“Before anything else, preparation is the key to success.”
– Alexander Graham Bell
Instagram will be the first to show you meal prepping is one of the hottest things in the health and nutrition communities, with its 4 million + photos detailing impeccably lined-up plastic containers filled with protein and vegetables for the week ahead.
And it’s for good reason: preparing food in advance means healthy meals on-the-go or to pack up for busy days ahead, ensuring you’re getting quality fuel and saving time.
I tend to tackle meal prep on Sundays, and make breakfast and snack stuff for the week ahead. My husband takes care of a lot of dinners and I usually eat leftovers (yum!) for lunch.
I typically whip up…
- A big ol’ batch of steel-cut oats: I add cinnamon, raisins, flax/hemp seeds and mixing in almond milk and banana in the mornings.
- Egg cups: A new favourite. Grease a muffin tin (or half) and crack an egg into each cup and bake at 350* for 15 minutes. Shred some cheese on top and throw back in the oven to melt for a minute and voila – delicious protein bites for breakfast, a snack, or to top off a salad! You can also line the tin with a slice of ham or turkey first before cracking the egg and baking.
Ready to tackle Monday after a crazy productive weekend, including lots of baking and food prep – like these super simple ham + egg cups for breakfast! May be #bluemonday but doesn't feel like it over here 👊👏⭐️🍳🍴 • • • #eats #eeeeeats #eatclean #cleaneating #fitfam #health #wellness #sugarfree #delicious #foodie #healthyfoodie #fitfoodie #naturallysweet #delicious #wholefood #natural #f52grams #glutenfree #gf #healthybreakfast #breakfast #goodmorning #mealprep #mondaymood #paleo #whole30 #protein #workout #nosugar
- Smoothies: I wash and dry spinach and kale and freeze them in Ziploc bags so my greens are at the ready any time I want to make a Green Monster or flu-fighter smoothie. If I have browning bananas lying around, I’ll peel and cut them and put them in a freezer-safe bag for smoothies as well.
- Greek yogurt: My mid-morning snack is always 2% (or higher, if I can get it) plain Greek yogurt that I spoon into a container and add natural frozen berries on top of. By the next day, the berries have thawed out in the fridge and are ready for eating with the protein-packed yogurt. Sometimes I’ll throw some of my homemade granola on top for extra crunch.
And there you have it! Although it varies, this is the standard prep routine that works well for me. You can eat healthfully and mindfully, and avoid the urge to skip out at lunch and grab fast food, with a little bit of planning.
I hope some of these ideas work for you. Click here for more weekly meal planning tips.