She Strengthens

11/8/2024

Meal Prep Mastery: Choose Foods That Last – Part 1

Choose proteins that can be cooked in bulk and stored for several days to save time and money. Here are some options:

Eggs: Hard-boil, bake, or devil them for a protein-packed snack or meal. Store them in separate cartons or airtight containers to keep them fresh for up to a week.
Lentils and Pulses: Soak, precook, and chill these nutritious seeds for a healthy and affordable meal prep option. They’ll stay fresh in the fridge for 3 days and up to a few months in the freezer.
Ground Meat: Precook and portion out ground beef, chicken, or turkey for a convenient protein source. Store them in airtight containers or freezer bags for up to 4 days.
Chicken: Bake, slow cook, or poach chicken breasts or thighs for a versatile meal prep option. Store them in airtight containers or freezer bags for up to 4 days.

Whole grains are a great source of fiber and can be cooked in bulk for meal prep. Here are some options:

Brown Rice: Boil or use a rice cooker to prepare this nutritious whole grain. Store it in airtight containers or resealable plastic bags for up to 6 days.
Quinoa: Rinse, soak, and boil this protein-rich grain for a healthy meal prep option. Store it in airtight containers or freezer bags for up to 7 days.
Oatmeal: Precook, soak, or slow cook oatmeal for a quick and easy breakfast option. Store it in airtight containers or freezer bags for up to 6 days.

In addition to proteins and grains, here are some other meal prep staples:

Pasta: Leave it undercooked, add olive oil, and store it in a sealed zip-top bag for up to 5 days.
Bulgur: Boil ahead and store it in airtight containers for up to 5 days.
Canned Beans: Black beans, chickpeas, and kidney beans are all great options for meal prep. Store them in airtight containers or cans for up to 5 days.
Roasted Vegetables: Roast a batch of veggies like broccoli, cauliflower, and sweet potatoes for a healthy and easy meal prep option. Store them in airtight containers for up to 5 days.
Mashed Potatoes: Boil, mash, and store them in airtight containers for up to 5 days.
Grilled Chicken Breasts: Marinate, grill, and store them in airtight containers or freezer bags for up to 4 days.
Hard-Boiled Potatoes: Boil and store them in airtight containers for up to 5 days.
Cooked Sausages: Grill or cook sausages and store them in airtight containers or freezer bags for up to 4 days.
Steamed Vegetables: Steam a batch of veggies like green beans, carrots, and Brussels sprouts for a healthy and easy meal prep option. Store them in airtight containers for up to 5 days.
Couscous: Cook and store it in airtight containers for up to 5 days.
Rice Bowls: Cook rice, add toppings like grilled chicken, veggies, and avocado, and store them in airtight containers for up to 5 days.
Soup: Cook a big batch of soup and store it in airtight containers or freezer bags for up to 5 days.