Everyone knows once Monday rolls around there is no time to cook nice meals for every day of the week. So why not do all of the preparation on Sunday and set yourself up with tasty meals for the entire week? Meal prepping can be an amazing way to save time and energy for a person with a busy lifestyle. Here are some ideas on how to start.
Breakfast
Freezer Smoothie Packs
Fill Ziploc bags or Mason jars with smoothie ingredients, trying to include both fruit and a vegetable. Ideas could include bananas, strawberries, or blueberries with a handful of spinach. Using frozen fruit instead of ice will help to create a creamier, more decadent smoothie. Freeze the bags or jars until you are ready to make a smoothie, and place the contents in your blender along with a liquid of your choice. Choosing low fat milk and yogurt are great options for adding a healthy source of protein to your morning meal!
After preheating your oven to 375°F, lightly coat a 12-cup muffin tin with nonstick cooking spray. Place eggs in a large bowl and whisk, then evenly pour egg mixture into muffin cups. Add any additional ingredients such as spinach, peppers, mushrooms, ham, or cheese, and bake for around 15-18 minutes. Store extra egg cups in the refrigerator and enjoy all week!
Lunch and Dinner
Every balanced meal should include a source of protein, carbohydrate, and fat. Choose one item from each category and make enough to last a week. For example, cook seven small chicken breasts in olive oil, seven servings of brown rice, and seven servings of asparagus. Line up Tupperware containers and fill each one to your desired amount so that it can be stored and ready to eat later that week! Here are some suggestions of foods to include when meal prepping:
Protein:
- ​Chicken
- Fish
- Seafood
- Pork chop
- Lean beef
- Eggs
- Beans
Carbohydrates:
- Brown rice
- Vegetables
- Fruit
- Sweet potato
Healthy Fat:
- Cook with olive oil
- Oil-based dressing
- Avocado
- Choosing fish as a protein source (natural healthy fats)