Meal Prepping Guide

Meal Prepping Guide

By Melody Simanian

Meal prepping is a productive and efficient way to maintain a healthy eating lifestyle. Many of us don’t have time to cook everyday.  Meal prepping is a convenient way to allow ourselves to eat home-cooked meals without having to commit time to preparing meals each day.

Find the best meal prepping routine for yourself.

✔ Choose a specific day of the week to meal prep every week.
✔ Plan to meal prep the same day you shop

Make sure your pantry is stocked with storage containers

  • Glass containers
  • Mason jars
  • Large freezer bags

Make sure your pantry is also stocked with dried herbs and spices to enhance your meals.

  • Garlic powder
  • Onion powder
  • Paprika
  • Chili powder
  • Turmeric
  • Basil, oregano and/or an italian mix
  • Lemon pepper
  • Red pepper flakes
  • All spice
  • Rosemary
  • Thyme
  • Cayenne
  • Cummin
  • Curry powder

Write a realistic meal prep plan for the week
✔ Write it out in a calendar, notebook or type it in the notes section of your phone.
✔ Start out by writing out dinner plans, then add lunch and breakfast. Don’t forget to add a few healthy snacks throughout the day.

Time to go grocery shopping!

Welcome back home! Now let’s get ready for meal prep!

The Trimly Meal Prepping Formula:

Meal 1: Protein + Grain + Vegetable
Meal 2: Protein + Vegetable 1+ Vegetable 2
Meal 3: Legume + Grain + Vegetable

Tips before you meal prep:
-Play some music or listen to a podcast
-Clear some space
-Cook with family members or friends

-Lean meat
-Lentils/Black Beans/Chickpeas

-Brown rice

-Zucchini noodles
-Brussel sprouts
-Spaghetti squash
-Bell peppers
-Sweet potatoes

Healthy Meal Prepping Snacks:
-Trail mix
-Plain popcorn
-Cottage cheese
-Hard boiled eggs
-Veggies (carrots, cucumbers, snap peas, cauliflower, bell peppers)
-Dips (peanut butter, hummus, almond butter)

Meal prep strategies:

Soups! Soups are a great side dish or entree during the winter. Cook a big pot and enjoy it throughout the week. Warm up as much as you need each time, and you can even have some at lunch.

  • Vegetable soup
  • Tomato soup
  • Potato leek soup
  • Chicken soup
  • Lentil soup
  • Mushroom barley soup
  • Chicken tortilla soup

Marinades and rubs – make flavorful meals by marinating proteins ahead of time. If you’re planning on having grilled chicken breast, you can marinade it the night before so all you have to do is cook when it’s dinner time.

Wash and chop lettuce and vegetables on meal prep day. The easiest way to assemble a quick salad or to throw some veggies on a baking dish along with your protein is to wash, cut and prep ahead of time so all you’ll have to do is assemble. Even garbanzo beans or other beans that you like to add to your meals, open some cans and rinse them out and put them in a container in the refrigerator for easy and fast access.

Use a crock pot! There are so many great crock pot recipes that don’t require standing at the stove. Pick a recipe and try it until you perfect the perfect meal that’s hot and ready for dinner.

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