Meal Prep Methodology
This month, we're touching on the hot topic of meal prepping. Every single one of you is BUSY. Whether it's because of work or travel or kids or dogs or crippling anxiety due to the state of the world, how the heck are we supposed to also focus on getting 125 grams of protein in a day?! Insert: meal prepping.
In my opinion, meal prepping should always be affordable, simple, and delicious. We're not talking Michelin star meals here. We're talking meals that keep you on track to hit your goals and prevent you from settling on more expensive, less healthy options.
Sheet Pan Meals
I would argue that this is the easiest, most efficient way to meal prep. You put your food on a single sheet pan, cook it all together, and boom. You got yourself food for days. My go-to sheet pan meal is 3-4 chicken breasts, 2 heads of broccoli (separated into florets) and 2 sweet potatoes (sliced into chunks). However, there are so many combinations that will fit your particular goals and flavor profile. The only real downside to this method is that you'll be eating the same thing multiple days in a row. If you aren't into that, this method likely isn't for you.
2. The Mix and Match
This has been my favorite way of meal prepping for a while now. Much like the sheet pan method, I still focus on a singular protein, but I'll give myself multiple options for my veggies and carbs. For example, I'll cook up some broccoli and asparagus for my veggies and potatoes and rice for my carbs. That way when I go to have my lunch, I have options. It helps if you have multiple tools working at once. My oven and my Instant Pot are always in use when I'm using this method.
3. Purposeful Leftovers
We tend to cook at least one meal a day. We might as well make more than enough so that we have lunch for the next day, right? This method especially works well for parents who struggle to find time even on the weekends to take an hour to meal prep for the week ahead. Instead, double or triple the serving size for a typical dinner, and package the rest up!
Obviously, there’s a bit of planning that goes into my meals each week. I try to stock up on non-perishable items once a month so that I don’t have to think about them week to week. Here’s what I typically always have in my pantry:
Rice: White, brown, wild, etc
Beans: Black, pinto, navy, etc
Nuts and seeds: Almonds and pistachios are my favorite. Same with chia and flax.
Oatmeal: Instant is best unless you’re a steel cut kind of person
Low sodium seasonings: Dan-O's, FlavorGod, and Mr. Dash are my favorites
Low calorie sauces and dressings: Hot sauces, yogurt based dressings, and vinegars are great
Once my pantry is stocked with these things, I don’t have to think about them so much
Protein: Chicken breast, ground turkey, eggs, yogurt, cottage cheese
Vegetable: Broccoli, asparagus, and spinach
Fruit: Bananas, blueberries, and avocados are my favorites.
Carb: Potatoes (any variety, all are great)
And that’s it! Again, simple and affordable. I’m not breaking the bank with any of these items, and the vast majority are minimally processed whole foods! If you don't have meal prep containers, I highly recommend the one's here. I've had these containers going on 3 years, and they haven't failed me yet
