I created these PRO TIPS to set a foundation for you. To steer you towards choices that will work FOR you and equip you with the tools you need to succeed in the ONE THING that will make life so much more beautiful – YOUR HEALTH.
WBB Meal Prep PRO TIPS:
1. DOUBLE DUTY DINNERS: Cook once, eat twice! Extra portions mean more time saved and delicious meals ready to enjoy. Whether it's doubling your soup recipe or grilling extra tofu or fish…making more means fewer cooking sessions throughout the week. Plus, leftovers are a smart and time-efficient way to cook up new creations. By pre-planning and doubling up, you're setting yourself up for success and simplifying life in the kitchen!
2. INVEST IN ESSENTIALS: Stock up on high quality, must-have kitchen tools. This will streamline your meal prep process and make cooking a joy rather than a chore. For example, a sharp set of knives (or even one good one) ensures precision slicing and dicing, while sturdy cutting boards provide a stable and safe surface. Having an assortment of storage containers (preferably glass) in various sizes allows neat organization of prepped ingredients and leftovers. This keeps your fridge clutter-free and your meals easily accessible.
3. PREP PRODUCE FIRST: THIS is a game changer! Start your meal prep by PRIORITIZING PLANTS FIRST! This is my motto and something I help clients to figure out especially if there’s a pressing need or health goal to achieve. Fresh produce is the foundation of nutritious meals so it's essential to always have a lot of them on hand and to give them the attention they deserve. Begin by washing, drying, and chopping your produce. Store them in convenient containers for easy access throughout the week. By having veggies ready to go, you'll be more inclined to incorporate them into a stir-fry, layer them into a colorful salad, or adding them to soups and stews. Cutting and peeling fruits ahead of time are also a good way to grab a healthy snack. Prioritizing produce in your meal prep ensures that you will be ready to tackle any recipe ahead of you.
4. PRE-PORTIONED SNACKS: Your body will thank you later! Having these on hand is key to staying fueled and satisfied between meals. Cut up veggies, fruit slices, and the right serving sizes of nuts are all convenient options that will curb hunger and prevent “empty-nourishment-snacking”. (You won’t even see that bag of chips!) By taking time to prep your snacks, you are training yourself to grab the healthier option.
5. PREP SMARTER, NOT HARDER: Your body can’t feed itself, so it needs you! Don’t complicate your health, optimize it! By choosing an array of versatile ingredients that your body wants and needs, you will not only maximize your efficiency and minimize waste, but you’ll ultimately maximize your energy, beauty, strength, and resilience. Opt for ingredients that can be used in multiple dishes throughout the week and plan your meals around flexible ones that can be used in more than one way. As you get the hang of it, the more adventurous you’ll become. In no time you’ll be cooking up delicious, wholesome, and nourishing meals that will make you feel and even look differently!
6. ORGANIZE YOUR PREP WITH LABELS + DATES: It’s sounds monotonous but if you get the hang of this, you’re going to start to see a dent in your grocery bill (in a good way) and more money in your pocket! (I mean, this ONE STEP could save you hundreds depending on your weekly haul!) Just like an artist setting out their tools so their creativity can get to work, this will be YOU in the kitchen! Labeling your prepped ingredients AND meals helps everyone know what’s available, what to grab, and what they can use to cook a fresh meal. You avoid mystery containers lost in the back of the fridge, and it will actually help you to know what’s running low or worst, buying twice! Organizing your prepared foods is just another way of prioritizing your life and health!
7. EMBRACE THE SLOW COOKER: Slow cooked meals develop rich, complex flavors while offering that extra TLC-flavored goodness that the whole family will love. And guess what, the cooker does ALL the heavy lifting! Most of my clients are busy doing life so this one appliance is a GAME-CHANGER. Not only does it save you time and energy but it can do wonders to combat the everyday stress of “OMG what am I going to cook for dinner?!” And guess what else? A yummy and nourishing hot meal prepared in a slow cooker is big enough to last a few days! Are you in yet?
8. SPICE IT UP: Herbs, spices, homemade dressings, and sauces can elevate the flavor (and nutrition) profile of your meals without adding extra calories or extra ingredients that can be unhealthy or unrecognizable! A sprinkle, pinch, dash, or drizzle of the right spices can create a whole new experience at meal times. Exciting your palette will excite your desire to eat real food and it will definitely leave you hungry for more quality choices.
9. MAKEI IT A FAMILY AFFAIR: My whole family loves to meal prep! And it’s something we’ve always done. Not only is it a fun and enjoyable way to spend quality time together, but as the kids were growing up (From their highchair days onward!), it provided a lot of “teachable moments” that, to this day, are a healthy part of their lives. Plus, when a bunch of you have a hand in preparing the meals, everyone is more likely to appreciate and enjoy the food that's served and all the healthful benefits that come with it!
10. CELEBRATE SMALL WINS: Meal prep is all about progress, not perfection. So, as they say, don’t sweat the small stuff! Instead, celebrate the small wins! Whether it's successfully prepping your fruits and vegetables, labeling your prepped foods, tackling a new recipe, sticking to healthy foods for a whole week…ALL these little actions are helping you to nourish your body with mindfulness. Success breeds success! Before you know it, you will feel happier, healthier, and filled with vital energy, motivating and inspiring you to continue this way of life FOR LIFE!
11. TREAT YOURSELF: Don't forget to include some treats in your meal prep! Yes, treats can be healthy and super satisfying too! I always share with clients that cravings are your body’s way of signaling that it needs something. Before you satisfy the sweet or savory crave, listen in and prep ahead some go-to snacks that will tame the inner cookie monster down a notch. Trust me, I know how strong that urge can be so for reading all the way to this point, I’ll leave you with one of my special treats that clients can’t get enough of: Chocolate Peanut Butter Energy Bites (YUM). By rewarding yourself with healthy treats like this, you start rewiring your brain to seek and find what is nourishing vs what is not!
Finally, as for the meals themselves, I’m always a proponent of prepping for your individual health goals and desires. Whether it be to increase your energy, lose a few pounds or to overcome a health issue that has crept up with time, the goal of meal prep should always include the ideal way of life you want to create for yourself and your family.
Instead of sharing a recipe this time, I thought I’d share my go-to plant forward grocery list. (Check it out below!) It will help you to get the hang of prepping more purposefully. A pantry clean out can seem daunting, especially if you don’t know what to remove. Instead, start by adding in real, wholesome foods and ingredients and use my recipes to start!
If you found this helpful, please share it with a friend and as always, you’re welcome to contact me for a FREE Mini Coaching Session to go over your specific needs.
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DON’T NEED THE FREE MINI COACHING SESSION TO HELP YOU GET STARTED?
GRAB THE GROCERY LIST BELOW THEN HEAD OVER TO MY RECIPE PAGE TO GET STARTED!
