Meal Prep Hacks
True Life: I’m a Nutrition Coach Who Doesn’t Love to Cook.
It's not that I don't OCCASIONALLY love to whip up a good meal, but more often than not, I'd rather spend my time outside of the kitchen, not crafting elaborate dinners. And even when I do, I don't want to log 900 ingredients in MyFitnessPal, so I like to keep it simple. I still want to meet my nutrition goals, so my husband and I make time (about an hour or so each week) to prep as much food in advance as possible for the week.
I often advise my nutrition clients (especially those who are just getting the hang of logging) to keep things as simple and as repetitive as possible - perhaps only rotating through 5 or 6 meals at a time until it becomes habit, and then start branching out to include new things! Even if you just did this for breakfasts and lunches, you'd save yourself a ton of time wondering if you're eating the "right" thing, and eliminate the need to buy $$$ food from a restaurant.
Here's my step-by-step process to creating breakfasts/lunches/dinners throughout the week, in about an hour from start to finish, no real "cooking" required. I will say that, while these items are all cooking at the same time, we are also usually making a pot of soup or chili on another stovetop burner to add more variety, but even if you JUST did the below, you'd be set for a few days (with a few pieces of fruit, yogurt or more veggies added in).
On one burner, hard boil one dozen eggs (less if you don't enjoy them daily for snacks, breakfast or lunch).
On another burner, cook 4-5 servings of oats according to package directions (I add cinnamon and almond milk while cooking). When the oats are just about finished cooking, add 1 scoop of protein powder per serving of oats, give it a good stir (add more water if needed) to ensure a high protein breakfast option is available at the ready.
In a 400-degree oven, roast 3-4 sweet or regular potatoes on one shelf; on the other, place a tray of any veggies you would like to roast on a cookie sheet with a little olive oil, salt and pepper. I like broccoli and brussel sprouts, as they hold up well re-heated throughout the week. Roast veggies approximately 30-40 minutes, sweet potatoes for one hour.
While all this is happening, throw a pound or two of skinless, boneless chicken breasts in a crock pot with a little salt, pepper, any other seasonings you like and a cup or so chicken broth (water works fine in a pinch). Cook on low for 6-8 hours, shred and serve throughout the week - one day you could toss in BBQ sauce, one day on top of tortillas for chicken tacos, salad, etc. Vegetarian or vegan? Lentils or beans are a perfect option to sub in here!
It's simple, filling, covers proteins/carbs/veggies and something you definitely have time for! #mealprepmonday