Meal Prep Like a Pro
Meal prepping is simply asking the “what’s to eat” question BEFORE it’s actually time to eat! There are many different ways we can meal prep based on our lifestyle and preferences. But all will help us choose balanced food choices, save time and money, avoid food waste, and help us feel our best! Option 1: Portioned Out Meals This is when we prepare an entire recipe and portion it out into individual food storage containers for easy eating. Perfect for breakfast or snacks on the run, taking lunch to work, or having dinner ready to simply heat up after a busy day. Examples: • Breakfast: Overnight Oats, Egg Muffin Cups, Protein Pancakes • Lunch: Chinese Chicken Salad, Mediterranean Pasta Salad, Avocado Chicken Salad • Dinner: White Chicken Chili, Cauliflower Fried Rice, Broccoli & Cheese Chicken Casserole • Snacks: Yogurt Parfaits, Deli Meat & Cheese Snack Box, Trail Mix Option 2: Staple Food Item Prep By preparing a few staple food items ahead of time, you will be able to whip up meals and snacks QUICK during the week. This will allow you to have convenient roasted veggies to add to an omelette or salad, a hard boiled egg to grab as a snack, or cooked proteins ready to toss into pasta, etc! Examples: • Proteins: grilled chicken breast, hard boiled eggs, sauteed lean ground turkey/beef • Carbs: brown rice/quinoa, roasted sweet potatoes, chickpea pasta • Produce: roasted veggies, chopped fruits/veggies for snacking, washed and chopped salad greens • Fats: homemade dressings, guacamole, hummus
Nutrition Expert JAMIE MILLER
Option 3: Purchase Your Prep For those who just don’t enjoy cooking or don’t have the time, you can still meal prep by purchasing convenience items that’ll ensure you are ready to create healthy meals. Examples: • Proteins: rotisserie chicken, lean chicken sausage, canned tuna/salmon/chicken, no nitrate deli meat, frozen cooked shrimp • Carbs: microwavable brown rice/quinoa packets, frozen potatoes, frozen corn/peas/beans, no salt added canned beans/peas/corn • Produce: frozen fruit and veggies, no-prep veggies (grape tomatoes, baby carrots, snap peas), bagged salads, no salt added canned vegetables • Fats: pesto, avocado, nut butter, dressings, guacamole, hummus
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