We’ve all been there; every weekend, we promise ourselves to start eating healthy in the new week. Come Wednesday, and our plans are in the trash can, like the apples we bought weeks ago and never touched.
Eating healthy tends to take a backseat when we’re juggling a hectic schedule and lots of responsibilities. One way for many clean eaters to save time and keep them on track is to prep their meals. Batch-cooking meals, snacks, or ingredients ahead of time is a strategy that can be adapted to your unique situation and a fantastic way to mix things up. Plus, knowing you have a meal waiting in the fridge (instead of just ingredients) makes one less likely to hit the drive-thru.
Using meal prep as a clean eating strategy requires some planning, and here’s how to get started.
Make Space for Storage
Think about how you’re going to keep everything fresh and organized. Invest in some good-quality, airtight, microwave- and dishwasher-safe containers in a variety of sizes. Next, check how much storage space you have left in your fridge and freezer. And don’t forget to stock up on the aluminum foil and plastic wrap.
Plan Your Cook-Off
Planning is everything. Thus, pick a day and time that you will dedicate to preparing meals, so it becomes routine. Choose a day where you have a few hours to spend, like a Sunday. If you don’t like the idea of using part of your weekend for grocery shopping and cooking, decide on a day early in the week.
Consider your schedule for the upcoming week too. Are you meeting friends for dinner? How much time do you have in the morning for breakfast? Will there be a lunch meeting at work? This will determine how much meal prepping is needed.
Reap the Ingredients
Now it’s time to pick your ingredients and write up a shopping list for the grocery store. Stick to well-rounded recipes that include vegetables, lean proteins and whole grains. Different textures and colors will keep your meals exciting and satisfying for your body.
When deciding on recipes, also consider:
- How long they take to make.
- What pots and pans you’ll be using.
- If the ingredients in the meals can be mixed and matched.
Don’t overwhelm yourself with complicated recipes when you’re just starting. Start simple and choose meals that are easy to prepare with not too many ingredients.
Foods That Can Be Prepped Ahead of Time
- Raw veggies
- Grab-and-go breakfasts
- Whole grains like brown rice and quinoa
- Hard-boiled eggs
- Soups and sauces
- Salad fixings like pre-washed and chopped lettuce
- Spiralized veggie noodles
- Fresh herbs
- Smoothies
There’s no one correct method of meal prepping, as it can differ on your food preferences, cooking ability, schedules, and personal goals. Find what works for you, and don’t worry about being perfect. A few planned small steps planned will take you very far.
[RECIPE] Savory Butternut Squash Noodles
In most cases, pre-packaged “convenience” foods are a big no-no when trying to maintain a healthy diet. However, this recipe features one time-saving convenience item that won’t have a negative impact on your health! You can now find pre-packaged butternut squash “noodles” in most larger grocery stores and they are absolutely perfect for those nights when you need to get dinner on the table quickly.
Of course, if you have a spiralizer, you can always make your own butternut squash noodles in just a few minutes. Either way, you’re going to love this fast and delicious dish.
Prep time: 5 minutes
Cooking time: 8 minutes
Serves: 4 to 6
Ingredients:
- 2 T. extra virgin olive oil
- 4 c. pre-packaged butternut squash “noodles”
- 3 T. unsalted butter
- 1 1/2 T. fresh sage, chopped
- 2 t. ground cinnamon
- Sea salt and freshly ground black pepper, to taste
Directions:
- Heat olive oil in a large skillet over medium heat. Add butternut squash noodles and cook for 4 to 5 minutes, turning frequently to ensure they cook evenly. When noodles are slightly softened, remove them from pan and set aside. Keep warm.
- Add butter to pan and heat until melted. Stir in chopped sage and cinnamon and cook until fragrant, approximately 2 to 3 minutes, stirring frequently.
- Return butternut squash noodles to pan and toss to coat in sage butter mixture. Remove from heat and season with salt and pepper, to taste.
- Serve immediately with your favorite entrée or as a light main course.
To Your Health,
Patti
