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.
Leave a Reply