Meal Planning for Meal Prep: Tips and Recipes
Meal planning is an essential aspect of meal prep. It helps you organize your meals and ensures that you have a healthy and nutritious diet throughout the week. By making a meal plan, you can save time, money and reduce food waste. Here are some meal planning tips and recipes that will help you with your meal prep.
Meal Planning Tips
- Start by looking at your schedule for the week and decide how many meals you need to prepare. Consider your work schedule, social activities, and other commitments.
- Choose a variety of meals that include a balance of protein, carbohydrates, and healthy fats. This will help keep you full and satisfied throughout the day.
- Make a grocery list based on your meal plan to avoid impulse purchases and save time at the store.
- Prep your veggies and other ingredients in advance to save time when preparing the meals.
- Batch cook your meals to save time during the week. Consider using a slow cooker, pressure cooker, or instant pot to help with meal prep.
- Store your meals in containers that are easy to transport and store. Mason jars, glass containers, and reusable plastic containers are all good options.
Meal Prep Recipes
Breakfast:
Egg Muffins
- 12 eggs
- 1 cup diced veggies (bell peppers, onions, spinach, etc.)
- 1 cup shredded cheese
- Salt and pepper to taste
- Mix eggs, veggies, cheese, salt, and pepper in a bowl.
- Pour mixture into greased muffin tins.
- Bake at 350 degrees for 20-25 minutes.
Lunch:
Chicken and Veggie Bowls
- 2 cups cooked brown rice
- 2 cups cooked and cubed chicken
- 2 cups roasted veggies (broccoli, sweet potato, bell peppers, etc.)
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
- Mix cooked rice, chicken, and roasted veggies in a bowl.
- In a separate bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper to make a dressing.
- Pour dressing over the rice, chicken, and veggie mixture and stir to coat evenly.
- Store in individual containers and reheat when ready to eat.
Dinner:
Sheet Pan Baked Salmon and Vegetables
- 4 salmon fillets
- 2 cups chopped veggies (asparagus, broccoli, yellow squash, zucchini, etc.)
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried basil
- 1 tsp dried thyme
- Salt and pepper to taste
- Preheat oven to 400 degrees.
- Arrange veggies on a baking sheet and drizzle with olive oil, lemon juice, dried basil, dried thyme, salt, and pepper. Toss to coat evenly.
- Place salmon fillets on top of the veggies and sprinkle with salt and pepper.
- Bake for 15-20 minutes or until salmon is cooked through and veggies are tender.
- Store in individual containers and reheat when ready to eat.
By using these meal planning tips and recipes, you can save time and money while enjoying healthy and nutritious meals throughout the week. Meal prep can be a daunting task, but with the right planning and preparation, it can become a simple and enjoyable part of your routine.