parents you get to enjoy a delicious frittata
every morning of the week, and only turn your stove on once. The secret?
Make-ahead egg muffins! Make several of these recipes
in advance (you can store in the fridge for up to five days) so you don’t get
bored throughout the week. Wrap them in a paper towel to microwave them so they
won’t dry out.
10. Always roll
with some protein-rich snacks.
Protein is essential for
muscle recovery after a tough workout and it also keeps hunger at bay — making
it an A+ choice for snacks. Instead of reaching for a packaged protein bar
that could have more than 400 calories
and 28 grams of sugar, try making your own energy balls. Whip up a
batch and store them in the fridge for up to six days.
11. Skewer meats
for quick portions.
Kabobs aren’t
just for street meat. Weighing your chicken (or salmon or beef) and putting it
on wooden skewers can help you control how much you’re eating in one sitting.
(Four ounces of chicken has approximately 36 grams of protein, and six ounces
of salmon has 34 grams of protein.) Cook up a batch and save some skewers for
the rest of the week. If you’re using wooden ones, remember to soak them in water
so they won’t catch fire in your grill or oven.
12. Pre-assemble
jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think
again. Using a glass jar will save your veggies from getting mucky before
lunchtime. Put your dressing at the bottom of the jar, layering sturdier
vegetables like peppers and beets, and then saving the leafy greens for the
top. Put a paper towel square at the top to absorb moisture if you’re storing
the salad for multiple days.
I hope you enjoyed and these tips were helpful! Have a great day and until next time!
Pistols..Out! xo
