She Strengthens

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

Get ahead of the game with these 18 essential foods that can be prepped in advance to fuel your body for a healthy and busy week. From whole grains to colorful fruits and veggies, we’ve got you covered.

Whole Grains

1. 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

2. 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.
3. 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.
4. Bananas: Separate bananas from the bunch, wrap stems in plastic wrap, and store in the fridge. Add citrus juice to prevent browning.
5. Berries: Soak berries in vinegar and water, then pat dry and store in an airtight container. Make jam or freeze for later use.

Veggies

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

Tips and Tricks

• 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.

By incorporating these 18 foods into your meal prep routine, you’ll be well on your way to a healthy and balanced diet. Happy prepping!