Meal Prep Tips from Two Registered Dietitians
Alex Caspero’s Vegan Meal Prep
Every weekend, I set aside some time to get meal prepping done for the week ahead. It usually do it on Sunday evening, but I sometimes also get up earlier to knock it out if we’ve got a busy day ahead. While my menu rotates each week, I almost always prep the following items: soup, cut vegetables, a breakfast item, cooked grains, a protein, and a healthy snack. Prepping these items makes for effortless mix-and-match breakfast, lunch, and snack items throughout the week.
This week, I cooked a big batch of quinoa, sesame ginger tofu, Nutella energy bites, lentil soup, and baked oatmeal. The entire process took roughly two hours to complete, which is hugely time-saving for the week. For breakfast, I had either baked oatmeal or a smoothie. For lunch, I packed four containers of cooked quinoa, sesame ginger tofu, and steamed broccoli into containers with a few Nutella energy bites for snacks. This prep gave me a healthy lunch option Monday through Thursday with the option to dine out on Friday. The lentil soup was an easy dinner two times this week, and I popped the leftovers into the freezer for a healthy option later this month.
Sarah Greenfield’s Paleo Meal Prep
I also like to carve out time on the weekend to prep my meals for the week. Whenever I cook, I always try to have all of my food groups represented. I love to focus on low-glycemic fruits, complex carbs (like brown rice, quinoa, and sweet potatoes), lots of low-starch veggies, clean sources of protein, and healthy fats. I think about these food groups when I’m shopping and grab a couple of options in each category at the supermarket. There are typically two ways that I meal prep.
Paleo Meal Prep: First Way
The first way is to create a couple larger-batch dishes that I can combine in different ways. That way if I feel like getting more variety throughout the week, I have options. For example, in the photo above, I was feeling inspired by places like sweetgreen. To get that vibe at home, I create a bunch of side dishes that can be combined differently. If I want a salad, I can combine all of the ingredients. Or if I want a warm meal, I can combine just the avocado, chicken, and sautéed cabbage.
Paleo Meal Prep: SECOND Way
The second way I meal prep is to put together actual meals so I have even less to think about during the week. I use these three-compartment glass containers, which help me get more creative with my meal prep.
One thing I like to do is make an entire roasted chicken and use the meat for meal prep. (Bonus: I can use the bones to make a homemade bone broth.) Then, I add sautéed veggies and a carrot, apple, and sweet-potato roast. I also love making quiche because it can be a very balanced meal. I always load up my quiche with veggies and make a barley gluten-free crust so it’s dairy-free. It’s a great source of protein, fiber, and healthy fat!
I try to keep things as simple and straightforward as possible. I really enjoy cooking and being creative in the kitchen. It’s not only good for your body, but it can also save you a lot of money in the long run!
