Meal prep made easy: Save time and eat healthy all week
MEAL prepping is a game-changer for anyone looking to save time, eat healthier, and stay on track with their nutrition goals. By preparing meals in advance, you eliminate the daily stress of deciding what to eat and reduce the temptation to opt for unhealthy fast food.
Workout developer Mesha Gaye Wright said it also helps with portion control, ensuring you eat balanced meals with the right nutrients.
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“Whether you’re trying to lose weight, build muscle, or simply maintain a healthy lifestyle, meal prepping makes it easier to stick to your plan without last-minute unhealthy choices,” Wright said.
She said beyond health benefits, meal prepping saves money and reduces food waste. Buying ingredients in bulk and cooking in batches cuts down on grocery costs and prevents you from overspending on take-out.
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“It also allows you to use ingredients efficiently, avoiding spoiled produce or unused food. Plus, having ready-to-eat meals means you spend less time cooking during the week, freeing up time for work, workouts, or relaxation. In short, meal prep is a smart, practical way to make healthy eating easy and sustainable.”
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Here is how she suggests that you plan your meals, to get the best benefits.
1) Plan your meals – Choose simple, balanced meals for the week. Stick to lean proteins, whole grains, and lots of veggies.
2) Batch cook proteins – Grill, bake, or slow-cook chicken, fish, tofu, or beans in bulk for easy mix-and-match meals.
3) Use pre-cut or frozen veggies – Save time by pre-chopping vegetables or buying frozen options for quick stir-fries and sides.
4) Portion meals in containers – Divide meals into containers so they’re grab-and-go for busy days.
5) Cook once, eat multiple ways – Make versatile ingredients like roasted sweet potatoes or quinoa to use in different meals.
6) Use a slow cooker or instant pot – These appliances help cook large portions with minimal effort.
7) Keep healthy snacks ready – Prep fruit, nuts, or yoghurt in small portions to avoid unhealthy snacking.
8) Label and store properly – Use clear labels with dates to track freshness and store meals in the fridge or freezer.
9)Stay flexible – If you don’t feel like eating a prepped meal, repurpose ingredients into something different.
10)Make it a routine – Set aside a dedicated meal prep day to stay consistent and save time during the week.
Food ideas for preparing meals
Breakfast ideas
1)Banana and oats porridge – Blend ripe bananas with oats, almond milk, and cinnamon for a fibre-rich breakfast. Store in portions and reheat as needed.
2)Callaloo and egg muffins – Bake callaloo, eggs, onions, and peppers in muffin tins for a high-protein, grab-and-go breakfast.
3) Green smoothie packs – Pre-portion spinach, mango, pineapple, and ginger into freezer bags. Blend with coconut water in the morning.
Lunch & Dinner Ideas
4) Chicken with roasted sweet potatoes & steamed veggies – Marinate and cook chicken in bulk, then pair with portioned sides.
5) Vegan ital stew – Prepare a pot of this hearty, vegetable-packed stew with coconut milk, yam, and chickpeas. Portion for easy reheating.
Snacks & sides
6)Roasted breadfruit chips – Slice and roast breadfruit for a fibre-rich, crunchy snack.
