Eating clean and planning healthy meals can feel overwhelming and time-consuming. But it doesn’t have to be that way. Instead of rushing to see a dietitian, try some simple meal prep steps to achieve a balanced, healthy lifestyle. We’ve simplified techniques to reduce calories and manage portion sizes, making it easier for you to stay on track.
The 4 Steps to Meal Prep Success
According to nutritionist and author, Cynthia Sass, there are four steps to check off when meal prepping, to ensure consistency and accurate portion control.
By separating these foods into portions, it allows us to measure what and how many calories we are consuming with every meal, making organising our calorie intake and eating plan for the week much easier. The difficult part often is finding the right foods and understanding the difference between healthy fats & carbs and starchy & non-starchy veggies.
It’s all about the food choices, but sometimes it’s difficult to distinguish which food we should be consuming.We have gone ahead and listed some of the healthy food you can add to your shopping list to include in your weekly meal plan.
Meal Prep Shopping List
Non-Starchy Veggies:
- Cabbage
- Artichoke hearts
- Broccoli
- Cauliflower
- Asparagus
- Eggplant
- Cucumber
- Mushrooms
- Green beans
- Zucchini
- Beets
- Celery
Lean Proteins:
- Skinless chicken breast
- Pork loin
- Skinless turkey breast
- Beans
- Lentils
- Peas
- Cod
- Halibut
- Tofu
- Lean beef
Healthy Carbs:
- Whole grains
- Legumes
- Fruits
- Vegetables
- Sweet potatoes
- Whole grain pasta
- Rolled oats
Healthy Fats:
- Avocados
- Salmon
- Whole boiled eggs
- Extra virgin olive oil (EVOO)
- Coconut oil
To make your life a whole lot easier, dedicate one afternoon to preparing all of your meal planning and meal prep. Choose different foods that can be thrown together in any way you choose, cook and pop in the refrigerator ready to assemble.
There are so many quick and easy recipes online but many lack the balance provided by your new meal prep techniques, but what’s stopping you from altering them to fit your agenda? As long as you follow the four main steps, your meal prep will have you on the fast track to weight loss!
Meal Prep FAQs
What are the benefits of meal prepping?
Meal prepping offers several benefits, including saving time during the week by preparing meals in advance. It helps to promote healthier eating habits by allowing you to control portion sizes and choose nutritious ingredients. Additionally, it can save money by reducing the temptation to eat out or purchase convenience foods.
How long do meal-prepped meals last in the fridge?
The shelf life of meal-prepped meals varies depending on the ingredients used and the cooking methods. Generally, most cooked meals can safely last in the fridge for 3 to 4 days. However, it’s essential to store them properly in airtight containers to maintain freshness and minimize the risk of food-borne illnesses.
Can I freeze meal-prepped meals for later use?
Yes, many meal-prepped meals can be frozen for later consumption. Foods like soups, stews, casseroles, and cooked grains often freeze well. It’s crucial to allow the meals to cool completely before transferring them to freezer-safe containers or bags. Properly stored, frozen meals can typically last for several months, providing a convenient option for busy days.
