When it comes to meal prep, a lot of us get very overwhelmed about where to even start. We may even think we have to sacrifice our whole entire Sunday to chop, bake and cook every meal for the week ahead. Who wants to do that? Not me! And I love to cook!
The GOOD NEWS is meal prep can be as simple or complicated as you want it to be. Either way you go, it can offer many efficiencies and benefits in making sure no food goes wasted, time is saved and you are able to avoid “ordering out” on those days that you just don’t have the time or energy to whip up a gourmet meal.
So let’s get started. Below are super simple steps to follow when figuring out your weekly meal prep plan. Since I am a plant-based nutrition and health coach, I’m going to provide examples here for a mostly plant-based diet (if you are a meat eater, don’t worry, all this info can still be very helpful for you).
Step 1. Have items on hand that don’t require any prepping at all (maybe just an H2O rinse off)
Grape tomatoes, shredded carrots, shredded cabbage (or shred yourself), artichoke
hearts, avocado, olives, nuts, seeds.
Step 2. Keep it simple. Only prep 4-5 veggies per week. You can mix and match to create different dishes/bowls throughout the week.
Broccoli, radishes, green onions, sweet potatoes, shredded carrots.
Step 3. Batch Roast Veggies. Roast a big batch of one veggie (like sweet potatoes) or roast a variety. Add them as a side with a protein, grain and healthy fat for a complete meal or toss them in a salad.
Sweet potatoes, mushrooms, zucchini, yellow squash, butternut squash.
Step 4. Prep 1 big batch of grains. Cook once, eat all week. Grains are a great food to batch cook, because they do take a little bit of time to make, but will last throughout the week.
Wild Rice, brown rice, quinoa, farro, barley.
Step 5. Have a variety of proteins on hand, fresh, frozen canned.
Eggs, tempeh, frozen edamame or cooked shrimp, canned tuna.
Again, meal prep can be super simple or a bit more complex, it’s totally up to you! Feel free to use the food items in this post or swap them out to create your ultimate mix of prepped items to make super fast meals throughout the week!
Looking for additional support on how to incorporate plant-based meals into your diet and focus in on health goals? I would love to help you get there, if you’re ready to take the next step, schedule a complimentary intro call here.