Home Recipes Healthy Recipes Hacking Meal Prep: Tips, Tricks & Recipes!

Hacking Meal Prep: Tips, Tricks & Recipes!

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We can plan to win or plan to fail!

Here is a abstract of the knowledge I shared in my meal prep 101 video YouTube so you possibly can keep on observe to attain your objectives.



What is meal prep?

  • Preparing some or your entire meals prematurely.
  • Why is meal prep vital?
    • Preparation is essential in your journey! One widespread mistake just isn’t having more healthy alternate options available. When we don’t have food ready or healthy snack choices, we have a tendency to succeed in for objects that won’t help fitness objectives.
  • If you’re a bodybuilder, fitness mannequin or athlete, you could need to contemplate meal prepping since your “body is business” and understanding what you’re placing in to it’s fairly vital.
  • Beginners ought to start with 2 meals and 1 snack and they need to embody their “trigger meals” – these are the meals through which you might be most inclined to eat one thing unhealthy.  Being ready can reduce the chance ofyou deviating out of your plan.
  • Advanced customers can prep all of their meals without delay and bear in mind to provide your self selection!



Tips on Food Storage & Reheating Meals

  • When prepping for the week, the utmost that I like to recommend making ready prematurely is 5 days price of food.  Keep as much as 3 days price of meals within the fridge and freeze the remainder of the meals.
  • The temperatures of your fridge and freezer, in addition to the kinds of containers you employ, are very important in preserving freshness of your meals.
    • Your fridge temperature needs to be 40F or under and your freezer needs to be a minimum of 0F or under.
    • If you might be making ready a number of scorching meals, you need to enable the meals to chill down (practically to room temperature) after which retailer them within the fridge or freezer inside 1-2 hours of making ready.
    • Glass containers are nice to have within the fridge as a result of you possibly can see the contents they usually typically can be utilized in most microwaves.  If you employ a plastic container, simply ensure it’s BPA free.
    • If you’ll freeze your meals, ensure the containers are hermetic! If not, the food could also be inclined to freezer burn and style like ice by the point you reheat and eat the meal.
    • Here is a useful link with urged food storage instances from FoodSafety.gov – http://www.foodsafety.gov/keep/charts/storagetimes.html
  • When defrosting your meals, I at all times advocate defrosting within the fridge the night time earlier than you’re going it eat the meal.   It takes longer, however actually, it has the much less danger related to it. Be cautious in case you’re planning to make use of the microwave to defrost your meals.  Often instances the microwave will warmth food up fairly shortly and if there was any micro organism on/within the food, it may well start to multiply or unfold.  Plus, some components of the meal shall be frozen whereas others stay heat scorching so a part of your meal could be overcooked.

Microwave Safety

  • While there are considerations about each the health dangers related to high-level publicity to microwaves, much less is thought concerning the low-level publicity.  The FDA reviews that scientific questions nonetheless stay as to the consequences of low-level publicity to microwaves however typically folks ought to apply widespread sense.
  • Other choices to reheat your food embody: convection ovens, stovetops, crockpots, rice cookers and ovens.
  • But, typically the microwave is all you will have! Here are some tips:
    • Use glass containers every time potential.
    • Use BPA free plastic. Often instances the food can get so scorching that it melts the plastic materials.  Substances and chemical substances used within the manufacturing of the plastic can leak into your food and trigger critical health considerations.


2 Tips for Prepping Smoothies

  • Place the contents for every smoothie in a sealable bag or hermetic container.  Prep not more than 4 days price. Place the elements in a bag after which dump the contents into your blender every morning and mix.
  • Make smoothie “ice cubes.”  Blend leftover veggies and fruit and pour the contents into ice dice molds. You can add these to different smoothies at a later date as an alternative of utilizing ice.

Multi-task within the kitchen

  • Cook a number of issues without delay!  You can truly bake a protein like hen or fish AND roast your veggies on the identical time.
  • Use starchy and hearty veggies which you can roast within the oven for about 30 minutes.  That method you possibly can simply lower the period of time within the kitchen.
  • Heres a fast recipe for roasted veggies you possibly can cook dinner alongside your protein:
    1. Set oven to about 420F.
    2. Chop up your veggies. I used candy potato, purple fingerling potatoes, crimson potatoes, carrots and broccoli.
    3. Mix collectively 2 -3 tbsp safflower oil (or olive oil), 2 sprigs rosemary, 1 .5 tsp garlic powder, contemporary lemon juice and 1 tsp oregano.
    4. Pour the oil combination over the chopped greens and blend collectively.
    5. Place the veggies on a baking sheet after which add sea salt and pepper.
    6. Bake within the oven for 30 minutes.

roasted vegetables for meal prep

How to be sure to use ALL of your quinoa

Find EASY methods to make quinoa extra scrumptious.  You can do this by including in a couple of elements. Here are 2 fast scrumptious hacks to quinoa – one salty and one candy.

  • Breakfast quinoa. It’s filled with healthy fat, pure sugars and complicated carbs.
    • Mix cooked quinoa, with add naturally dried berries, nuts like walnuts, seeds like pumpkin or pepitas and 1 tbsp cinnamon.  Mix this collectively very nicely.
    • Each morning scoop out a few cup, warmth within the microwave for not more than 1 minute.
    • Pour about ½ cup almond (or coconut) milk over it.  And I assure this WILL be your new favourite breakfast. Bet.

vegan breakfast quinoa


  • Mediterranean-inspired quinoa.  Delicious with an typically missed healthy fats – the olive.
    • To cooked quinoa add chopped cucumber, pitted Kalamata olives, tomatoes, feta, contemporary lemon juice, cumin, sea salt, pepper and cilantro.  Mix collectively.

mediterranean lunch quinoa

With these 2 recipes you’ll by no means have leftover quinoa once more!

How to Step Up Your Chicken Game

  • Chicken is probably going the commonest type of protein for many meat-eaters of their healthy eating journey.
  • Check out my #BattleChicken video on YouTube that offers you one of many methods I cook dinner hen breast in order that it doesn’t style like dying.

3 Quick Tips

  1. Make a number of seasoned parts of hen breasts so as to add selection to your weight loss plan.
    • Cover a baking pan with aluminum foil.
    • Make 3 columns within the pan.  Take a sheet of aluminum foil and fold it over to create a divider. Then, place the divider contained in the pan and mash down in order that it’s set in place.  Repeat the method to make one other divider.
    • Add your chopped uncooked hen breast items.  Season every column or part otherwise.
    • Bake within the oven.

chicken meal prep tip

  1. Make kabobs to apply portion management or to ensure your meals are assembly your macronutrient requirement.
    • Chop up the hen breasts.
    • Use your measuring scale to precisely measure out 6oz of uncooked hen.
    • Once you get the precise variety of items, season them and add them to a kabob.
    • Use veggies like bell pepper, mushrooms and onions as dividers.

portion control chicken meal prep

  1. Wrap hen round veggies to kill 2 birds with 1 stone – protein and veggies multi functional!
    • Take a 3-4 ouncespiece of hen breast and season it.
    • Add a vegetable like asparagus, bell pepper slices or carrots to the middle of the hen breast.
    • Wrap the hen across the greens.
    • Place it on a baking sheet with the flap going through down in order that it bakes closed.

chicken wrapped asparagus

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