So last week I mentioned how I have been meal prepping every Sunday and I asked if anyone was interested, and I got a few of you who wanted to know what I do.
I am no professional, but this has helped me SO much and it's working for me.
So I follow a lot of fitness/health instagrams and I kept seeing people talking about meal prep. I was totally intimidated for a few reasons.
1. It would overtake my whole day
2. It would be expensive
3.I would get bored because I'd be making a larger batch of things to eat all week.
So far none of that has happened.
Yes it does take time, but not an entire Sunday (the day I do it). I think my max time from start to finish was 2 ish hours. I have done it quicker than that by far. The time it takes me to prep for the week it totally worth being on track and really it even out because I am not trying to pack my lunch every night. I just throw my containers/baggies in my lunch bag,
It isn't too expensive, because I haven't really bought anything i wouldn't normally buy. I have added a few new things/ideas to my list, but nothing crazy.
I don't fix one thing for the entire week. I usually make two types of meals & then alternate. This way I don't get bored. Plus I add toppings to make it a little different.
The first thing I do it meal plan.
I plan out every meal/snack for the whole week. Weekends are usually left open because I'm not always sure what I will doing, BUT i pretty much have toast/eggs every weekend morning and I try to stay on track through the weekend, sometimes I slip. *still a work in progress*
I find meal ideas on pinterest. D & i are trying out new recipes because lately I felt like I was making the same thing all the time.
After I meal plan, I make my grocery list and ONLY GET the stuff for my meals/snack for throughout the week. No extras. This helps me from not grazing because if I have the bad stuff, I will eat it.
I usually grocery shop on Saturday or Sunday before I prep.
How I plan- I only prep for breakfasts/lunches. Dinners I wouldn't say I really prep for unless it's just defrosting meat. The meals I make for dinner are usually pretty quick/don't take tons of time so I don't feel like I need to prep. Plus it's just me & D eating, not an entire family. I could cut some time by cutting veggies ahead of time. But I enjoy doing that (I am weirdo) so I don't prep for dinners.--I still plan them obviously.
For lunches, I think about 2 things. What protein/veggie am I going to have and what can I make for 2-3 servings. I pretty much eat just chicken and turkey for my proteins throughout the week for lunch. Sometimes I throw tuna in there.
I also always prep my sides- so if I am having carrots 3 days that week, I get them in the baggies. Same with crackers. That way I can just grab them. Other veggies that needed to be cooked, get cooked.
Keep it simple, friends.
Many times I take chicken tenders/breasts- grill them on the george foreman or just in a skillet. I put different seasonings on them to switch up the taste for the week.
Then I add veggies. I do broccoli a lot (because I love it) but many times I will roast asparagus and chop up some bell peppers and throw it in a skillet. I also get the Uncle Ben's 90 second rice (which lasts me 2 meals) and heat that up.
Add a fruit/string cheese and you are good to go.
To mix it up with flavors, marinade your chicken. I have used light Italian dressing/made my own--Olive Oil, Garlic, Lemon Juice & pinch of Salt/Pepepr is a good one. Put the chicken in it in the morning, stick it in the fridge, and then cook it up when you prep later.
I just cook it all ahead of time, put it in containers so it's ready for me and I am not scrambling before bed or in the morning (HELLLO SLEEP, duh.)
Here are some pics from food preps I have done.
Made chicken meatballs, skinny version of course.
**two of those meatball containers were D's**
Things I cook/pack
chicken breasts/tenders with various seasonings/marinades
carrots w/ 'ranch dip' (plain greek yoghurt & ranch seasoning packet)
green beans (sauteed in pan/boiled)
peppers/onions (sauteed in skillet)
ground turkey/chicken--i make skinny sloppy joe/meatballs
steamer veggies (from freezer section)--HUGE TIME SAVER if you don't have time to cook up fresh.
any kind of fruit-apple/orange/strawberries/clementines/plums/peaches
crackers(I get brown rice crackers from the organic market) with laughing cow
Brown Rice (Uncle Ben's 90 second packets)
Those are just some ideas. I know chicken breasts can get BORRRRING. But adding different flavors to that chicken can change it up but keep it healthy. Look on Pinterest for ideas. I make stir frys with low sodium soy sauce while adding in tons of veggies
Hope this helps. I am still tying new things and figuring it out, but I feel like I have been very successful so if you need any help/questions/ideas for meals let me know! I'd love to help!