Introduction To Meal Prepping

Meal prepping is worth it. We already know that. But if you’re a beginner, preparing all of your meals and snacks for the whole week can be a daunting task. Don’t worry. We’ve got your back. Here are a few things you should know, plus a couple of quick and simple recipes, to get you started. Now get prepping!

Pick A Day To Prep

The idea of meal prep is to take one day each week to cook all of your meals so you don’t have to worry about it again – until next week. It’s one whirlwind day of cooking and six delicious, carefree days to reap the benefits of your hard work.

A lot of people consider Sunday to be the golden day of meal prepping, but all you really need is the day of the week when you can commit some time to planning, shopping and preparing your food to take the load off for the rest of the week. Once you’ve picked your day and set aside some time, you can get yourself into the rhythm of using that time every week to prep.

Choose Your Recipes

Finding recipes to meal prep is half the fun. You get to try new things in the kitchen, hone your skills and learn exactly what you like. That said, tracking down new recipes to try in the vast world of the internet can be overwhelming, too. Here’s a few to get you started.

Breakfast

Fit Foodie Finds has a bacon and eggs breakfast burrito recipe that can be prepped ahead of time and looks as delicious as it is easy to make. Each burrito packs 25 grams of protein to get your day started and keep you satisfied till lunch. Here’s what to do:

1 Tbsp. extra virgin olive oil

1 Tbsp. minced garlic

8 large eggs

Splash of milk

One red pepper, finely minced

½ red onion, finely minced

4 pieces of bacon, cooked until crispy

4 low-carb flatbreads

Optional shredded cheese

In a large bowl, whisk the eggs and splash of milk together, then set aside. Heat the extra virgin olive oil and minced garlic in a medium saucepan over medium-high heat. Add the red pepper and red onion to the pan with the heated oil and garlic and cook until the onion is translucent. Toss in your eggs and heat for about 3-5 minutes until everything is cooked. On a low-carb flatbread, place one quarter of the egg mixture and a slice of bacon. Sprinkle with cheese if using. Wrap tightly and you’re all set. Freeze them for later and when you’re ready, toss one in the microwave or toaster oven until it’s heated through.

Lunch

Fit Foodie Finds is a great resource. Here’s a quick, easy, healthy, delicious, prep-able lunch recipe for Thai chicken lettuce wraps (serves 4):

1 lb. ground chicken

1 cup mushrooms, finely diced

1 large red pepper, finely diced

½ yellow onion, finely diced

1 Tbsp. minced garlic

2 Tbsp. extra virgin olive oil

3 Tbsp. low-sodium soy sauce

2 Tbsp. 100% maple syrup

1Tbsp. chili paste

2-3 Tbsp. fresh cilantro, minced

Squeeze of lime juice

1 large carrot, grated

Sliced radishes

Mini romaine lettuce heads (or any lettuce you love)

Prep your veggies and set them aside. Brown the ground chicken with the minced garlic over medium-high heat in about 1 Tbsp. of the extra virgin olive oil. Remove cooked meat from the pan and set it aside. In the same pan you used to cook the chicken, add the rest of the olive oil and saute the diced mushrooms, red pepper and onion until the onion bits are translucent. Stir the meat back into the pan with the veggies, then add the soy sauce, maple syrup, chili paste, cilantro, salt and pepper (to taste) and the lime juice. Saute until everything is combined and serve it with the raw grated carrot and radish slices in lettuce cups. Keep the mixture refrigerated in tupperware containers for your lunches all week.

Dinner

Everybody loves Chipotle burrito bowls. It’s a ton of healthy, protein-filled foods packaged perfectly for chowing down just about anywhere. But feeding your Chipotle habit can get expensive and, if you’re not careful, too high in carbs and calories. Fit Foodie Finds presents an alternative, perfect for dinner and perfect for meal prep. Here’s how to make carnitas burrito bowls at home to feed you all week long (4 servings):

First, make some street corn:

1 can yellow sweet corn

2 Tbsp. lime juice

½ Tbsp. apple cider vinegar

2 Tbsp. cilantro, chopped

⅓ cup red onion, finely chopped

⅓ cup cotija cheese, crumbled

½ tsp. paprika

Mix together all of the ingredients in a medium-sized bowl, add salt and pepper to taste and set aside for your carnitas bowls.

For the carnitas you’ll need:

1 lb. pork loin

1 Tbsp. minced garlic

1 Tbsp. orange juice

⅓ cup lime juice

3 tsp. cumin

2 tsp. smoked paprika

¼ cup green chiles

Place the pork loin and garlic into your crockpot and crank it up to high. Leave the meat to heat for 2-4 hours (or 6-8 hours on low for extra tender pork). Remove the pork loin and shred it. Place the shredded pork into a large bowl and mix in the rest of the ingredients.

Put your bowls together with the carnitas, the street corn, some black beans, romaine lettuce and some cilantro lime brown rice. Enjoy Chipotle-style food without having to wait in an obnoxious line.

Portion Your Snacks, Too

When you’re meal prepping, don’t forget you’re prepping your snacks for the week, too. If you’re putting in the effort to plan your meals, you need to make sure you’re not derailing your good intentions by plowing into a bag of Doritos in a moment of weakness. This whole thing is about being prepared and taking the pressure off of yourself to make decisions about food. It should be easy.

Throw together some quick trail mix with almonds, pecans, dried fruit and sunflower seeds. Separate it into snack-sized Ziplock bags and stash it for when you’re feeling hungry between meals. Or whip up a batch of BodyBuilding.com peanut butter protein balls with peanut butter (duh), dry oats, dried cranberries and 2 scoops of Performance Inspired Nutrition protein powder. (Try Performance Whey Protein chocolate flavor for a sweet treat.)

Stick To It

Prepping your meals is great and all, but it doesn’t mean a thing if you don’t stick to it. You’re going to be tempted by the same bad foods you’re always tempted by. You’re going to want to deviate from the plan, but the more you stick to what you’ve already laid out for yourself, the easier avoiding those temptations is going to be. Sticking to your meal prep is going to help you meet your goals faster, and that’s what this is all about.