Recipes and Ideas to Begin Meal Prepping for a Healthier Lifestyle
Whether you’re a seasoned athlete competing in the CrossFit Games, or just someone who cares about what you’re putting into your body, meal prepping is one of the best ways to eat healthy with a busy schedule. Most of us live hectic lives and end up making unhealthy decisions when we’re short on time. But with a proper plan, meal prepping can be your new best friend.
With Home Food Delivery, meal prepping is easier than attempting your first hang-clean. Here’s why:
- You will have an entire seasons worth of proteins and vegetables available to you at any time. No more running to the grocery store before meal prepping; it’s all waiting for you in your freezer!
- Since we don’t add any preservatives or water to our meat, the food thaws out very quickly, making it easy for you to begin meal prepping!
- You can portion out exactly how much food you would like to cook with our convenient packaging. Each item is individually wrapped so you can make just the right amount of food!
- You tell us what portion sizes you want! For example, you can order an 8oz, 10oz, or 12oz NY Strip Steak or choose to order 4oz or 6oz chicken breasts; we can cater to your diet! Couples can even choose two different portion sizes depending on their specific needs.
- You never have to worry about your meat having any added hormones or preservatives. We are proud to provide all-natural meats and organic vegetables and fruits to our customers.
Once your freezer is stocked with healthy food we can get to the fun part - it’s time to start meal prepping for your lunches and dinners!
1. Choose Your Protein
This is the meat (wink wink) of your food prepping, so choose wisely!
Every athlete knows it’s important to get your protein in at every meal! In fact, Web MD recommends that the average adult male should get about 56 grams a day, and women should get about 46 grams.
Since each type of meat varies in nutrients and fats, we recommend that you switch up the type of meat you’re eating throughout the week to have a well balanced diet.
Ground turkey has 8 grams of protein per ounce, and is a lean substitute for ground beef or pork. It’s delicious in chili, tacos, and even burgers!
One of the most versatile meats, chicken contains 8 grams of protein per ounce and is very lean. Ground chicken is great for meals like meatballs and chicken burgers, but chicken breasts can be used in hundreds of healthy meals.
Certified Angus Beef® is the most delicious tasting steak out there, so we don’t blame you for wanting to eat it very often! At about 7 grams of protein per ounce, steak is a satisfying choice for your meal prepping.
Get the recipe to make this Sheet Pan Flank Steak With Garlic Roasted Potatoes from My Latina Table.
Not only are you getting 6 grams of protein per ounce, but fish is the best source of omega 3’s, a type of healthy fats which may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements.
Try this Lemon Roasted Salmon with Sweet Potatoes and Broccoli Entree from Little Spice Jar - only 282 calories a serving!
Getting tired of having beef and chicken all the time? Change up your meal prep routine by adding in some pork, weighing in at 8 grams of protein per ounce.
2. Choose Your Veggies and Sides
According to the Harvard School of Public Health, your plate should be about half veggies and fruit, with the remaining half portion should be split between whole grains and your protein.
Here’s our top recommended picks for veggies and sides:
Sweet potatoes are delicious when roasted, steamed, baked, grilled, or puréed in smoothies and baked goods. Their natural sugars are released into the bloodstream slowly to provide a good source of energy without blood sugar spikes linked to fatigue and weight gain, making this tasty potato a great pick if you’re trying to lose weight.
Kale, spinach, and collard greens are low in calories and carbohydrates but high in fiber, making them great for weight loss. They are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
This veggie has become more popular when food bloggers realized that cauliflower can make a crispy bread-like or rice consistency without a powerful taste accompanying it. Cauliflower can be used to replace carbs in so many delicious ways - from pizza crust, to “mac n cheese”, and even bread! You won’t even notice the difference!
Check out some of the ways Tasty likes to use cauliflower in their recipes:
Rice comes in many different shapes, colors, and forms, but brown rice is our favorite for building muscle. It is a slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. It can be easily modified to take on different tastes, like a cilantro brown rice, chinese fried rice, or even tomato and basil brown rice.
Quinoa is actually made from a crop known for its edible seeds. It’s gluten-free, high in protein (8 grams per cup) and one of the few plant foods that contain all nine essential amino acids. Quinoa is also one of the few foods that can be enjoyed hot (like in this garlic and mushroom quinoa dish) or cold (like this asian quinoa salad).
3. Use Those Lunch Containers!
Once you’ve cooked up your meats, veggies, and sides, portion out your meals into lunch containers that are easy to grab and go. This makes it much easier to take to work as your lunch instead of having to dish out the meals from large containers every day.
Prepped by @susieqfabmama . Breakfast: Egg muffins/kale/sweet potatoes Morning snack: Apple/peanut butter Lunch: Ground turkey/green beans/rice Afternoon snack: Sweet mini peppers . @mealprepdaily #mealprepdaily
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4. Remember Your Snacks!
Making sure you stay on track for all of your meals is a huge leap in the right direction, but remembering to have healthy snacks easily accessible might be just as important (especially if you’re a late night snacker!) Here’s a few of our favorites:
- Nuts - A smart snack, containing balanced amounts of protein, fiber and healthy fats.
- Cottage Cheese - Calorie for calorie, it’s mostly just protein with very little carbohydrate and fat. Add cinnamon or dunk fruit in it - yum!
- Fruit - Full of vitamins and nutrients! Opt for bananas, apples, pears, grapes, grapefruit and oranges for a naturally sweet snack.
- Apple slices with peanut butter - A medium apple with a tablespoon of natural peanut butter provides a yummy snack for less than 200 calories.
- Cucumbers and hummus - One cup of sliced cucumbers dipped in 3.5 oz of hummus is a tasty snack for about 180 calories.
- Red bell peppers and guacamole - One large red bell pepper with 3 oz of guacamole is full of healthy fat and fiber for just under 200 calories.
(Photo by Melissa on Flickr)