8 Time-Saving Meal Prep Ideas Nutritionists Actually Use

If you're trying to clean up your diet, preparing your own meals is key. But when you come home exhausted after a long day at work, the last thing you want to do is dice onions or wait around for a chicken to roast.

The way to avoid giving in and calling Seamless is to do your food prep ahead of time, say on Sunday, so you have all your ingredients ready to hit the microwave?or even better, a stash of pre-made meals ready to put on your plate. To help you organize your prep time, we reached out to five nutritionists for the easy tips they use in their own kitchens.

Chop a bunch of veggies

If you're prepping meals just for yourself or one other person, it shouldn't take more than an hour to wash, peel, and chop all the vegetables you'll need for the entire week ahead. Julie Upton, RD, suggests prepping enough greens for four to five days, so you'll have them to toss into a stir-fry, throw in a sheet pan, or even munch raw.

Don't love the idea of breaking out a cutting board and dirtying up your kitchen counter? "Buy pre-chopped veggies to make a quick meal," suggests Brooke Alpert, RD, author of The Diet Detox. Sure the pre-cut kind are more expensive, but if it helps you eat healthier, it may be worth the extra cash.

Cook one or two protein sources

Pan-fry chicken breasts, grill salmon fillets, or hard-boil a half-dozen eggs at once, and you'll have versatile, high-quality protein that can last the entire workweek. Upton has a trick for prepping a large serving of chicken: "I will Instant Pot a whole chicken, then I'll use the cooked chicken during the week for various dishes like soup or casseroles." Vegans and vegetarians can steal this hack too by cooking a big pot of lentils, chickpeas, or beans all at once, with an eye toward adding them to veggie-based dishes all week long.

Pack food in storage containers

Pick up food storage containers in varying sizes, so you have places to separate and stash pre-made veggies, sauces, protein, and other items. The containers will help them stay fresh too. "I also like to use rectangular glass meal prep containers, so they can be refrigerated, and then baked, and/or microwaved straight from refrigerator," says Sharon Palmer, RDN. For some foods, plastic bags work just as well. Katherine Brooking, MS, RD, suggests storing your prepared veggies in plastic baggies in the proper proportions for the meals you plan to eat. "I put them in an air-tight baggie with a date so I can just grab and use during the week."

Keep measuring cups nearby

Once you have containers filled with a week's worth of food, it can be hard to eyeball the proper serving size for one meal. Cynthia Sass, MPH, Health's contributing nutrition editor, suggests leaving clean measuring cups in the fridge on top of your food containers. "I can just scoop them out in the right proportions," Sass says. "I aim for two cups of veggies, a half cup of cooked pulses (beans, lentils, chickpeas), or a half cup of wild salmon salad, and a half cup of cooked starch (sweet potato, quinoa, brown rice, purple potato)."

Double up on servings

When whipping up dinner for her family, Upton makes extra servings of vegetables, grains, and chicken to use as ingredients for future meals. It's a no-brainer way to keep your prep time minimal yet always have ingredients ready for a quick, fresh dish the next night. "For example, extra veggies become fillers for frittatas," she says.

Most Read

★3 Must Try Face Yoga Exercises For Glowing Face

★10 Ways To Use Sesame Oil For Beautiful Skin

★Carbohydrates and sugars

★12 Real Amazing Benefits Of Skipping For Weight Loss

★Best and Worst Drinks for Weight Loss

★Manage oily skin in winters with these steps

★9 Super Simple Exercises to Reduce Belly Fat

★Yoga Asanas To Prevent Hair Loss

★How your make-up bag could wreck your health

★7 Filling Foods to Keep Belly Fat at Bay

★Man has lived with giant neck for 13 years after going to doctors for help

★Can Eating Bananas Help You Lose Weight?

★Whole-body vibration may be as effective as regular exercise

★How to Set Weight-Loss Goals You Can Actually Achieve

★Cancer risk of breast implants 10 times higher than first feared

★Does ginger gene offer key to younger looking skin?

★Face Scrubs and Face Packs

★Exercise can help boost memory through bone hormone: Study

★Fruitylicious cure for ageing skin

★How to Make Elderberry Syrup

★12 Benefits of Hair Spa Treatment

★How To Achieve The Perfect Nail Shape

★Why most people use emotional words to persuade others

★Five foods that can cause problems if consumed on an empty stomach!

★Smoking and sight loss warning

★Study finds dramatic weight loss can be achieved WITHOUT counting calories

★Just ten minutes of play a day can help children reduce their risk of developing heart disease and diabetes later in life

★How mood and eating behaviour are connected

★This Yoga Flow Will Instantly Boost Your Mood

★15 Best Heart-Healthy Foods

★11 Realistic Methods of Stress Management

★Daylight Savings Time: That miserable time of year when many mourn loss of one-hour sleep

★7 Healthy Hacks for Your Pumpkin Spice Latte

★Top 5 foods for glowing skin

★Top Fitness Stars Share Their Most Common Workout Habits

★How to prevent peanut allergies in children?

★Making handloom accessible

★Acne sufferers likely to live longer than people with flawless skin

★The Brilliant Food Combo That Helps You Burn More Fat

★The Key to Healthy Aging

★5 most surprising cosmetic surgery trends across the globe

★5 Yoga Poses that Can Give You a Glowing Skin

★10 Natural beauty tips for face you must try

★Hard work, no pay linked to mental health issues in comedians

★Hair removal injuries rocketed NINE-FOLD since 1991

★Vitamin reverses aging in organs and muscles

★The Benefits of Yoga Beyond Flexibility

★Flex Your Memory Muscle

★Do you want to be paid for sleeping well at night?

★6 Fantastic Yoga Asanas That Will Help You Fight Skin Problems


©2019-2020 All rights reserved. shapesnfitness.com