It’s January. This tends to be the time of year that people start making lifestyle changes (usually in the hopes of losing weight). For busy people, meal prep is key to having healthy meals and snacks ready. However, it can take a lot of time to prepare large full meals. Many people make a day of “Meal Prep Sundays” or Mondays. Not everyone has the time for this.
I started my weight loss journey after I came home from studying abroad (though I lost weight while living in China). That’s how I started learning to cook. With no job or school I could spend all the time in the world cooking, experimenting, and getting inspiration from online and cooking shows. Now that I’m working toward medical school, working full-time, and (at one point) attending classes, I had to prioritize tasks other than meal prep.
My husband is a gym-junkie. He likes protein-heavy meals. This was quite an adjustment to cooking for him (high volume and high protein) versus myself (leaner, smaller meals). Over the years we’ve learned some tips and tricks for meal prep.
- Hard Boil Eggs
Boil a dozen (or fewer) eggs. This should take less than 20 minutes. These will be available throughout the week. Eat eggs whole for breakfast or a snack sprinkled with salt and pepper. Cut up eggs to eat on toast. Make egg salad.
2. Cheese, Meat, and Crackers with Fruits & Veggies
Starbucks sells “Bistro Boxes”, which I refer to as “adult lunchables.” Use cheese cubes, deli meats, crackers, and slice up fruit and vegetables. These make excellent lunches. I find them incredibly filling. I also love the ideas from College Nutritionist.
3. Large Batch of Rice and/or Pasta
I make several cups worth of white rice in my rice cooker. Once cool, I place it in glass tupperware in the fridge. Egg noodles, spaghetti, and other pastas are also options. It makes dinner easier when the carbohydrate is ready to be reheated. My husband and I cook up some meat quickly in a pan and eat it with rice and a frozen veggie.
4. Frozen Meatballs
I started buying these to make super fast spaghetti and meatballs (spaghetti + frozen meatballs from the oven + a jar of spaghetti sauce). Pop them in the oven for 20-25 minutes and they’re done. Very little effort. I’ve found they also can be versatile to add as a protein into frozen Steamfresh meals, salads, or with the rice and pasta I’ve pre-cooked.
The point of meal prep is to save money, eat healthy, and often to cut down on the amount of cooking you do in a week. Find what works for you. Prepare slow cooker dinners and store in the freezer so you can toss dinner in the Crock Pot to cook all day. Meal prep breakfast if you’re someone who is always rushing out the door in the morning. There is nothing wrong with relying on pre-cooked or frozen foods to help you with faster and healthier meals. Finding easy, efficient ways to meal prep will help you with your goals!