MEAL PREP

When we meal prep, we not only save time during the week, but the planning and prepping all but guarantees that we’re going to stay on track.

We all know how we’ve felt when all of a sudden, it’s lunch time, and we don’t have anything ready OR any idea of what we are going to eat.

We take the first thing available… and that may not be helping us on our path to good health!

Prepping can be as little as just knowing what we’re going to make and having the ingredients available or as much as preparing many of the ingredients beforehand.

Prep for Breakfast:

We have many options for breakfast for the week.

I’m showing here 3 prep ahead options.

Egg Bites or Egg Casserole:

Make a batch of egg bites or an egg casserole on Saturday and portion them into individual servings. You can use muffin tins for the egg bites or bake the casserole in a dish and cut it into squares. Store these servings in the fridge or freezer. If freezing, take them out the night before you’re going to use them and put them in the fridge.

In the morning, you can reheat them in your toaster oven for a quick and protein-packed breakfast option.

Overnight Oats:

Prepare jars of overnight oats on Saturday before the reset.

I like to make up all of the dry ingredients and keep them, individually, in jars in the cupboard.

The night before I’m going to use them,  I add the milk to one jar (or more if I’m making these for myself and my husband) and stick it (them) in the fridge overnight.

The next morning, add whatever fruit you like and serve!

You can make multiple jars to last you through the week.

If you change your mind, don’t worry, these will be good the next week and the next!

Smoothies:

Prepare smoothies ahead of time and freeze them (watch out – make sure your glass jar has enough room for expansion AND is freezer safe!!)

The afternoon before you’re going to use them, take it out of the freezer and put it in the fridge. It should be defrosted and ready to go by morning. If you forget and you’re just about to go to bed… place the frozen smoothie in the sink to defrost by morning.

Another way to do this is to portion out your smoothie ingredients into freezer bags.

Include fruits, leafy greens, nut butters, and any other add-ins.

Store these packs in the freezer, and when you’re ready to make a smoothie, simply blend the contents of one pack with your choice of liquid. You can leave these in the freezer until you’re ready to use them or put them in the fridge the night before.

Prep for Lunch Items and Dinner Items:

Beans and Legumes:

If you’re using dried beans, go ahead and cook as much as you need. These can be frozen in airtight baggies until you need them.

You could also store in the fridge but pay attention to the 3-day rule.

Of course, if you’re using canned beans, there’s no prep needed!!

Dressings and Sauces:

These can be made up ahead of time and refrigerated.

They should last a week in the fridge, especially if there is lemon or vinegar in them.

Cashew based dressings and sauces CAN be frozen.

(Dairy based dressings probably won’t reconstitute as well.)

Grains:

You can prepare your grains ahead of time and keep them covered in an airtight glass container in the fridge or even the freezer. If you’re putting in the fridge, I would recommend no more than 3 days ahead. If you’re freezing them, they can stay for a month or so.

Vegetables – If you’re preparing for a salad, you can pre-chop veggies and keep them in an airtight container in the fridge. Again, use the 3-day rule. You can also pre-roast or grill veggies and store them for your meals. 3-days is the max here too.

I wouldn’t suggest freezing the veggies, fresh or cooked, as it will change the texture.

Lean Proteins:

If you’re using any lean proteins, (chicken, fish, tofu) you can roast or grill it ahead of time and gently reheat.

Cook the protein a little less than you would if you were serving them so that they don’t get overcooked when they’re reheated. That is especially true of fish, it overcooks so easily. (Not so true of tofu, I haven’t ever had a piece of overcooked tofu!!)

Pre-cooking is especially good if you’re going to add proteins to salads and you like to have your protein cold. Then you don’t have to worry about overcooking it.

Sauces:

Sauces are great to prepare ahead of time and they can be kept in the freezer for when you’re ready to use them! I usually have Pesto and Romesco in the freezer ready to go.

Prep for Snacks:

Desserts

Cookies or other baked desserts can be made in advance and they can be kept in the freezer. (If you’re making any cakes or quick breads, cut or slice them into portions so you don’t defrost the whole thing. I know if I have a whole pumpkin bread defrosted and ready to eat, I may not stop!

Ice-cream, of course, can be made ahead of time and frozen. Again, portion it out, if you can, in small containers.

Dips and Spreads:

Hummus can be prepared ahead of time. It can be frozen, but it does change the texture, so probably not the best bet.

Romesco makes not only a good sauce, but also a good dip. You can prepare this ahead of time and it CAN be frozen.

Fruits, Nuts and Raw Veggies:

Pre-portion Snacks into individual servings and store them in containers or bags for easy grab-and-go access throughout the week. When you have pre-portioned nuts, crackers, etc., you are LESS likely to overdo. When you have veggies already cut up and ready, you are MORE likely to eat them! I don’t really like to cut up fruit beforehand because it will usually either get dry, get brown, or just not be the same. Fruit is pretty grab and go, BUT, if you do want to cut up apples beforehand to make sure you eat them, make sure you toss them with lemon or lime juice to preserve them.