A Simple Guide to Meal Prepping
Let’s be honest. Living in a world pandemic can often times be just plain difficult.
It can feel lonely at first, boring at times and, overall - unmotivating. During times of adaptation, sometimes the best thing you can do to feel more on track and at ease with yourself is to simply maintain a solid routine. Let that be by establishing a morning routine, a workout routine, a skin-care routine, a daily power walk, pre-set times to eat your meals within your day or an evening mental health routine - it’s all part of the #self-care.
Introducing your next form of self-care : MEAL PREPPING!
What is Meal Prepping?
To put it quite simply, meal prepping is a practice that involves preparing your meals ahead of time to be eaten throughout the week. Our minds can often be crowded with so many different thoughts and life can often be unpredictable that it gets the best of our emotions ─ which often translates into our eating behaviours.
By meal prepping, it can help you …
Eat better
Save money
Save time
Reduce your food waste
Practice new skills in the kitchen
Practice mindfulness
Meal Prepping 101
Here’s a simple list of ingredients to have with you when coming up with your everyday meals for the week !
Your choice of protein
Starting with your source protein is a great way to get some recipe inspiration for a solid meal prep. Protein is essential for your body’s overall function, for its maintenance & repair, and to help add bulkiness to yours meals ─ making you feel full & satisfied after each and every bite!
a) Eggs
Use it to make…
A simple salad
A delicious sandwich
An on-the-go breakfast muffins
A flavourful fried rice
*My preferred method(s) of cooking: HARD-BOILED
b) Chicken
Use it to make…
A satisfyingsandwich
A colourful stir-fry
*My preferred method of cooking: MARINATED & BAKED IN THE OVEN
d) Tuna
Use it to make…
A quick & easy sandwich
A creamy pasta casserole
Ready-to-fry patties
e) Tofu
Use it to make…
Some hearty Buddha Bowls
A tasty vegetarian sandwich/wrap
A simple stir-fry
My preferred method(s) of cooking: BAKING & PAN-FRIED
f) Chickpeas
Use it to make…
A nutritious snack
A crunchy salad topping
A warm curry
My preferred method(s) of cooking: ROASTED
2. The Food Enhancers
Food tastes much better when you add some PIZZAZZ! Here are my favourite items to help bring a meal together.
a) Hummus
Use it as a base for…
Your sandwich/wrap
Your salad dressing
Your Buddha Bowl
b) Spice mixes (sodium-free)
Use it to add some flavour to…
Roasted vegetables
Baked fish
Baked chicken
c) Feta Cheese
Use it to add some cheesy goodness to…
A salad
A sandwich
d) Nutritional Yeast
Use it to add a cheesy taste (and an added source of Vitamin B12) to….
Your pasta
Your salad
Your vegetarian Mac n’ Cheese
3. The Essentials
Finally, you have your kitchen MUST-HAVES! These are ingredients that can be used in a variety of recipes and are always handy to have around with you.
a) Greek Yogurt
Use it to make…
Protein marinade (note: it helps make your meat/poultry makes it extra tender!)
Dipping sauce
Smoothies (note: it helps an added source of protein)
Desserts
b) Olive oil
Use it to make…
Salad dressing
Protein marinade
c) Dijon Mustard
Use it to make…
Salad dressing
Dipping sauce
Fish marinade
Chicken marinade
d) Apple Cider Vinegar
Use it to make…
Salad dressing
Chicken marinade
Condiments
e) Coconut Milk
Use it to make…
Curry
Smoothies
Chia pudding
Soup
Dessert
The Meal Prep Toolkit
The secret to a solid meal prep !
1. Food containers
2. Mason Jars
3. Salad container with a vinaigrette jar
4. Reusable bags
The Meals You Can Meal Prep
1. Your lunches
2. Your snacks
a) Energy balls
b) Munchies
3. Your breakfast
a) Overnight oats
b) Smoothie
If you’re interested in following along in my #MEALPREPMONDAYS, I’d love for you to join the Colour My Palate community at www.instagram.com/colourmypalate, where I share general tips, recipes, lifestyle advice and am always down for a good conversation.