People have different styles, so there is not a one size fits all for meal prepping. Some people get bored and do not want leftovers, some prefer spontaneity, others may only want to prep enough for a few days to break up the work while others like to put a couple hours in one day a week to meal prep. Regardless of your process, It is helpful to have nutritious options available to support your goals and nutrient dense fast recipe ideas to simplify mealtime.
It can be helpful to have some things prepped for easy and quick re-heating in a pan; sometimes adding spices and sauces to change the flavors of the meal. I typically will have meat and vegetables prepped to doctor up and combine for a variety of meals.
- Oregano, cumin and chili powder for more Tex/mex vibes
- Paprika, garlic powder and cumin for rich smokey flavor
- Coconut aminos, sesame oil and ginger for Asian influences
I cook for myself and hate food waste, so I immediately portion some of my meal out to freeze. It prevents food boredom and food waste. It is also a special treat in the freezer for the future to enjoy. I am always so grateful when returning from travel knowing I have healthy meals waiting in my freezer for me.
Meal prep hacks:
- Rotisserie chicken – easy to doctor up for meals, add to salads or as a snack.
- Instant pot or Slow cooker – stews, soups, chicken thighs, roasts etc.
- Ground meat prepared: I always have ground beef, lamb or turkey cooked up and seasoned simply with salt and pepper. Takes minutes to brown in a pan.
- Roasting multiple vegetables at once. This does involve chopping, but it worth the effort. 375 and average roasting time varies by vegetable and tenderness preference, 12-30 minutes.
- I frequently roast broccoli, cauliflower, purple cabbage, and carrots together. They cook at a similar rate and offer me a variety of color and nutrients. Diversity in fruits and vegetables we consume contributes to a diverse gut flora which translates to overall better health (link)
- Bake potatoes or sweet potatoes for whole food complex carbohydrate, 375 45-60 minutes.
Skillet meals suggestions:
These are an excellent mealtime choice as they come together quickly, pack a lot of flavor, and contain vegetables making them nutritious choices.
- Ground chicken (or turkey) larb. I have made without coconut sugar/maple syrup. I have also made with purple cabbage and shredded carrots for added veg and crunch.
- Egg roll in a bowl – I make a similar recipe with ground pork or turkey.
- Picadillo – I skip the beer and use broth.
- Turkey enchilada skillet I have made both with and without the tortillas.
I hope you find these tips helpful in keeping you nourished and healthy!
