She Strengthens

Savvy Meal Prep: 3 Time-Saving Substitutes for a Healthier You

Meal prep can be a daunting task, especially when it comes to dedicating hours to cooking a week’s worth of meals. As someone who has successfully meal prepped for almost a year, I’m always on the lookout for ways to minimize cooking time without sacrificing nutrition or flavor. Luckily, I’ve discovered some clever substitutes that not only save time but also offer healthier and more affordable options.

Quinoa: The Ultimate Rice Alternative

Quinoa is a game-changer for meal prep. Not only is it a healthier alternative to rice, but it also cooks faster and provides a feeling of fullness that lasts longer. I use quinoa as a 1:1 substitute in most recipes, and it’s been a revelation. By buying quinoa in bulk, I’ve been able to justify the slightly higher cost compared to rice. Additionally, I’ve started using riced cauliflower or broccoli as a low-carb, zero-cooking-time alternative in burrito bowls and other dishes.

Protein Power: Tofu, Beans, and Chickpeas

As a non-vegetarian who loves vegetarian dishes, I’ve found that using tofu, beans, and chickpeas instead of chicken saves time and money. These protein-rich ingredients are easy to cook with and absorb flavors quickly. Canned beans and chickpeas are especially convenient, as they often require no cooking at all. I love combining them with quinoa and riced cauliflower/broccoli for maximum protein and minimal meal prep time.

The Spinach Solution

Spinach is an incredibly affordable and nutritious addition to any meal. It cooks quickly, takes on the flavor of its surroundings, and packs a punch of iron and vitamins. I add spinach to curries, burrito bowls, and salads, and it’s become a staple in my meal prep routine. If you’re not a fan of spinach, find a vegetable you love that can be easily added to your favorite recipes.

Meal Prep for the Non-Cook

I’m not a fan of cooking, but I love eating healthy, delicious meals. These meal prep substitutes have made it possible for me to maintain a meal prep habit for nearly a year. They’ve allowed me to focus on maximum taste with minimal effort, and I’m confident they can do the same for you.

What are your favorite meal prep hacks for saving time and costs? Share your tips and tricks in the comments!