The concept of biweekly or weekly meal prep can seem overwhelming and tedious to some, but there are many little hacks you can do to make it quick, simple, and macro-friendly without wasting too much time or money! Here are 5 nutritionist-approved meal prep tips to set you up for success!
Before you do your grocery shopping, plan out your meals for the week, perhaps even logging them in your fitness pal ahead of time so you know that they will fit your macros. And when you are doing your grocery shopping, make sure you have a list with you (use the notes app on your phone!) so that you end up getting everything you need and nothing that you don’t.
Roasting veggies, starches, and proteins seems overwhelming at first, but not if you cram them all onto a sheet pan, spray a tiny bit of pam spray, season to your liking, and cook everything all at once! Using the same sheet pan cuts down on the dishes that you have to do, and if you opt to use tinfoil you won’t even need to wash a dish.
One of the most underrated kitchen appliances is the crock pot. You can cook large amounts of pretty much anything and it’s bound to turn out great due to the slow, even heat that a crock pot produces. Our favorite here at rev is crock pot shredded chicken! Simply add chicken breast (fresh or frozen), seasonings, and a little bit of low sodium chicken broth. Cook on high for 4 hours or low for 6-8 hours, depending on the size of your chicken breasts. For quick cooking you can cut them into smaller pieces. If you use frozen chicken, you’ll want to cook it on high for up to 12 hours depending on the thickness of the chicken.
Frozen produce gets a bad rap, but the truth is that it is picked at the peak of ripeness and given that you don’t get the kind with any added sauces or salt, are just as healthy as fresh veggies. In fact, they may even have the upper hand when a particular fresh veggie isn’t in its particular season. Steam-in-bag veggies such as broccoli and green beans are quick and cheap and make it easy for you to get all your vitamins and fiber in. Frozen fruits are great for smoothies and could even be added to yogurt or cottage cheese for a quick lunch or snack.
You can use your meal prep foods in multiple ways! Maybe you grill a bunch of protein and have it with a steamed grain and a veggie one night, maybe over greens the next night, maybe in taco form the following! There are so many different ways you can customize simple foods, especially if you have the correct seasonings and are open to trying new things!