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I used to be all over the place when I was getting food ready for the week because I was doing too many things at once (or one thing at a time) and my timing was all off. For example, I used to roast everything in the oven- veggies, chicken, potatoes, etc. But space is limited and I could only do a couple of things at once! Now, I stagger my start times and use other cooking methods so things that take the longest (my favorite brown rice takes 55 minutes) get up and running first and things that take the least amount of time (steaming my broccoli, 8 minutes) go last.
I also didn’t find it helpful to portion things out in advance. It may seem like you’re taking a good step to put all your food together for the next 4 days in one sitting (eg. making a full salad). I find this to be a big commitment. I find that if I have all of my ingredients prepped and stored separately, I take out what I want at that time and it only takes a few minutes and I can mix and match. I know salad is a really popular meal prep idea, BUT just think about if you really want to spend an hour chopping lettuce or if you have the money to spend on bagged lettuce (it’s way more expensive!).
So I’m sharing some things that have proven useful to me over the years. One thing I will guarantee no matter what method, you will make better choices if you have healthy food prepared.
I broke it down further here for ease, and to assess if you’re getting complete meals with all your macro and micronutrients (carbohydrate, protein, fat, vitamins and minerals)! Also, these are things I’ve found hold up the best over a week and are easy.
CARBOHYDRATE/GRAINS
- Potatoes (sweet or white- don’t let anyone tell you they’re bad for you)
- Rice (whole grain preferable- this can even be minute rice)
- Quinoa (takes less time and has added protein!)
- Any other whole grain that can be cooked in batches (oats, farro, bulgur, millet, whatever)
- Whole grain bread/toast
PROTEIN
- Hardboiled egg
- Can or pouch of tuna or salmon (these are at the top of my list, and most don’t have a lot of additives or added sodium)
- Halved chicken breast (for ease in cooking, portioning and prep time
- My favorite chicken marinade is olive oil, apple cider vinegar, oregano, onion powder, salt and pepper
- Sliced and baked tofu
- Ground turkey/chicken/beef whatever you like (cook and store)
- Beans (Drain from the can, rinse, toss with a little olive oil and save in a container)
FATS
- Avocado (don’t cut in advance, I think we all know this)
- Nuts and seeds (preferably unsalted)
- Healthy oils (olive, walnut, avocado, some vegetable)
- My favorite dressing recipe is dijon vinaigrette, something like this one from Martha Stewart)
- Nut butters
FRUITS AND VEGETABLES
- Fresh is great, but don’t forget to think of frozen/canned, especially if it’s out of season
- Convenience items tend to cost more (eg. baby carrots), but if time is your big factor then go for it
- Apples, bananas, pears, berries, grapes, dried fruit
- Carrots, celery, cucumber, peppers, broccoli, edamame
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