I am a big supporter of meal prep. You don’t have to be a body builder, or even a gym goer, to partake, and it saves so much time in the week when you’re busy and making meals for the next day is the last thing you want to do! I know it seems like a gargantuan task, but it’s importance in achieving your goals (however big or small) really can’t be underestimated. Knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving a healthy, balanced diet.
The key to getting it right is finding a few staples that are quick and easy to prepare yet packed full of healthy fats, protein and carbohydrates. I have a few staple foods (chicken, vegetables, oats and protein powder) that can be used in many, more adventurous ways that don’t allow me to get bored of my midday meals!
Why meal prep?
- Save money; buy going on just one food shop, with a list, per week you are not going to be tempted by things that are on offer that you don’t reallllly want!
- Save time; cook all your meals in one fowl swoop and that’s it, you’re done!
- Keep your meals clean and nutritious so that you stay on track with ease.
- Save mid-week stress; you can just come home and relax!
How do I meal prep?
For this, you simply have to make meals in bulk!
- The simplest way, for lunch, is to double up your meal from the night before.
- Roast a tray of your favourite veg and then separate in to individual tupperware.
- Make a meal and freeze it in portions; curry is a great option for this!
- Roast multiple chicken breasts and refrigerate until you need them!
Meal prep ideas:
- Overnight oats; there are so many options to find online! I like a simple mix of cinnamon, oats, vanilla protein, milk, berries and a sprinkle of granola!
- Pancakes/Waffles; a nice treat in the week! You make these in bulk and refrigerate or freeze and then just get out when you want them! Find my staple pancake recipe here! Instead of the lavish toppings, I serve with yogurt and fruit!
- Breakfast cookies and loaves; again, I make these on a Sunday to have on both Monday and Tuesday! So quick and simple to make! Head to the loaf cake section on my blog!
- Bro food; roasted chicken breast with steamed veg and spinach. Sometimes I add in a hard boiled egg for extra protein.
- Fritattas/egg muffins; mix together any eggs and veg that you fancy, tip in to a muffin tin or baking tray, pour over whisked egg and oven cook until firm to touch!
- Chicken, quinoa and veg.
- For a vegan option; buddha bowls are great. A mix of roasted veg, lentils and hummus.
- Hard boil eggs,
- Make energy balls; I love these! Find my favourite recipes here.
- Carrot and cucumber sticks dipped in nut butter,
- Melon and nuts,
- Chirps are great; they are packed full of protein and keep me full for a long time,
- Paleo bakes; blondies, brownies, cookies etc.
- Mug cakes; a mix of egg whites, protein powder, coconut flour, mashed banana and baking powder. Pop in the microwave for 1 and half minutes and then you’re sorted!
How do I know what to buy/prep?
Make a plan! I get out all my favourite cook books, decide what I want to eat that week, make a list and shop away!
I hope this has been of some help!