In a fast-paced digital world we live in today, it’s almost impossible to have time to cook. Hence the rise in microwavable and ready-to-eat meals in convenience stores and groceries everywhere. We see fast food chains in almost every corner and at the ground floor of office buildings. But do we really need to sacrifice convenience over our health? There are other ways.
Meal prepping is preparing dishes or meals in advance. It can save a lot of time especially for busy people with hectic schedule, without sacrificing eating healthy.
Here’s a simple meal prep guide for beginners:
- Select a day of the week to plan.
- Pick the combination or variety of meals you want.
- Write a grocery shopping list.
- Set your prep and cooking time.
- Choose the correct storage container.
- Safely cook, store and reheat your food.
For a complete and balanced meal that has all the nutrients you need in a day, go for a combination of proteins, high-starch foods and low-starch foods.
Examples of these are:
Proteins – chicken, fish, beef, chickpeas, eggs, tofu
High-starch foods – potatoes, pasta, corn, brown rice, pumpkin, beans
Low-starch foods – asparagus, broccoli, cucumber, cabbage, spinach, eggplant
My favorite combination is salmon or marinated chicken breast with roasted sweet potatoes and stir-fried vegetables. I alternate them or do more than 1 combination in a week, so I don’t get tired of eating the same food every day. You can also toss them together as a salad and add your favorite dressing like a mixture of lemon juice-honey-olive oil or vinaigrette.
For the chicken marinade:
1 lb boneless skinless chicken breasts
2 tbsp freshly squeezed lemon or lime juice
1-2 minced garlic cloves
3 tbsp extra virgin olive oil
2 tsp cumin powder (optional)
1 tbsp dried Italian herbs or 1/4 cup fresh chopped cilantro
1/2 tsp chili powder (optional)
salt and pepper to taste
Instructions:
- In a glass container or Ziploc plastic bag, mix the chicken with the rest of the marinade ingredients. Refrigerate for 30 minutes to 2 hours (or overnight).
- On a non-stick skillet, pan sear the chicken on olive oil for about 4-6 minutes each side or until thoroughly cooked and the edges turn brown.
Having pre-prepared meals can also reduce portion size and help you reach your weight loss goals. This way, you’re less likely to reach for fast food or takeouts with huge portion sizes, especially when you’re exhausted and overwhelmed with work. Meal prepping can lead to more nutritious meal choices for long term.
Let me know if you have tried the recommendations above and how did it go. If you want a more in-depth take on the best and healthiest food options specific to your needs, go for my health coaching program. You can book a free discovery call with me HERE. Happy cooking! ❤️