Meal Prep Tips
Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or soy foods like tofu or soy milk. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:
Shop With a Plan
Prep Ahead
Wash and cut vegetables for a couple of upcoming meals at the same time. Portion out snacks, breakfasts, and lunches at the beginning of the week.
Enjoy Veggies Raw
Not cooking saves time, too! Carrots, sugar snap peas, cherry tomatoes, cucumber slices and celery are the original fast foods. Have you ever tried raw broccoli or cauliflower florets? Sliced jicama?
Use a Toaster Oven
Small appliances heat faster and use less energy. They are perfect for cooking fish filets or chicken nuggets, roasting green beans, heating sandwiches or quesadillas, even baking cornbread.
Plan For Leftovers
Cook once, eat twice. Double recipes and freeze leftovers for another meal.
Use a Slow Cooker
Skip standing over the stove with slow cooker recipes. Slow cooker soups and stews are also a good way to use up fresh vegetables that may be a little past their prime.
6 Simple Kitchen Time Savers
An organized kitchen will save you time. Keep items you use most often such as knives, cutting boards, herbs and spices within easy reach.
A clear kitchen space has been shown to help people make healthier decisions. Before you cook, clear off the counters to make space for your meal prep.
When chopping veggies for a meal, chop more than you need. Extra veggies can be served up for future snacks or frozen and used later.
Have all ingredients ready at once before you start your meal prep. It will be easier to spot missing foods or avoid skipping steps.
Double your recipe and freeze the extra one. You’re making a dish for your future self, and you’re saving yourself time and energy.
Fill the sink with soapy water and wash the dishes as you cook. This will save you time and energy.
Adapted from MyPlate.gov