Updated: Mar 22
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 (between 80-200g/serving)
Grain/Carbohydrate of Choice (Around 50g/serving)
What You'll Do
Tofu, Lentils, Chickpeas, Beans...Prepare your protein of choice by baking, grilling, sautéing, or stewing. I love using a cajun seasoning 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 baking trays, 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 by adding veggie stock (reduced salt) in the water for extra favour if the ingredient you've chosen requires boiling. 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, quinoa 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 three days. If you prep further in advance put those sets in the freezer until the day before you need them.