Tips On How To Meal Prep

 

frog-927768_640The key to having a healthy diet and actually sticking to it, is planning ahead. You need to have a plan of what foods you will eat, what workouts you will do, etc. By prepping your meals ahead of time, you get rid of all temptation to snack on food while cooking your actual meal, or just choosing the most convenient snack bar at hand. This way you have your meals ready at hand, all measured out and hunger will not dictate what goes into your body. Sometimes meal prepping can seem like an extremely daunting task. How are you supposed to cook all your food for 7 days, in one afternoon? It’s easy actually! Follow these two simple steps and you will become a meal prepping pro!

The blog on how to meal prep by Skinny Minnie Moves shows a step-by-step example including pictures on easy ways to meal prep. If you are a visual learner, this is definitely for you!

Getting Started

  • Invest in GOOD tupperware.
  • Purchase a food scale. Portion is everything. We recommend the electronic scales because they are easy to zero out and you can just put the tupperware on top of it and measure.
  • Make an assembly line. Try to cook everything at once by using stove top and the oven to make your life easier and decrease prep time.
  • Eat with your eyes. I like to make veggie medleys with bright colors and variety so you are not stuck with the same boring lunches.
  • Make foods that will keep. Chicken breast and turkey meat are good for meal preps. If you cook seafood, make sure you eat it the first day or two or it will go bad!
  • Keep it simple. You don’t need to make lavish meals for meal preps. That’s what I leave dinner for. Just pop in your proteins with spices, veggies, and grains and it’ll leave you satisfying with much less prep time
  • Pick one day a week as your “plan and prep” day. Grocery shop on this day as well!

What to eat

The items listed on here are not the end all be all. Choose the healthy items you would like to use if they are not listed below! Plan your meals for the week out using the following guideline: Protein + Starch + Vegetable (and be making sure to get your healthy fats in!)

Protein options
  • Chicken Breasts Boneless, Skinless
  • Chicken thighs are okay for specific recipes
  • Ground Beef – 85% lean or higher
  • Ground Turkey – 93% lean or higher
  • Fish – Salmon, Tilapia, Shrimp*
  • Eggs (hard boil a bunch for the week!)
  • Vegetarian or Vegan? Try plant based proteins: beans (black beans, garbanzo beans, kidney beans, etc.) edamame, tofu, tempeh
Starch options

Opt for whole grain, complex carbohydrates as your fuel! (There are other options as well, this is a ‘basic’ list)

  • Quinoa— you can add whatever flavors/spices of dish to quinoa to boost flavor
  • Sweet potato
  • Brown rice
  • Pasta
  • Potato
  • Rice Varieties: Jasmine*, Basmati*, Wild Grain*, Etc.
  • Buckwheat
  • Amaranth
Vegetable options

Leafy greens are your best bet here! I have put a * next to my favorites!

  • Spinach
  • Green Beans
  • Mushrooms
  • Asparagus
  • Broccoli
  • Cucumber
  • Red, Yellow, Orange Peppers
  • Zucchini
  • Kale
  • Bok Choy
  • Spaghetti Squash
  • Carrots
  • Tomatoes
  • Sugar Snap Peas

PREPARE

 

  1. Check to make sure you have all the ingredients for all recipes before hand!
  2. Add necessary items to the shopping list
  3. Grocery shop for the week
  4. Peel, chop, cut all raw veggies for the week to put in lunch or to have as a snack (Healthy choices are easier to make when they’re ready to be eaten!)
  5. Repeat the process for any fruit that requires cutting to be eaten
  6. Prep your protein/meals (see below)
  7. Make specific meals to eat as alternating left overs
  8. Make items to store in the freezer and eat at a later time
  9. Make your meat “basic” to be used in a variety of ways through out the week

Now, you can take prepping as far as you want to. You can:

Cook enough protein, veggies, starches to eat for the week (keeping these items basic will make them more versatile to use during the week) OR Cook two meals to generate enough meals to alternate for the week (five-seven days of dinners)

MEAT

Preparing
  • Make ground beef/ ground turkey meatballs and freeze for a later date
  • Make homemade burgers for now and to freeze for a later date
  • Crockpot freezer meals, Google this! So many ideas out there to make in your crockpot and portion out for the week
Cooking
  • Cook as much of your protein that you would like to have for the week
  • Grill chicken in bulk with a variety of seasonings to switch up the flavor during the week
  • Bake chicken in bulk, check out a great recipe here
  • Use your crockpot!  Makes enough of a dish to have for the week!
  • Cook chicken in chicken broth in the crockpot and use as shredded chicken to add to recipes for the week (think chicken salad, chicken tacos, to put on top of salad)
  • Sauté ground beef/ground turkey with a little bit of garlic powder (eat as is through out the week or create dishes with it such as tacos, beef and peppers, etc.)
  • Hard boil enough eggs for the week as a lunch option or go to protein based snack

Happy Food Prepping!

 

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41 Responses to Tips On How To Meal Prep

  1. Brandy says:

    What is the menu list for this prep? I can’t make out what’s in the breakfast container with the banana and eggs.

    Thanks
    B

    Like

  2. Janet Fazio says:

    I agree, planning is absolutely key to success. Several of the items on the veggies list should be purchased in their organic form if at all possible to reduce pesticide exposure.

    Like

  3. Sasha says:

    When you prep meals should you put half in fridge half in freezer or what is the best solution so that food is not being wasted by going bad

    Like

    • It depends on how far in advance you prep and what kind of food you are prepping. We suggest if you are just starting out, to only prep about 2-3 days in advanced until you get the hang of it. This ensures food will not go bad, etc. you can cook chicken and bugger meals and put them in the freezer after pre portioning them to make things a bit easier as well!

      Like

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  5. Rio says:

    I have been looking for good Tupperware! Where did you buy the ones that have 2 small compartments and one big one? I have been looking everywhere for something like this!

    Like

  6. Pam says:

    Did you use frozen chicken or de-frosted chicken in your crocpot?

    Like

  7. cierra says:

    when it says pasta is it plain or can I make like pasta salad with black olives, cucumbers, green onions, tomato’s, and then I add Italian dressing is this alright for the lunch and do I put grapes in the other compartment

    Like

  8. When cutting Bananas is there a way to keep them from browning so quickly or does it depend on the tupperware used?

    Like

    • Something I always use is lemon juice. especially on apples and bananas. You can sprinkle the juice over sliced bananas, or dip the slices into the juice. If you wish, you can also immerse the slices in the juice and leave them there for a few minutes, allowing them to soak up the protective layer. However, do note that the citrus juice can change the flavor of the bananas. If you’re concerned about this, use the juice sparingly or place it in a spray bottle and spritz over.

      If you’re cutting them up for a snack, try to just cut up the banana that day to prevent it from going bad. If you are using the banana for a shake in the future, peel the banana then slice it, then freeze the slices. That way all you have to do is throw them into a blender and go!

      Hope this helped 🙂

      Like

  9. Reblogged this on healthchicksinthemaking and commented:
    LOVE IT!!

    Like

  10. Tiffani says:

    When you weigh your food, how much do you weigh for each portion?

    Like

  11. krista haugland says:

    Do you have portion sizes for the starches?

    Like

  12. Rachel says:

    Ive found that by buying rotisserie chickens from Costco or any grocer, cuts your time from having to cook it yourself.

    Like

  13. Lay says:

    What other option can you put in the breakfast container with the banana and eggs?

    Like

  14. Courtney says:

    Why are some of the containers on half full? Some of them just have broccoli in them? Do you have something else prepared to with that?

    Like

  15. Jennifer says:

    what was is in your containers in the pic provided? Is that peanut butter and what’s the breakfast prep?

    Like

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  17. smpecua says:

    I love this idea. I would love it even more if a detailed list for each meal was put together. I’ve never done this before so I wouldn’t mind examples to get me started. 😀

    Like

  18. Phil says:

    How safe is It to cook, freeze then reheat fish? Fresh is probably better but more expensive, but if using frozen…defrost; cook; re freeze; reheat!
    Cheers,

    Like

  19. Amanda says:

    I’m not sure if this is your original material, but it is plagarized here: http://www.eatsandexercisebyamber.com/home/meal-prep-for-beginners

    Like

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  21. OOHEMJAE says:

    besides grilling the chicken what else or how else can i cook it the is still healthy and tasty??

    Like

  22. Freddy says:

    I am just starting out to meal prepping. So I wanted to know what is the day like for.eating. I mean like breakfast, snack, lunch, snack, dinner, snack or so for

    Like

  23. MICHELLE says:

    I would like to learn more about planning healthy eating plans for a whole week….their so much

    Like

  24. Alanis says:

    How do you defrost it all when you want to eat it

    Like

  25. Amber says:

    What are the container sizes?

    Like

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  27. Jane says:

    You must have to freeze these therefore how do you stop the food from becoming soggy/wet?

    Like

  28. Cassie says:

    Hi I am new to meal prepping and have been doing some research. Everything j read it says you prep all on one day and than freeze the rest for a later date. Now if I was just meal prepping for lunches do I still have to freeze the beef chicken turkey etc for the week or can j just store them in my fridge and it will still be good?

    Like

  29. Ruby says:

    This is the ONLY complete “how to meal prep” guide I’ve found!
    I’ve gotten a lot better at doing it, but this helps aND would’ve helped SO much when I started.

    Thanks!

    Like

  30. Pingback: Meal prepping made easy | FIT FOR LIFE

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