I’ve been meal prepping for over 6 years now. At first, it seemed really hard and really overwhelming. I was thinking: How will I make all of these different meals at all these different times and make it work, right?
But then, I learned a few tips and I managed to become a meal prep master. Today, I want to share some of my healthy meal planning tips with you.
Watch the Vlog or scroll down to keep reading…
Let Me Give You The Basics.
Before we begin, make sure you have a few cookie sheets and an oven.
- What I do first is pick 2-3 of my favorite meals that are going to be on rotation for two weeks. Example : Let’s say I pick chicken, zucchini and sweet potatoes for one; then ground turkey with green chili, green beans and brown rice for the second.
- Preheat your oven
- Put all of your proteins on a cookie sheet. So with the example above, I would put all my chicken and turkey in lines on a cookie sheet (or more than one cookie sheet, depending on your quantity).
- Add some seasoning to your proteins, like Mrs.Dash, or Braggs, lemon pepper, Cajun, Thai, whatever you like. Make sure your different lines on the cookie sheet are seasoned differently. This way, your proteins won’t taste the same all week. You will have a variety of flavors.
- And then, you can cut up your veggies or whatever needs to be cut. In the example above, I picked zucchini, so I cut up all the zucchini, and lay it out on that cookie sheet. I picked sweet too potatoes, right? So I would wrap those in foil & place them on the cookie sheet as well.
- Season your vegetables: add coconut oil, sesame oil, salt & pepper, other spices, whatever you like.
- Bake everything in the oven at the same time, with a timer. Start by setting the timer for whatever is fastest to bake. When the timer beeps, you know it is time to take something out. Leave whatever is not done in there and set the timer again, until everything is cooked.
- Decide on your healthy fats. Each of your meals should be accompanied by a serving of almonds, seeds, nut butter, avocado, or cooked in coconut oil to make sure you’re getting those healthy fats in!
- When everything is cooked, you can start preparing plates by mix-matching all of your ingredients. You can use plastic containers to prep 3 days worth of meals, and freeze whatever you are not using, right? Or, you can use the baggie method where you divide all of your food into individual portion size. Then, you put the protein in one, your vegetables in a second one, and your carbs in another. And then when you are ready to eat a meal, you simply take out the 3 baggies that you want for that meal. You can write Monday/Tuesday, etc. with a sharpie if you want. Don’t be scared to mix it up: ground turkey can go with the sweet potatoes and the broccoli; chicken can go with the zucchini and the brown rice; then you can take your ground turkey and your zucchini and mix it with sweet potatoes, and so on. You can mix and match all of those things that you made.
That’s it! Crazy right? You can easily prep for a week or two with this technique.
Don’t Make It Complicated
I don’t suggest cooking with skillets or making things on the grill, because when life starts happening it is easy to forget your food on there. You don’t want to be stuck with a skillet that requires your complete attention, while your kids start running around; or it’s bath time; or bedtime; or whatever it is you are busy with. You don’t want to be stuck with food that burns up and it was all for nothing right? So, I suggest to always cooking everything in the oven.
When meal times come around, all you have to do is rotate your foods and warm ’em up. You can use the microwave or the skillet to warm up your pre-cooked meals.
Don’t overcomplicate things. All you have to do is pick out two to three proteins, two or three healthy fats, two to three vegetables, two to three healthy carbs, and then just cycle those things. Go on Amazon. Find some super cheap plastic containers you can throw away if something gets nasty. Also, make sure they are safe for the microwave and the dishwasher, because you want to keep things simple.
Don’t let your meal planning overwhelm you. Just keep it simple. Think about different ways that you could mix those three proteins, three vegetables, three carbs together to make different exciting meals. Use different seasonings, different sauces or different oils to spice things up. It’s super easy. Put it all on cookie sheets. Put it all in the oven with a timer, and boom!
Your meal planning made easy.
Did you like these tips? Then you will love a FREE access to the 7-Day Experience with the LadyBoss Lifestyle. Just click HERE
and the FREE Cravings Crusher Cheat Sheet that I made just for you.
With LOVE, always