Planning and making meals ahead of time doesn’t just make it easier to eat clean.  It can also save you time trying to figure out what to eat each day!  If you often stare into the pantry or the fridge at the end of the day wondering what to make for dinner, meal preparation can be a lifesaver (and a calorie saver)!

  1.  Make chicken and vegetables more interesting by adding different herbs and spices. Try different dips, like hummus, beetroot dip or tzatziki, and dip slices of veggies into it for a snack! If you have a slow cooker, use it to make delicious stews or soups that you can portion and store to use during the week.
  2. To make meal prep easier, focus on preparing ingredients, rather than full meals. Wash, chop and prepare your vegetables then store them in airtight containers in the fridge. Cook grains (like quinoa, brown rice or barley) ahead of time and freeze the portions in individual freezer bags. Then you just combine the ingredients to build a healthy salad or hot meal.
  3. Store your ingredients correctly.  No one wants to waste food, so make sure you are storing prepared ingredients correctly. Plus, you don’t want to risk eating something that has gone bad! Here are a few guidelines for how long those meal prep foods last:
  • Boiled eggs — In their shell, boiled eggs can be stored for up to one week. Once the shell has been removed, they need to be eaten the same day.
  • Cooked rice — Keep cooked rice in an airtight container in the fridge and eat it within two to three days.
  • Cooked chicken or salmon — Once cooked, chicken or salmon can keep for up to two days in the fridge (I keep chicken for 3 days).
  • Roasted vegetables — After roasting, vegetables can be placed in airtight containers and stored for up to a week in the fridge.
  • Legumes and lentils — Try to use these within two days of cooking.
  • Grilled red meat — Store in a container in the fridge and use within three days of cooking.
  • Prepared soups or stews — Freeze for up to 2 months, or keep in the fridge and use within 3 days.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: