Our Version of Meal Prepping
With school back in swing and many of us returning to in-person work, our community is busier than we were in the slower months of summer. Often when we become busy and have minimal time, the first things to go are the “non-essentials.” Unfortunately, for a lot of people, this includes daily movement practices and preparing nutritionally balanced meals. When we leave the house early and get home late, it is easier to just order take-out, eat random fixings from the fridge that are not satisfying, or worst of all - skip meals!
We hear the term “meal prep” all the time. Social media shows us perfectly portioned containers filled with colorful vegetables, perfectly seasoned and cooked proteins, fancily flavored rice, etc. This is wonderful for those that have the time (and skills) to have every meal of their week prepped and ready to go by Sunday afternoon. But, the reality is that for most of us, that just is not doable. We have an approach to meal prepping that takes the perfection out of it and serves as a tangible way to ensure we have balanced meals throughout the week. We like to break it into steps to make it more manageable to curate to your taste.
Step 1: Head to the grocery store or farmer’s market!
-Before we can think about preparing the food, we’ve got to get it! Next time you go to the grocery store, break down your list into proteins, carb sources, fruits and vegetables, and fat sources. Ideally, when we think of preparing meals, we want to ensure we include all three macronutrients, which are protein, carbohydrates, and fat. Next, throw in some fruits and veggies for color and micronutrients. Below are some examples to help navigate your next grocery run.
Proteins: chicken breasts, ground chicken or turkey, ground beef, steak, salmon, shrimp, eggs
Carbohydrates: rice, pasta, bread, lentils, potatoes, sweet potatoes, squash
Fats: avocados, cheese, olive oil, nuts, nut butter
Step 2: Think about your week and how much you’ll need prepared
We like to think 2-3 days ahead in our version of meal prepping. How many meals will x amount of cooked chicken breast last you? How many meals will x amount of rice serve? This is completely individual and takes some trial and error to figure out.
Step 3: Prep it!
Let’s say you’ve decided 3 chicken breasts and ½ pound of ground beef will last you 2-3 days of meals. Start there! Cook 3 chicken breasts and ½ pound of ground beef, along with a big batch of rice or a couple of roasted sweet potatoes. Cooking rice in an instant pot and sticking some meat and veggies in the oven to roast is suprisingly quick and easy, and will actually save time and dishes of cooking and cleaning up individual meals.
Step 4: Put it together!
The best part of our approach is that you can mix and match to include variety in your diet, while having the same staple items on rotation. For example, one night for dinner, toss some rice, chicken breasts, a veggie of choice, and a bit of avocado onto your plate. The next night, try a roasted sweet potato, ground beef, olive oil and some broccoli. This allows flexibility in what you feel like eating, while helping you be prepared to throw anything together and make it balanced.
Step 5: Add your favorite things!
We like adding banana peppers for a bit of spice, or pickles for some crunch. You can also find sauces that you love to help keep things new and interesting.
Step 6: Assess quantities and repeat!
After a week or two, you will have a better idea of how much you need to buy and cook to create your meals. We encourage you to think about how you are constructing your meals in this busy season of life and listen to your body when it needs more or less of something.
Check out our recipes for some creative ideas. Buddha bowls are one of our favorites to prep because you can pre-cook most of the ingredients and add a variety of fresh toppings to change it up.
