Mastering Plant-Based Meal Prepping
Meal Prepping: The Power Move
While meal planning is the "brains," meal prepping is the "brawn" behind your meal strategy. It’s all about doing the legwork in advance, so your meals come together with ease when you're ready to eat. Prepping can take many forms: chopping vegetables, cooking grains in bulk, roasting or air-frying ingredients, or even preparing full meals like casseroles, soups, or salads that are ready to grab and go. The beauty of meal prepping is that when hunger strikes, you already have the ingredients—or even the entire meal—ready to go.
For example, if you’ve planned meals that involve a lot of vegetables, like stir-fries or grain bowls, you can save time by pre-chopping onions, peppers, and other veggies. You can also cook grains like rice or quinoa in bulk, so they’re ready when you need them. Prepping a big batch of chili, casseroles, or a large salad for the week can be a game changer, especially on those busy days when cooking from scratch feels like a chore.
MEAL PREPPING:
1. Be Intentional
Set aside time for meal prepping. Pick a day that fits your schedule—for example, Sunday works best for me. I choose recipes for the week and prepare meals for at least three to four days. If you work weekends, choose another day that works as your “weekend” to get it done.
2. Involve Your Family
Get the family involved, especially the kids! Let them help by prepping fruits and veggies or dividing bulk items into smaller portions. It makes the process more fun and teaches them about healthy eating.
3. Repurpose Ingredients
Use the same ingredients in different meals. For example, add spinach to spaghetti sauce or toss it into a smoothie. You can also use leftover quinoa for a salad or stir-fry the next day. This helps reduce food waste and keeps meals interesting.
4. Embrace Batch Cooking
Save time by cooking large amounts of grains, beans, or veggies. Store them in the fridge or freezer for , ready-to-go meals throughout the week.
5. Prep Healthy Snacks
Chop veggies, slice fruit, or portion out nuts for easy snacking. Having these ready-to-go snacks makes plant-based eating more convenient when you're hungry.
6. Use Quality Containers
Invest in good, eco-friendly containers. They keep your food fresh, organized, and reduce waste. Plus, using recyclable containers is a great way to be more environmentally friendly.
Modern Day Meal Planning
Cooking in batches also allows you to make several individual servings of breakfast the night before and then you can just warm them up in the morning as needed. Use a cupcake tin to make breakfast cups with whatever ingredients you want (for example, potatoes, chopped seitan or tempeh, spinach, salsa, etc). Breakfast burritos with jackfruit, black beans and scrambled tofu are a wonderful high-protein option that should stave off hunger for hours. This prevents unnecessary snacking, which in turn leads to weight gain.
If you're hungry for more in-depth meal planning guidance, check out my book, 'Meal Masters: Your Simple Guide to Modern-Day Meal Planning.'
This book is your one-stop-shop for mastering the art of meal planning. 'Meal Masters' is not just a book; it's your passport to confidence in the kitchen, empowering you to take control of your food consumption and overall well-being. Get your copy today and embark on a delicious journey to a healthier you!" And if you need some plant-powered recipes, be sure to grab a copy of my cookbook Doc Fix My Plate! The Physician In The Kitchen’s Prescriptions for your healthy meal makeover.
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