When it comes to healthy eating, preparation is the key to success. Planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. And hey, you’ll save money while you’re at it. Whip out your favourite Tupperware and get started.
Chop or spiralize raw vegetables in advance
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last for a week when refrigerated properly in a sealed plastic bag or tupperware.
Customize healthy oatmeal jars
Fiber-rich foods like oatmeal are ideal for keeping you satiated until lunchtime, but most packets have lots of added sugar and unnatural preservatives. If you DIY and use portable glass jars, you’ll control exactly what and how much you’re eating. From “monkey mix” to “raspberries and dark chocolate,” these genius flavour combinations will keep your taste buds happy, too.
Bag up smoothie ingredients
Ever put a little of this, a little of that in your blender and end up with a supersized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time.
Always roll with some protein-rich snacks
Protein is essential for muscle recovery after a tough workout and it also keeps hunger at bay — making it an A+ choice for snacks. Instead of reaching for a packaged protein bar that could have more than 400 calories and 28 grams of sugar, try making your own energy balls. Whip up a batch and store them in the fridge for up to six days.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on skewers can help you control how much you’re eating in one sitting. Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven.
Pre-assemble jarred lunch salads
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier produce like broccoli and peppers, and then saving any leafy greens or grains up top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days.
What are your meal prep tips?