Meal Prep Mastery: Choose Foods That Last – Part 2

Meal Prep Essentials: 18 Foods to Stockpile for a Healthy Week

Whole Grains

Start with whole grains, a staple in any meal prep routine. Here’s how to prep and store:

  • Bulgur: Cook bulgur with water or broth, then fluff and store in an airtight container. Use it in salads, as a side dish, or as a base for stuffed vegetables.

Fruits

Fresh fruits are a great addition to any meal prep plan. Here’s how to store and prep:

  • Apples: Store whole apples in the fridge for up to 4 weeks. Slice or chop them and soak in cold water, honey, or pineapple juice to prevent browning.
  • Grapes: Line an open container with paper towels and store grapes on top. Chill in the fridge to keep fresh for up to a week.
  • Bananas: Separate bananas from the bunch, wrap stems in plastic wrap, and store in the fridge. Add citrus juice to prevent browning.
  • Berries: Soak berries in vinegar and water, then pat dry and store in an airtight container. Make jam or freeze for later use.

Veggies

Colorful veggies are a great way to add nutrients and variety to your meal prep. Here’s how to prep and store:

  • Carrots: Wash, peel, and chop carrots, then submerge in cold water or blanch and freeze.
  • Sweet Potatoes: Bake whole sweet potatoes, then mash, cube, or store in the fridge for up to 10 days.
  • Cauliflower: Cut into florets, blanch, and store in an airtight container. Use in salads, as a side dish, or as a low-carb substitute.
  • Beets: Remove greens, peel, boil, roast, or pickle beets for later use.
  • Kale: Wash, remove stems, blanch, and store in an airtight container. Add to salads, smoothies, or sauté as a side dish.

Tips and Tricks

Here are some additional tips to keep in mind when meal prepping:

  • Store fruits and veggies in airtight containers to keep fresh.
  • Blanching helps preserve color, texture, and nutrients.
  • Freeze foods like berries, cauliflower, and cooked sweet potatoes for later use.
  • Use citrus juice to prevent browning in fruits like apples and bananas.

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