Are you an aspiring meal prepper who just doesn’t know where to begin?
Many millennials are becoming experts in the field of meal prepping, as it helps many working-class citizens save money, time, and resources.
Below are 6 more brilliant tips for aspiring meal preppers. These tips are perfect for your next week of breakfast, lunch, and dinner meals.
When it comes to healthy eating, preparation is the key to success.In fact, one study published in theAmerican Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.
Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. And hey, you’ll save money while you’re at it.
Plus, if you’re intimidated by cooking, there are tons of sneaky tricks that can help make assembling delicious meals a cinch. From easy breakfast options to methods for whipping up meals in bulk, we’ve got expert tips to set yourself up for a fuss-free and healthy week. Whip out your favorite Tupperware and get started.
1. 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, too. Photo and recipe: Rachel / Clean Food Crush
2. 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. Photo and recipe: Rachel / The Chic Site
3. Use Muffin Tins for Smarter Breakfast Frittatas
You could enjoy a fancy 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. Photo and recipe: Kendra Montgomery / Full Fork Ahead
4. 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. Photo and recipe: Lee Hersh / Life by DailyBurn
5. 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. Photo and recipe: Emily Miller / Life by DailyBurn
6. 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. Photo and Recipe: Cassie / Back to Her Roots