When you're tired and hungry, the quickest option usually wins. Meal prep changes that by making the healthy option the easy one. And you don't need to eat the same chicken and rice every day.
Start with components, not full meals
Prepare building blocks that you can mix and match during the week:
- A grain: brown rice, quinoa or whole-wheat pasta.
- A protein: baked chicken or tofu, boiled eggs or a pot of lentils.
- Vegetables: roast a big tray and wash raw ones for salads.
- A sauce: a yoghurt dressing, pesto or tahini sauce changes the flavour.
A one-hour routine
- Start the grain and the oven for the roasting vegetables.
- Cook the protein while the vegetables roast.
- Wash and chop raw vegetables and fruit.
- Make one sauce or dressing.
- Portion into containers, let them cool and refrigerate.
Food safety
- Cool food quickly and refrigerate within two hours.
- Eat prepared meals within three to four days, or freeze them.
- Reheat until steaming hot all the way through.
Keep it realistic
Even prepping just lunches or breakfasts makes a difference. Start small and expand once it becomes a habit.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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