Updated: May 15
Chances are you've heard that planning your meals is a good idea when you're trying to lose weight, or improve your diet. This is 100% true. It helps keep you from making impulsive decisions, or taking the easy way out with a frozen pizza when you're tired after a long day of work. However, it can be difficult to know where to start if you're new to it. There are a hundred different ways to meal prep, but I'm going to stick to one very easy and customisable plan intended for your weekday lunches. In addition, stock up on healthy snacks and fruits to eat between meal times.
What You'll Need
Protein of Choice (around 125g/serving)
Vegetables of Choice (around 75g/serving)
Grain/Carbohydrate of Choice (Around 80g/serving)
What You'll Do
Tofu, Lentils, ...Prepare your protein of choice by baking, grilling, sautéing, or stewing. I love using a cajun seasoning with chicken, a lemon pepper with salmon, or an asian style marinade with tofu. Try to limit the amount of oil used.
Veggie prep couldn't be easier. Slice and chop all vegetables before tossing with olive oil, salt and pepper. Separate the veggies onto two pans, one with the veggies that take longer like carrots and squash, and one with the veggies that take less time like peppers and sprouts. Bake at 350 until soft and start to brown.
You can prepare your grain/carbohydrate of choice according the instructions on the package. Remember, potatoes count as a carbohydrate, not a veggie. Roasted/mashed potatoes work great for meal prep. Try to choose whole grains/complex carbohydrates like brown rice and sweet potatoes.
Tips & Warnings
Once prepped, divide between tupperware containers. Leafy greens, celery, and cucumbers are always a great addition for some freshness - just don't put any unhealthy dressing on them. I do not recommend keeping prepped food unfrozen for longer than four days. If you prep further in advance put those sets in the freezer until the day before you need them.