5 Tips for Meal Preppin’

We’ve all been there, we’re rushing to work, to meetings, to class, the gym, then we head home & don’t want to spend time cooking. So we hit up the drive through for breakfast or pop a frozen meal into the oven for a quick dinner. Raise your hand if you can relate. Girl, I feel you. This is where meal prepping allll of your breakfasts, lunches, dinners & treats come in! Meal prepping can be thought of as time consuming & stressful as there is planning that goes into it. I used to avoid meal prep because who wants to eat the SAME meal 5 days in a row for lunch? NOT ME. Who wants to spend 2 hours prepping your meals? NOT ME. I promise you it’s not as stressful as it seems & it doesn’t have to be time consuming. I’m bringing you my top 5 tips for successfully meal prepping so you’re grabbing clean foods all week long!

1. Plan out your meals for the week
Planning out exactly what you’re going to eat for the week will ensure you’re sticking to your grocery list so no frozen meals or unhealthy snacks sneak into your cart! I love having a plan printed or written out so that there is no guess work for what I’m going to make after a busy day. This will also prevent you from over or under buying your groceries so no food gets wasted! Which leads me to my next tip:

2. Utilize ALL items
If you’ve read my post about eating healthy on a budget (you can read that post here), I talked about how important it is to utilize ALL of your grocery items so that your food &Screen Shot 2018-05-11 at 8.30.50 PM your money isn’t wasted. This will be your best tip when meal prepping! For example, this week for dinner I had Salmon, coconut quinoa & mango pico on top. I prepped enough mango pico & quinoa to mix into my greens for a tropical salad the next day! No food went to waste & I was able to use the ingredients in a way so I wouldn’t get bored with eating the same thing. I like doing the same with veggies for dinner then using them for snacks the next day. I like to purchase a bag or 2 of baby carrots, portion some out for snacks all week with some hummus or guac & then toss the rest in some seasoning and bake them for 20-30 min at 350 degrees. Now you have veggies as a side for dinner or to throw into your salad for lunch!

3. Prep your breakfasts
This one would save my life in college. Nothing is worse than not having time to make something on your way out the door in the morning. Not having a planned breakfast might cause you to reach for high sugar granola bars or hit up the drive through for high  sodium/high fat/unhealthy options. One of my favorite things to prep for the morning are smoothie bags! Throw all of your smoothie items (banana, strawberries, greens, etc) into a sandwich bag, put them in the freezer & the next day you can throw it all in your blender, add some almond milk & protein powder, blend & go! You can also prep pancakes for the week: Make them in bulk, freeze them, then in the morning, pop them into the toaster, top with fruit & maple syrup & you’ve got a quick, delicious breakfast. You can also make overnight oats to store in mason jars all week, egg muffins with eggs + veggies, even healthy breakfast muffins to take on the go. One of my favorites are Quinoa Breakfast Bowls, you can easily store them in mason jars for the week as well!

4.  Find foods + spices & herbs you love
I used to be one of those girls who would actually eat ONLY chicken, rice & broccoli for lunches & dinners. After a while, I avoided that combo like the plague. Healthy eating should NEVER feel like a chore. You should always enjoy what healthy foods you’re choosing to fuel your body with daily so that you stick to your healthy liftstyle. Find proteins, carbs & fats that are your favorites & choose different ways to spice them up so that you’re never bored. Trust me when I say that you do not need to be eating the same meal every day in order to reach your fitness goals. There are SO many options for proteins, carbs & veggies to choose from. My favorite herbs + spices to cook my meals with are cilantro, rosemary, thyme, basil, garlic, ginger, & turmeric. Now how do I make this easy for meal prep? See tip number 5!

5. Make “Tray Dinners” for your lunches/dinners
This will be a game changer. Heat your oven to 375 degrees F. Add protein + veggies to a baking tray, drizzle with extra virgin olive oil, herbs & spices & cook 25-30 minutes. I love having what’s cooked on the tray for dinner then throwing the leftovers into a mix of greens for lunch the next day. I’ll just top it with olive oil & fresh lemon as my dressing!
My fav combos:
Chicken breasts + diced sweet potatoes + green beans
Put them on a baking tray
Add garlic, rosemary & lemon slices
Pop it in the oven for 25-30 min

Shrimp + asparagus
Put them on a baking tray
Add garlic, cayenne pepper, & lemon pepper
squeeze 1/2 a lemon over the shrimp & asparagus
Pop it in the oven for 25-30 min
I love having this with a side of brown rice or sweet potatoes

I also love splitting what I have on the tray in half & creating 2 different seasonings so you’re not bored, one half can be a garlic & rosemary chicken + veggies & the other half can be garlic & lemon fish + veggies. So many different options are out there!


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