Meal Preping 123

meal prep

Here’s how an hour or two of food prep on the weekend can help you put together healthier meals for the entire week.

Make-ahead food ideas help me stay organized, save time and always provide something healthy and delicious for when I’m hungry. I like to spend an hour or two on the weekend preparing some staple foods that I can use all week. Take a look at my top eight make-ahead food ideas.

Salad Greens
Pre-washed salad greens are convenient, but they can be pricey. Instead, I buy a variety of lettuces and greens, break them into bite-sized pieces for salads, then wash and spin them in my salad spinner. Then (don’t laugh) I put them in a pillowcase and store them in the crisper drawer of the refrigerator. The salad spinner gets the greens really dry, and the pillowcase works better than plastic bags to keep them fresh and crisp. The greens don’t get soggy this way, and they stay fresh for a full week.

Pre-cut Vegetables
I pack a salad nearly every day for lunch, and I make a salad almost every night for dinner, too. To make it easy, I prepare a lot of different veggies and store them in individual containers in the refrigerator. My standbys are thinly sliced cucumbers, red onion and bell pepper, grated carrots and chopped parsley. To prep my food ahead of time, I often blanch some broccoli or cauliflower florets or roast some zucchini slices or asparagus spears in a hot oven and chill those. These veggies quickly and easily get worked into my lunch salad and dinners throughout the week.

Pan-Seared Chicken Pieces
Cooking some chicken in advance is a real lifesaver for me. Starting with about two pounds (1kg) of chicken tenders (goujons), I sprinkle them with a little salt, pepper and paprika. Then I brown them on one side in a little bit of olive oil in a large skillet over medium-high heat. I flip them over, add a few tablespoons of liquid to the skillet (white wine, broth, water, or lemon juice), cover the skillet and let them cook for 5-6 minutes until they’re done. I often add these to lunch salads, stuff some into whole grain pita pockets with veggies and hummus, or use them to make a quick soup or pasta for dinner.

Beans or Lentils
Slow cookers are great for making homemade beans or lentils. I like to slow cook black beans with onions, garlic and spices. Once they’re cooked, I keep them in the refrigerator to mix into my salad for lunch or use them as a base for a soup or chili.

Hard-Boiled Eggs
Eggs are one of the best protein sources around, and it only takes a few minutes to hard boil them. I use hard-boiled eggs as a protein source in my salads, and I often grab one for a quick snack. I like to spread a rice cake with some grainy mustard then top it with a sliced egg and some of my sliced vegetables.

Tuna Salad
When I have tuna salad in the refrigerator, it’s a lot easier for me to work more fish into my diet. I mix flaked tuna with either mashed avocado or hummus, a little mustard and a lot of chopped vegetables (again, those pre-cut vegetables). It serves as a protein source for my salad at lunch, or I’ll use a little scoop for a high-protein snack on some whole grain crackers.

Hummus
Hummus takes only a few minutes to make and will stay fresh in the refrigerator for a week. It’s also very inexpensive to make, compared with the price of store-bought versions. Start with a can of beans (garbanzos/chickpeas are traditional, but other beans work just as well). Drain the beans, rinse and drain again, then whirl in the blender with a little olive oil, lemon juice, salt and pepper until smooth. Hummus with raw veggies makes a great snack, but I also use it in place of mayonnaise in tuna or egg salad, or I’ll thin it down with a little vinegar and water for a delicious salad dressing or sauce on steamed vegetables.

Salad Dressing
Bottled dressings are expensive and often high in salt, sugar and preservatives. Making your own dressing is simple and allows you to control the ingredients. I mix two parts olive oil to one part acid (citrus juice, vinegar), then add salt and pepper to taste. I vary the acid and often use a blend, like lime juice and rice vinegar. You can experiment with adding dried herbs, mustard, garlic powder or onion powder.

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