How To Meal Prep Healthy

One of the absolute best ways to lose weight and achieve results fast is definitely meal prepping. I never used to meal prep until I competed in my first show. I soon realized how spending 1 to 2 hours on a Sunday afternoon before the week started is well worth it. I will explain How To Meal Prep Healthy, which will make your life much easier.

Think about it, if you could spend 2 hours having healthy meals all week.

In return, never having to think during the week where and what you will eat, would you? Meal Prepping I think personally, is the number 1 reason for my results.

Sure these already prepped meals will not taste as good as a fresh burger or french fries. Your goal is to lose weight and get in shape, though.

Having those meals already prepped in front of you makes it much easier to stay away from heading over to somewhere unhealthy. In this article, I would like to share how I usually prepare my meals and what I usually use to keep them cheap and still healthy.

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FOODS THAT ARE CHEAP AND HEALTHY FOR MEAL PREP

The goal for meal prep is to have a good source of Protein, Carbohydrates, Healthy Fats, and Vegetables.

Let’s talk about Protein first.

The Three best options, in my opinion, are Eggs, Chicken Breast and Tuna. You want to look for sales on Chicken Breast and stock up when it’s cheap. You can always freeze a bunch. If you do this, then all three options can be found at a very affordable price.

For the next Meal Prep food source is Carbohydrates.

Carbohydrates are cheaper than proteins and can be bought in bulk. I recommend Oatmeal, Brown Rice, and Quinoa. There is no excuse here because they are so cheap.

You can buy enough Oatmeal for Five Dollars to last you three or so weeks. I’ve also purchased Brown Rice and Quinoa in a large bulk size online. They lasted me for a whole month, and it wasn’t that expensive.

When it comes to healthy fats, I prefer all-natural Peanut Butter. You need to look at the ingredient label and look for just one ingredient…Peanuts!

Some Peanut butter is loaded with sugar, believe it or not. I recommend Laura Scudders. For around five dollars, this can last you a month. So between your carbs and fats, they are extremely cheap.

Vegetables, thankfully, are cheap, and you can eat unlimited amounts.

You can buy a large bag of Broccoli for only Five dollars that will last you the whole week. So if you’re on a budget and stick to these food sources, you will be just fine.

 

WHICH MEAL PREP CONTAINERS ARE THE BEST TO USE?

The way you store these foods is just as important as cooking the food.

These have to be air-tight containers so nothing spoils.

One option is to buy Mason jars in bulk at Costco, Amazon, or Target. You can get 12 of them for around Twelve dollars. The other option is Tupperware which is very cheap and easy to pack foods in.

I highly recommend just going on Amazon, and you will see they already have Tupperware designed for meal prep.

Another thing you want to keep in mind is making sure your containers are microwave safe and ok to put in the freezer. Either option is great for Mason Jars vs. Tupperware, but I have found that Mason jars are more airtight.

Another great option is what is called 6-pack Fitness bags. This will cost you a little more, but I think it’s well worth it.

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HOW LONG CAN YOU STORE YOUR MEAL PREP CONTAINER

I recommend and always do this before storing the food to let it cool down. Do this before you transfer the food to the containers, and don’t let the food sit out for a few hours.

If you are doing this, ensure the food is sealed properly and stored in the fridge. The foods can stay good for up to seven days after you initially store them in the fridge.

I pick the foods I meal prep based on price, nutritional value, and one that can generally stay better longer stored.

You can make these foods last all week if you want. Although if you want them to taste a little better and fresher, you may want to meal prep 2 times a week.

Another option is to freeze the foods if you cook too. If you don’t think you will be able to get to eat it before it goes bad.

When freezing your food, make sure it cools down as if you were placing it in the refrigerator when you are ready to consume your frozen meal prep.

The two options would be to let them sit overnight in the refrigerator or thaw in the microwave.

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WHAT ARE SOME GOOD MEAL PREP RECIPES?

This isn’t going to be the full recipes since I will be writing a few blogs specifically on recipe ingredients and how long to cook.

I want to give you a good idea of some ideas with the Protein, Carb, Fat, and Veggie combos and what’s an easy way.

This is much easier if it is your first-time meal prepping.

My go-to meal, since it is relatively cheap and easy to prepare, is Ground lean Beef, Brown Rice, Avocado, and Veggies.

From start to finish, you can have all this done in 15 minutes.

I always add Salt-free Taco Seasoning to the Beef, and it tastes great. Cook a pound or two of the beef and a bunch of rice at once, and you’re basically done.

Another great option and rather tasty is boiling a bunch of Sweet Potatoes.

Bake some Chicken with the Sweet potatoes and add in some Avocados. If you’re not on a budget, you could also substitute Salmon and bake that. Another fish protein source much cheaper would be Tuna.

Some people I see compete, and eat tuna with Mustard right out of the can.

 

 

4 VERY EASY MEAL PREP RECIPES

Meal prep doesn’t have to be hard. The process is pretty simple if you focus on recipes that take the longest to cook—proteins like chicken and fish, whole grains like brown rice, quinoa, and farro, dried beans and legumes, and roasted vegetables.

Today we’re sharing some of our favorite meal prep recipes that fit this description. Whether you’re looking for a healthy breakfast to start your day, a hearty lunch to get you through the afternoon, or a satisfying dinner that will fuel you up for the rest of the night, we’ve got you covered.

So without further ado, here are our favorite meal prep recipes:

1. Roasted Vegetable Quinoa Bowls

These Roasted Vegetable Quinoa Bowls are the perfect way to get your daily dose of veggies. They’re packed with nutrition, deliciousness, and endless flavor possibilities. Plus, they’re perfect for meal prepping, so you can enjoy them throughout the week.

2. Honey Sriracha Salmon Meal Prep

This Honey Sriracha Salmon Meal Prep is not only delicious, but it’s also incredibly healthy. The salmon is cooked in a honey sriracha sauce and served with brown rice and steamed vegetables. It’s a perfect meal for busy weeknights.

3. One-Pot Mexican Quinoa

This One-Pot Mexican Quinoa is an easy and healthy weeknight dinner option. It’s loaded with protein and fiber and takes less than 30 minutes to make from start to finish. Plus, it’s totally vegan and gluten-free!

4. Easy Burrito Bowls

These Easy Burrito Bowls are another healthy and tasty weeknight dinner option. They’re super easy to make and can be customized with your favorite toppings and sauces. Plus, they’re perfect for leftovers so you can enjoy them all week long.

THE GREAT BENEFITS OF MEAL PREPPING

Meal prepping is a great way to save time and money and ensure that you eat healthy, home-cooked meals. When you meal prep, you cook all or some of your meals ahead of time so that they are ready to eat when you need them.

This can be a lifesaver on busy weeknights when you don’t have time to cook dinner from scratch. Meal prepping can also help you to save money because you can buy ingredients in bulk and cook several meals at once.

Meal prepping is a great way to ensure you get the nutrients your body needs, as you can control exactly what goes into your meals. So if you’re looking for ways to improve your diet and save time and money, meal prep is definitely worth considering.

And finally, meal prepping ensures that you are eating healthy, home-cooked meals rather than processed food from a restaurant or fast food joint. So if you’re looking for ways to save time and money and eat better, meal prepping is definitely for you!

GROCERY SHOPPING FOR MEAL PREP

Regarding meal prepping for weight loss, there are a few key things to keep in mind. First, focus on choosing healthy and nutrient-rich foods that will help you feel satiated throughout the day. This might include lean proteins like canned salmon and tuna, frozen shrimp, chicken breast, lean ground beef and turkey, and eggs. Additionally, incorporate plenty of beans like chickpeas, black beans, kidney beans, and lentils into your meals.

Beans are a great source of fiber and protein, which can help you stay fuller longer. Other healthy carbohydrate sources to include in your diet are oats, brown rice, whole grain pasta, and quinoa.

When shopping for groceries for your meal prep recipes, stick to the store’s perimeter where the fresh produce and meat is typically located. This will help you stick to healthier options while avoiding processed foods. And when you do cook at home, be sure to prepare simple meals that are easy to follow and don’t require a lot of time in the kitchen. You’ll be more likely to stick with it in the long run!

THE BEST WAYS TO MEAL PREP

Meal prepping is a great way to make sure you always have healthy food on hand, no matter what life throws your way. Whether you want to lose weight, gain weight, or just maintain your current weight, meal prepping can help. Here are some of the best methods for meal prep:

1. Cook in bulk. One of the best ways to meal prep is to cook in bulk. This means cooking a large amount of food at once and then dividing it up into individual portions. This can be done with proteins, grains, and vegetables. Cooking in bulk is a great way to save time and money and ensures that you always have something healthy to eat.

2. Use leftovers. If you don’t want to cook in bulk, another option is to use leftovers. If you cook a big dinner one night, save some of the leftovers for lunch or dinner the next day. This is a great way to reduce waste and get two meals out of one cooking session.

3. Pre-packaged foods. If cooking in bulk or using leftovers doesn’t appeal to you, another option is to pre-package your own meals. This can be done with cooked proteins, grains, and vegetables. Simply portion everything out into airtight containers or baggies and store them in the fridge or freezer until you’re ready to eat them.

4. Plan ahead. One of the most important things about meal prepping is planning ahead. If you don’t plan ahead, it’s easy to get overwhelmed or run out of ideas for what to eat. So take some time on the weekends or at the beginning of each week to plan out your meals and snacks for the coming days.

5. Be flexible. No matter how well you plan, there will always be times when things don’t go according to plan. So be flexible and willing to adapt your plans as needed. If you get busy at work and don’t have time to cook dinner, grab a quick and healthy snack instead. The key is not to let minor setbacks derail your entire meal plan.

Meal prepping can be a great way for anyone to improve their diet quality and reach and maintain healthy body weight. By using one of these five methods as a starting point, you can create a customized meal prep routine that fits your needs and lifestyle.

HOW LONG DO MEAL PREP FOODS LAST

Meal prepping is a great way to make sure you have healthy meals ready to go during the week. However, one question often arises is how long meal prep foods last.

The answer depends on what you’re cooking. Most meal prep meals will last between three and five days in the fridge. However, if you want to meal prep for seven days, you’ll need two separate meal prep sessions a week. The other option is to make meals that hold up well to freezing.

Some of my favorite recipes that can be frozen include quinoa bowls, burrito bowls, and salmon filets. All of these recipes can be made in advance and then frozen. Simply thaw them out when you’re ready to eat them!

 

EXAMPLE OF A WAY TO MEAL PREP FOR THE WEEK

When you are meal prepping, it’s important to have a plan for the week. That way, you can ensure that you have enough variety in your diet and that you’re not eating the same things every day. Here is a good meal plan for meal prepping that will help you get started:

Monday:

• Breakfast: Oatmeal with blueberries and almonds
• Lunch: Turkey sandwich with avocado and cucumber
• Dinner: Quinoa bowl with roasted vegetables

Tuesday:

• Breakfast: Eggs with toast and fruit
• Lunch: Leftover quinoa bowl from dinner on Monday
• Dinner: Grilled chicken breast with roasted vegetables

Wednesday:

• Breakfast: Yogurt with granola and fruit
• Lunch: Salad with grilled chicken breast and roasted vegetables
• Dinner: Chicken noodle soup

Thursday:

• Breakfast: Smoothie with yogurt, fruit, and protein powder
• Lunch: Tuna salad sandwich with crackers
• Dinner: Pork chops with mashed sweet potatoes

Friday:

• Breakfast: Toast with peanut butter and banana
• Lunch: leftover pork chops from dinner on Thursday
• Dinner- Pizza night! Make a couple of pizzas at home or order one from your favorite pizza place.

Saturday & Sunday:

• Use these days to mix things up! Have leftovers from previous meals, cook something new, or eat out at a restaurant.

FINAL THOUGHTS ON MEAL PREPPING

I hope you found some of this information useful. One thing to remember is that everyone has different goals, so calories will be different.

If you really want to get technical, you can measure your calories, so you don’t have to think about this during the week.

If you give this a try for a few weeks, I promise you will be happy you did. You have to try prepping for more than 1 week, though. This is because it will take you a bit longer your first time, and you will probably mess something up cooking.

Once you get the hang of it and find healthy foods that are easy to prep, it becomes addicting.

TIP: If you really don’t have time for meal prep, I highly recommend a Protein shake. You can read a review of the all-time favorite I wrote Pro Jym Protein Powder

You will also be saving in your bank account.

I challenge you to add up all your money on the meal prep. This might even be cheaper than the 2 Starbucks Frappuccinos people get each day!

” Fail to prepare, prepare to fail.”