How to cook better, at college, without hitting the bank account too hard!

If we're being honest, in your first year of college you probably spent about $700 on Starbucks coffees. If nothing else, I hope it's a lesson learned, that helps you be more mindful of your money and eating habits in college. But, I get it... it's your first year; you've never been completely alone and you don't really have any money management skills. Combine all those things, and a lack of planning, and you're on the "rough start" path.

College gets hectic, with homework, club meetings, hanging out with friends, internships, volunteering, exams, and very little time to do it all on your own. So when it comes to food, planning is key. I know it's easier to take Uber Eats every night and buy chips from vending machines to eat between class breaks, but your body will thank you if you take a break and put in a little effort to eat nutrient-rich meals.

This year I hope you decided to have a meal plan, cut down on Starbucks and make the food yourself. You'll still break the "rules" from time to time, but 80% success is still way better than 50%. So, here are a couple of tips, form college students, on how to prepare meals and eat well on a college budget.

START WITH WHAT YOU KNOW

Planning meals for the whole week, every week, can seem daunting, so start small with what you know in the kitchen. For me it was pasta. Pasta is any hobby cook's best friend because it is easy, fast and requires very few ingredients. It is also great for meal prep due to its flexibility and durability. According to Healthline, pasta lasts about 3-5 days in the refrigerator, so what I did in my first week of meal prep was make a large amount of plain pasta, and then I ate it with different sauces throughout the week. Whether it's pasta, rice, or just bread (you'd be surprised how many things you can do with bread), start with a base you know well and build your meals from there. Try to choose things that can last in the refrigerator long enough to repeat throughout the week.

WORK YOUR PROTEINS

I can't stress this enough: buy protein and portion, they will save your life. My strategy is best explained with chicken. I buy a pack of boneless chicken breasts and out of the skin and separo in portions, season each and label if it is a large or small portion in a ziploc bag. The portions go to the freezer and since they only take about 10 minutes to defrost with hot water and eight minutes to cook, I can eat delicious chicken breasts in less than 20 minutes. For storage, I use Ziploc bags, but if you want to save the environment, you can also buy freezer safe Tupperware containers, which won't cost more than $ 15 and will be a plus for a long time. It's also worth noting that protein stores best in the freezer when not cooked, according to The Kitchn, Raw chicken can last in there for months without spoiling or losing its flavor.

And if you're really in a bind, you'd actually be surprised by this Hotdog Meal Prep.

KEEP YOUR OPTIONS OPEN

Yes, meal prep is great and will help you eat better and cheaper, but sometimes there's just no time to defrost and cook chicken breasts, so always keep your options open. Plan as many meals as you can, but when grocery shopping, keep in mind that simple microwaved meals are sometimes a good option. I try to minimize frozen meals, but a Publix pizza is currently in my fridge and as I'm overwhelmed with homework and mid-term exams, it's probably going to be my dinner tonight. If you do the math, at the end of the day, it's cheaper to buy frozen meals, which may not be the healthiest, than to pay for Chipotle delivery every night that won't do your arteries any good either.

For reference, some of my favorite prepared meals are Publix Pizzas, Cooked Mashed Potatoes, Frozen Orange Chicken, and Kraft Macaroni and Cheese. These aren't healthy, but they're well priced and will cost me less time and money than standing in line at Hub Chick-fil-A between classes.

BUDGET, BUDGET, BUDGET

I know this step is annoying because who has the time to keep track of their money? But it's crucial if you don't want to accidentally spend your financial aid refund while traveling to Wawa. I have learned that by keeping track of what I spend, I hold myself accountable. There are apps you can use, like Mint or EveryDollar, or you can go the easy way out and use an Excel spreadsheet, but keep track of how much you spend on food and set goals for yourself on how much it should be. By keeping a budget, you also help yourself financially in other areas that don't have to do with food; you can be more careful about how much you spend on clothes, entertainment and even entering clubs. That way you'll know exactly how much money you can save to go out to eat every now and then with friends and continue shopping for the week.

Resources for Eating at College

• Healthiest Meal Prep Meals for under $4
• 25 Items for your Dorm
• Crush the Freshman 15 with this Workout
• College Meal Prep Tips Every Student Needs to Know
• Workweek Lunch Meal Planner

If you're strapped for time too, budget meal planning has become an essential life skill for people strapped for time. Maybe you're a student, working professional, stay-at-home mom, of someone who just takes on more than you can handle? With rising food costs and busy schedules, finding ways to enjoy tasty, nutritious meals without breaking the bank is a top priority. In this comprehensive guide, we'll share expert tips and mouthwatering recipes to help you master the art of budget-friendly meal planning.

Why Budget Meal Planning Matters:

Budget meal planning isn't just about saving money – it's about making the most of your resources while maintaining a balanced and healthy diet. By strategically selecting affordable ingredients and planning your meals ahead, you can reduce food waste and make better use of your grocery budget.

Tips for Successful Budget Meal Planning:

• Create a Weekly Meal Plan: Start by outlining your meals for the week. This prevents impulse purchases and ensures you only buy what you need.
• Shop with a List: Armed with your meal plan, create a detailed shopping list. Stick to it to avoid purchasing unnecessary items. If you like using apps, here are the 5 best meal planning apps that include shopping lists.
• Embrace Seasonal Produce: Seasonal fruits and vegetables are often more affordable and fresher. Explore local farmers' markets for great deals.
• Buy in Bulk: Non-perishable staples like rice, pasta, and beans are more cost-effective when purchased in bulk. Just be sure to store them properly. Try these 5 other money saving tips.
• Repurpose Leftovers: Get creative with leftovers to minimize waste. Turn last night's roasted chicken into a tasty chicken salad for lunch.
• Cook in Batches: Dedicate a day to meal prep and cook in batches. Portion and freeze meals for later use.
• Compare Prices: Don't hesitate to compare prices at different stores. Online tools and apps can help you find the best deals.
• DIY Convenience Foods: Instead of buying pre-packaged snacks, make your own granola bars, energy bites, and trail mix.

5 Cheap Dishes You Can Easily Make For The Week

Here are my top five favorite dishes I usually make in bulk. They're easy to whip up, last a whole week, and are very healthy for the mind and body!

Chicken Shawarma

I love this recipe because it truly brings out so many flavors without the guilt! It's effortless to do, and you've got everything you need in one bowl, from the healthy carbs down to the satiating protein.

• Prep Time: 30 minutes
• Cook Time: 30 minutes
• Total Time: One hour
• Serves: Six meals

Ingredients:

• Two pounds of boneless skinless chicken breasts (cut into chunks)
• One tablespoon of honey
• Two teaspoons of paprika
• Two teaspoons of cumin
• Two teaspoons of kosher salt and pepper
• Juice of two lemons
• Four cloves of minced garlic
• A pinch or red pepper flakes
• Five tablespoons olive oil
• Two sweet potatoes, cut into sticks
• One bunch of asparagus with its ends trimmed
• Four cups quinoa, cooked
• Half cup of pitted kalamata olives (oil drained)
• Half cup of sun-dried tomatoes (oil drained)

Steps:

1. Put together the chicken, paprika, honey, salt, pepper, cumin, lemon juice, red pepper flakes, garlic, and two tablespoons olive oil. Toss it in a large zip bag until well combined. Seal the bag and chill in the fridge for half an hour. You can also leave it for up to 12 hours for better flavors.
2. Preheat your oven to 425 degrees F. Now prepare the sweet potatoes by placing it on a baking sheet and tossing it with the other two tablespoons olive oil, as well as salt and pepper. Let it bake in the oven for 15 to 20 minutes. Flip all the sweet potatoes and let it bake for another 15 to 20 minutes.
3. Now prepare the asparagus by tossing it on a baking sheet with the last tablespoon olive oil, salt, and pepper. Let it roast in the oven for 10 to 15 minutes.
4. Put the now marinated chicken on a baking sheet, spreading it all in an even layer. Place it in your oven, roasting for 15 to 20 minutes.
5. Divide the cooked quinoa into six containers and then arrange the asparagus, sweet potatoes, and the chicken on top. Top it off with the olives and tomatoes. Enjoy!

Grilled Vegetables

Not a fan of the intense flavors from the shawarma marinade? No problem! This is a much more straightforward and healthy recipe, made with colorful vegetables and lean protein. I love making this when I have no time on a Sunday night!

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: Four Meals

Ingredients:

• Two medium boneless skinless chicken breasts (cut into chunks)
• One cup of broccoli florets
• One chopped red onion
• One cup of grape tomatoes
• One chopped medium zucchini
• Two cloves of minced garlic
• One tablespoon Italian seasoning
• One teaspoon salt
• Half teaspoon black pepper
• Half teaspoon red pepper flakes
• Half teaspoon paprika
• Two tablespoons olive oil
• Four cups of cooked rice or quinoa

Steps:

1. Preheat your oven to 450 degrees F. Prepare the baking sheet and line it with aluminum foil. Set it aside to use for later.
2. Place the chicken and vegetables in a baking dish, sprinkling the garlic and all spices over it. Drizzle with olive oil.
3. Bake the chicken and vegetables on the baking sheet for about 15 to 20 minutes or once the chicken is tender and the greens are charred.
4. Place one cup of cooked quinoa into four containers. Divide your chicken and vegetables into the cups evenly and cover. You can store these for up to five days or freeze for up to two months. Enjoy!

Eggs

Eggs are one of the kings regarding meal prepping and budget meal planning. They also make a great breakfast bowl, filled with the protein and fats to keep you up and to run throughout the day! I like this Quinoa bowl because it's got the tangy flavor of the yogurt, as well as nice consistency and healthy ingredients.

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: Six meals

Ingredients:

• A dozen eggs
• Quarter cup of plain Greek yogurt
• One teaspoon of onion powder
• One teaspoon of granulated garlic
• Half teaspoon salt
• Half teaspoon pepper
• One teaspoon olive oil
• One bag of baby spinach (five ounces)
• One pint of halved cherry tomatoes
• One cup of feta cheese
• Two cups quinoa, cooked

Steps:

1. Whisk all the eggs, yogurt, powder, garlic, salt, and pepper in a large bowl. Set it aside.
2. In a pan, heat the olive oil and add spinach, cooking it until it's slightly wilted. This will take about three to four minutes.
3. Add the cherry tomatoes and cook until the tomatoes have softened. This will take another three to four minutes.
4. Stir in the egg mixture in the pan and cook until the eggs have set, which can take between seven to nine minutes. Remember to stir the eggs while they prepare to have them scrambled.
5. When the eggs have set, stir in the gets and quinoa. Cook until everything is heated.
6. Separate it in six containers and place it in the fridge. Serve hot and enjoy!

No-Mayo Tuna Salad

If you're not a fan of mayonnaise but want a good tuna salad filling to go with your veggies or sandwiches, then this fantastic avocado tuna salad recipe is right for you!

Prep Time: 5 minutes

Cook Time: 2 hours

Total Time: 2 hours and 5 minus

Servings: Four Meals

Ingredients:

• One ripe avocado
• Quarter cup of Greek yogurt
• Half teaspoon garlic powder
• Half teaspoon onion powder
• Quarter teaspoon salt
• Quarter teaspoon of black pepper
• One tablespoon of dill relish
• Two cans of tuna (four ounces each)
• One celery stalk, chopped
• Half a red onion, chopped
• Juice of half a lemon

Steps:

1. In a bowl, mash the avocado and Greek yogurt and mix until smooth. Stir in the garlic and onion powder, relish, salt, and pepper until it is well combined.
2. Stir the tuna, onion, and celery until all the ingredients are blended well together. Add the lemon juice and stir.
3. Allow the tuna salad to sit for a couple of hours for better flavor. You can either have it with crackers, vegetables, or as a sandwich. Prepare it for your lunch or dinners for two days and enjoy!

Tofu Burrito Bowl

You will love this vegan and vegetarian-friendly tofu burrito bowl! It only takes less than 15 minutes to prepare and cook the tofu with a definitive guide from No Meal No Health. And with its healthy ingredients, you'll have all the fat and protein you need to stay satiated.

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: Five meals

Ingredients:

• 14 ounces of extra firm tofu
• Two tablespoons of olive oil
• Half a teaspoon of salt
• Half a teaspoon of pepper
• Half a teaspoon of chipotle powder
• Half a teaspoon of chili powder
• Half a teaspoon of paprika
• Half a teaspoon of garlic powder
• ⅛ teaspoon of cayenne
• Romaine lettuce
• Avocado
• Black beans
• Red onion
• Tomatoes
• Cilantro (topping)

Steps:

1. Drain the tofu, removing all the liquid you can before you cook it. Using a large skillet, heat the olive oil and cook the whole block of tofu, adding the seasonings with is. Use your spatula to chop and stir the tofu until cooked and seasoned well.
2. Cook for ten minutes or until the tofu is heated. Once done, portion the tofu in different bowls or containers. Add the desired toppings. You can store it in a fridge for up to ten days!

And if you're really in a bind, you'd actually be surprised by this Hotdog Meal Prep.

Budget Friendly Snacks

A lot of us get squeamish during the mid-afternoon or before our main mealtimes. Fortunately, there are snacks you can prepare for the week ahead without the need to run to the nearest convenience store! Here are some quick and healthy ideas to keep your stomach satisfied:

1. Hardboiled Eggs

These eggs will last all week. You can cook them on a Sunday and pack them into containers, getting one out if you feel hungry. You may find this a weird snack, but they are filled with protein and healthy fats to keep you satiated.

2. Almonds

Almonds, just like eggs, are filled with healthy fats which can keep you full. They are also a bit easier to prepare compared to eggs since all you need to do to portion it per quarter cup and place it in little baggies.

3. Veggie Snack Packs

I recommend that you cut up some celery or carrots, which can last all week. Pair it with hummus or any other fat-free dressing or dip you prefer.

4. Fruit Snack Packs

Not a fan of veggies? Opt for fruit packs instead! Mix up sliced apples, grapes, and oranges (or any other fruit you like) in a container.

5. Cheese

Cutting up some cheese can also help keep you satiated for longer. Pair it with crackers for better flavor.

Wrapping It Up

Mastering the art of budget meal planning is a smart way to save money, reduce food waste, and enjoy delicious homemade meals. By following these expert tips and trying out our wallet-friendly recipes, you'll be well on your way to a healthier and more economical approach to eating.

For those who would like to share their recipes or experiences with meal planning on a budget, then comment down below. All your comments and questions will be much appreciated!

Chicken is a versatile, protein-rich food that can be prepared in countless ways. Whether you’re a beginner cook or an experienced chef, knowing how to cook chicken properly is essential. From the stovetop to the oven, air fryer to slow cooker, each method brings out different flavors and textures.

This guide will walk you through everything you need to know about cooking chicken breasts and other cuts, including preparation tips, cooking times, and more. Let’s make sure your chicken is always juicy, flavorful, and cooked to perfection!

How to Prep Chicken for Cooking

Before diving into cooking methods, it’s important to know how to prep your chicken. Proper preparation ensures even cooking and enhances flavor.

1. Trimming: Remove any excess fat or skin from chicken breasts. For other cuts like thighs or drumsticks, leave the skin on if you prefer crispy skin.
2. Seasoning: Season generously with salt and pepper. You can also use your favorite spice blends or marinades. For best results, marinate the chicken for at least 30 minutes, or overnight in the refrigerator, to enhance flavor.
3. Brining: For extra juicy chicken, consider brining. Soak the chicken in a saltwater solution (¼ cup salt to 4 cups water) for 30 minutes to 1 hour before cooking. This step is especially useful for chicken breasts, which can dry out easily.

How to Cook Chicken on the Stove

Cooking chicken on the stove is quick and effective, providing a deliciously seared exterior.

1. Heat: Use a heavy skillet or cast-iron pan. Heat over medium-high heat with a tablespoon of oil or butter until hot.
2. Cooking Time:
   • Chicken Breasts: 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C).
   • Chicken Thighs: 5-6 minutes per side for boneless, 6-8 minutes per side for bone-in.
3. Chef’s Tips:
   • Don’t overcrowd the pan. Cook in batches if necessary to ensure even browning.
   • Let the chicken rest for 5 minutes after cooking to allow juices to redistribute.

How to Cook Chicken in the Air Fryer

The air fryer provides a healthier alternative to frying, with crispy results.

1. Preheat: Preheat the air fryer to 375°F (190°C).
2. Cooking Time:
   • Chicken Breasts: 12-15 minutes, flipping halfway through.
   • Chicken Thighs: 18-20 minutes for bone-in, 12-15 minutes for boneless.
3. Chef’s Tips:
   • Use a meat thermometer to check for an internal temperature of 165°F (74°C).
   • Lightly coat the chicken with oil to enhance crispiness.

Air Fryer Chicken Recipes:

• Air Fryer Chicken Parmesan
• Air Fryer Firecracker Chicken
• Air Fryer Popcorn Chicken
• Air Fryer Garlic Parmesan Chicken Wings

How to Cook Chicken in the Slow Cooker

Perfect for set-it-and-forget-it meals, the slow cooker keeps chicken moist and tender.

1. Prep: Place chicken in the slow cooker with your choice of liquid (broth, water, or sauce) to cover about ½ to ¾ of the chicken.
2. Cooking Time:
   • Chicken Breasts: 3-4 hours on high, 6-7 hours on low.
   • Whole Chicken: 4-5 hours on high, 7-8 hours on low.
3. Chef’s Tips:
   • Avoid lifting the lid during cooking, as it releases heat and moisture.
   • For a crispier skin, finish bone-in pieces under the broiler for a few minutes.

Slow Cooker Chicken Recipes:

• Slow Cooker Creamy Chicken Enchiladas (Enchiladas Suizas)
• Slow Cooker Salsa Chicken Meal Prep Recipe
• Slow Cooker Lemon Garlic Chicken Meal Prep
• BBQ Pulled Chicken Stuffed Sweet Potatoes

How to Cook Chicken in the Oven

Roasting chicken in the oven is a classic method that’s easy and hands-off.

1. Preheat: Preheat oven to 400°F (200°C).
2. Cooking Time:
   • Chicken Breasts: 20-25 minutes.
   • Chicken Thighs: 25-30 minutes for bone-in, 20-25 minutes for boneless.
   • Whole Chicken: 20 minutes per pound, plus an additional 15 minutes.
3. Chef’s Tips:
   • Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
   • Baste the chicken with juices halfway through cooking for extra moisture.

Baked Chicken Recipes:

• Sheet Pan Chicken Fajitas
• Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli
• Sheet Pan Greek Chicken and Vegetables
• Sheet Pan Recipe Chicken and Asparagus Bowl
• Pizza Chicken Meal Prep Recipe

How to Grill Chicken

Grilling adds a smoky flavor and is perfect for summer cookouts.

1. Preheat: Heat grill to medium-high, about 375-400°F (190-205°C).
2. Cooking Time:
   • Chicken Breasts: 6-8 minutes per side.
   • Chicken Thighs: 8-10 minutes per side.
   • Drumsticks: 10-12 minutes per side.
3. Chef’s Tips:
   • Keep the grill lid closed as much as possible to maintain heat.
   • Marinate chicken beforehand for extra flavor and tenderness.

Grilled Chicken Recipes:

• Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast
• Rosemary, Lemon, and Garlic Grilled Chicken
• Honey Lime Chicken With Asparagus And Sweet Potatoes
• Mediterranean Grilled Chicken Salad

How to Cook Chicken in the Instant Pot

The Instant Pot is a fast and convenient way to cook chicken, especially when you're short on time.

1. Prep: Add 1 cup of water or chicken broth to the Instant Pot. Place the chicken on the trivet or directly in the liquid.
2. Cooking Time:
   • Chicken Breasts: Pressure cook on high for 6-8 minutes for fresh, 10-12 minutes for frozen.
   • Chicken Thighs: 8-10 minutes for boneless, 12-15 minutes for bone-in.
3. Chef’s Tips:
   • Allow a natural release of pressure for at least 5 minutes to keep the chicken tender.
   • Use the sauté function to brown chicken after pressure cooking for a crispy exterior.

Instant Pot Chicken Recipes:

• Instant Pot Moroccan Chicken Meal Prep
• Instant Pot Cashew Chicken
• Instant Pot Chicken Breasts (Fresh or Frozen)
• Instant Pot Ranch Chicken

How to Cook Chicken in the Microwave

For a quick meal, the microwave can cook chicken fast, though it may not offer the best texture.

1. Prep: Place chicken in a microwave-safe dish. Add a little water or broth and cover.
2. Cooking Time:
   • Chicken Breasts: 4-5 minutes, checking every minute after 3 minutes to avoid overcooking.
   • Thighs/Drumsticks: 6-8 minutes, checking periodically.
3. Chef’s Tips:
   • Use a microwave cover or microwave-safe wrap to retain moisture.
   • Rotate the chicken halfway through cooking to ensure even heat distribution.

Chicken Storage Tips

• Refrigeration: Store cooked chicken in an airtight container in the refrigerator for up to 4 days.
• Freezing: Chicken can be frozen for up to 3 months. Wrap tightly in plastic wrap or foil, then place in a freezer-safe bag.
• Thawing: Thaw chicken in the refrigerator overnight or use the defrost setting on your microwave.

Chicken Reheating Tips

• Stovetop: Reheat chicken in a skillet over medium heat with a little oil or broth, cooking until warmed through.
• Oven: Preheat oven to 350°F (175°C). Reheat chicken for 10-15 minutes, or until heated through.
• Microwave: Use a microwave-safe dish and cover. Heat on high for 1-2 minutes, checking halfway.

Final Notes

Knowing how to cook chicken in various ways opens up endless possibilities for delicious meals. Whether you prefer it grilled, baked, slow-cooked, or air-fried, each method brings out unique flavors and textures. With these tips and tricks, you’ll always have perfectly cooked chicken that’s juicy, flavorful, and satisfying. Experiment with different seasonings, sauces, and sides to keep your meals exciting and enjoyable. Happy cooking!

Here are a couple other guides that could be helpful for your cooking journey:

• A Guide to Cooking With Vinegar
• A Quick Guide to the Best Air Fryers
• Healthy Alternatives to White Rice
• The Ultimate Guide To Making Egg Cups
• The Ultimate Guide to Calculating Macros
• Guide To Meatballs Recipes

Let's Connect

Ready to master the art of cooking chicken? Try these methods and share your favorite way to cook chicken with us! Use the hashtag #MealPrepOnFleek on social media to inspire others with your delicious creations. Let’s get cooking!

5 Easy Food Hacks to help you get the most out of your meals.

Don't change a thing!! STOP... just keep doing what you're doing! Well, as long as you are actually meal prepping. =) These easy food hacks are part of the small changes that you can make once you get your meal prep routine down. All the same processes, just little nuggets like this can help take your meal prep game to the next level.

1. USE A SHARP KNIFE

Dull knives tend to touch and damage more surface area of vegetables, causing nutrients and electrolytes to leach out. Keep your knives sharp to avoid nutrient loss. Nice clean cuts still allow vegetables to release nutrients, but it helps keep those nutrients in the vegetables themselves, not in the air or on the cutting board.

My go-to chef’s knife is the Miyabi Revolution. Four years after I bought it, it’s still going strong. The handle is comfortable and the knife is sturdy but nimble, up for any task I give it. Here is a full list of our Favorite Kitchen Tools

2. DON’T OVERCOOK (MOST) VEGETABLES

If you’re boiling say, broccoli, and you see that the water is green, that means the broccoli has been in the pot for too long and many of its nutrients are now in the water. Avoid this. But, if it happens, save the water and use it! You’ve basically got a simple homemade vegetable stock, and it’s the perfect base for a simple soup or veggie mash.

In general, boiling robs vegetables phytonutrient content. Stick to sautéing, steaming or microwaving.

 3. DO COOK YOUR TOMATOES & CARROTS

Easy food hack number 3: There’s nothing wrong with enjoying a juicy raw tomato or Bugs-Bunnying out on a crunchy carrot. But, these vegetables contain nutrients that the body can absorb much more readily after they’ve been cooked, so roasted carrots or tomatoes you “sun-dry” in the oven effectively contain more antioxidants than they do before they’re heated. Cooking can also brings out natural sugars, which may encourage you—or your veggie-resistant family members—to eat more of these veggies.

 4. PREP, THEN WAIT

Certain foods release nutrients after they’ve been cut. This is because cutting or tearing them triggers a sort of vegetable equivalent of what we humans think of as the “fight or flight” response, and causes the vegetables to release phytonutrients that otherwise wouldn’t have formed.

Hand-tear lettuce, then store it for up to two days.

Chop onions and garlic and let them sit for at least 10 minutes—or, better yet—30, before you cook them. If they smell strong, it means they have a lot of healthful antioxidants inside. That’s nothing to cry about.

5. CHEW YOUR FOOD

Easy Food Hack #5: We know you first heard this when you were about five years old, and that you’ve heard it since. That’s because it matters. The digestive process involves many steps, and it starts in your mouth. The smaller the pieces of food are, the more easily your stomach’s powerful gastric juices can break them down.
Bottom line: if you chew a one-inch broccoli floret five times, you just won’t get as much nutrition out of it as you would if you had chewed that same piece 15 times. As an added bonus, chewing more makes you more likely to savor your food, which helps with mindfulness and appetite control in addition to helping your body absorb all those extra vitamins. We know you first heard this when you were about five years old, and that you’ve heard it since. That’s because it matters. The digestive process involves many steps, and it starts in your mouth. The smaller the pieces of food are, the more easily your stomach’s powerful gastric juices can break them down.

Bottom line: if you chew a one-inch broccoli floret five times, you just won’t get as much nutrition out of it as you would if you had chewed that same piece 15 times. As an added bonus, chewing more makes you more likely to savor your food, which helps with mindfulness and appetite control in addition to helping your body absorb all those extra vitamins.

Sometimes we forget about all the reasons why we should be meal prepping every week. Or, maybe you never really knew why it was so important! Here are 7 healthy reasons why meal prepping should be part of your weekly routine! Trust us, you (and your wallet) will be thanking us later!

1. Saves You Time

Imagine spending just two hours on Sunday preparing your meals for the entire week. Compared to the daily grind—spending at least 30 minutes for each meal or running out for fast food—you'll save around 5.5 hours per week. That's extra time you can use however you want, not to mention fewer dishes to clean!

Read More: 15 Meal Prep Hacks to Save Time

2. Saves You Money

Though initially it might seem costly to spend $75 on a Sunday meal prep session, it's significantly cheaper in the long run. The average take-out meal costs about $5.00. Multiply that by three meals a day, five days a week, and you're already at $75—excluding snacks, which can add another $20 to your weekly food expenses. Meal prepping helps cut these costs dramatically.

Read More: How to Save Time, Money, and Stress By Meal Prepping

3. Less Stress

Meal prepping might seem daunting at first, but having your meals ready for the week means you won't be scrambling to put something together last minute. This organized approach reduces daily stress, helps lower cortisol levels, and could even assist in weight loss.

4. Adds Variety

Variety is the spice of life! It's what keeps us from getting bored and reaching for less than healthy options! When you don't plan the tendency is to eat the same boring things over and over again. By the end of the week, we find ourselves face first in a big pile of nachos because we are so sick of chicken, broccoli, and rice or the same take-out place. By getting a little creative, you can add variety via different fruits and veggies, various protein choices and simple swaps of your favorite seasonings!

Try Something New: 23 Chicken and Pasta Meal Preps

5. Gives You Control Over Your Nutrition

When you meal prep you are controlling what ingredients are going into your meals, your portion sizes (KEY for health) and creating food combinations that you enjoy! Making the decisions for yourself about what is and is not included in your meal preps will keep your waistline in check, your energy levels and mental clarity up and your taste buds satisfied!

Tool: How to Know Your Macros - Macro Calculator by Meal Prep on Fleek 

6. Portion Control

Controlling portion sizes is essential, whether you're looking to lose weight, gain weight, or maintain a healthy lifestyle. Meal prepping ensures that each meal is just the right size, supporting your nutritional and fitness goals.

Related: Your Guide to Portion Control. No Tools Required

7. Keeps You Energized

Fueling your body with a balance of lean protein, vegetables, fruits and healthy fats will keep your energy levels up, and your mind focused! If we aren't armed with prepared meals the tendency is to reach for something quick like fast food, sugary snacks, and fat laden chips. All of these items will give us an energy spike and then send us crashing down! With meal prep on hand, you are sure to be getting in fiber, slow digesting carbs and all of the micronutrients that are vital to keeping your blood sugar (and energy) even throughout the day!

Tell us how meal prepping has impacted your journey in the comments below

Have you heard that eating healthy snacks and small meals frequently throughout the day is a one of the keys to weight loss?

One common notion is that eating smaller meals, more frequently, boosts metabolism… well, let me stop you right there, because that statement is just not true.

There is no solid evidence stating that eating many small meals throughout the day boosts metabolism, however, this eating strategy does have other benefits, especially for people who are trying to lose weight, manage high cholesterol, or diabetes.

So, what’s the real reason for eating smaller meal throughout the day you ask?

Eating frequently throughout the day is great for your body because:

• It reduces the strain on your pancreas, preventing a large insulin response (read more about insulin and weight here)
• It decreases the chance that you will overindulge at your next meal
• It can prevent excessive night-time snacking (we’ve all been there)
• It prevents you from feeling deprived
• Snacking is another opportunity to add in extra nutrients to fuel your body
• It keeps your energy levels up – so you actually do have energy for physical activity after work!

With this little nugget of information, now we have to make sure that our “small meals” are efficient and that you’re eating for a reason. Small meals and healthy snacks should have the right balance of macro nutrients to provide us with fuel and satiety, without leading to an energy ‘crash’ and more cravings an hour later.

That’s great and all but…

It’s going to take like 30 minutes to make a meal that I’m going to devour in like .5 seconds. Aint nobody got time for that!

via GIPHY

Okay, we get it – this is why you’re going to thank us in the comments for this post! 🙂

Here are some easy-to-make, satisfying snacks that you can bring with you to school/work/life. These healthy snacks are hunger-cutting, nutritionally-balanced and overall pretty awesome.

Healthy Snacks that Burn Fat

Cottage Cheese or Greek Yogurt with Fruit

A great source of lean protein that is satiating and is neutral in flavor that it acts as a vessel for nature’s candy: fruit. Go for lower-sugar fruits such as berries or apples, which also pack a fiber punch! Try to avoid the fruit filled and sweetened versions and simply add a bit of natural sweetness to it, perhaps a teaspoon of honey or some stevia, if the fruit is not enough for you.

Veggies and Hummus

Fiber galore! Hunger has no chance with the fiber and the protein hit from this delicious snack. Not only is it filling but its also quick to put together and run out the door if you are short on time. If you have 5-10 minutes to spare, whiz up your own hummus simply by combining a can of chickpeas, your favorite spices and a touch of olive oil to get it running. Customize it by adding ingredients like herbs, roasted red peppers, roasted garlic or an Italian classic, sun dried tomato. If you need to pick one up, watch the sodium levels, as many brands tend to add a lot of unnecessary sodium and keep the ingredient list short.

Turkey Roll Ups

Easy to throw together, a great source of protein and a dose of vegetables make this snack a wonderful go-to when you are in a rush. Better yet, for all the parents out there, kids also love this fun snack! For the meat, avoid the heavily processed and smoked deli meats and go for the lean, preservative-free and all natural roasted meat sources.

Lettuce Boats

Lettuce makes a great vessel for a number of toppings! Grab a can of tuna, some avocado and a few romaine leaves and voila, tuna salad boats. Have leftover chicken from last night’s dinner? Throw that in your ‘boat’ and you have an easy, handheld snack that is perfect to hold you over until you eat your next meal. Don't let this beautiful photo make you think it's hard!

Smoothies

Got a few minutes in the morning or have a breakfast smoothie for breakfast? Make a bit extra so that you can have a cup when your tummy starts to grumble during that mid-afternoon slump. Just ensure your smoothie has lots of hunger-fighting ingredients including a source of fat, like nut butter or maybe coconut oil, protein, which could come from unsweetened greek yogurt or your favorite protein powder, and fiber, like greens, chia or flax meal.

Energy Balls

These energy balls are a great snack to make for your kids and the adults in your life! There are many different variations of this snack – with my favorite being with almond butter, oats and apples. A few of these in the afternoon helps me deal with that mid-afternoon slump like a champ! You literally need only 10 minutes to make these – no baking involved! Just simply mix the ingredients together, roll and enjoy!

Roasted Chickpeas

Don’t have time to roast your own? Then grab a pre-portioned bag at the grocery store. These are quite popular these days and come in a variety of different flavors. Kids love them because they are crunchy and can be eaten with their fingers while you will love them because they are filled with fiber, protein and are allergy friendly.

To make Chickpeas EXTRA crispy, try making them in the Air Fryer.

Kale Chips

A bit on the pricier side but this crunchy snack has certainly caught the attention of many people. It’s a great way to get some dark leafy greens into not only your diet, but your kids too if you have them and they come in a variety of flavors. Be mindful of the sodium content, but otherwise, snack away!

Fruit and Nut Butter

Stores often carry single serving packets of nut butter that are perfect for grabbing on the go. You get some great fiber and vitamins from the fruit, which apples go great with nut butters like peanut and almond, and a good dose of filling, healthy fats from the butter. Ensure you are grabbing natural nut butters and not the processed kinds that contain hydrogenated oils, sugars and chemicals.

Snack ideas by Chelsea Cross, BASc(C)

Contributing writer Nicole Osinga

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Pin this for Later:

Do you struggle to lose weight and maintain that weight loss for a long period of time? Many people find that their weight plateaus at a certain point. It can be difficult to move past these natural tendencies for most people. Experts point to the fact that everyone has a different weight set point that could be playing a role in this struggle.

Knowing what your body’s natural weight set point is and how it is determined can be essential to unlocking better health. Particularly in chiropractic care, losing weight can be beneficial for your treatments. It reduces the stress and pressure on your spine, resulting in more efficient and effective adjustments.

The real question is, how can you change your natural weight set point?

What is the Natural Weight Set Point?

The natural weight set point is the idea that your body will naturally fall into a predetermined weight range. This range is different for everybody, but it may explain why some people fail to shed a few pounds or struggle to gain weight. You may be able to manipulate your weight temporarily but struggle to maintain those gains.

Your natural weight set point is determined by a number of factors. Some of these you have control over, while others are inherent at birth. Body weight is thought to be determined by your genes, your environment, and your hormones.

Your natural weight set point can be altered by changing some of these factors. You may not be able to control your genetic makeup, but you can alter your environment through things like diet and exercise. The more you move and control your nutrition, the more change you might be able to see in your body’s weight set point.

 

Changing Your Environment

Making major changes to your environment can be extremely difficult for some individuals. Most of us become accustomed to a certain lifestyle and way of doing things. While this can be a good thing, too many people fall into bad habits that affect their weight set point and their overall goals.

Here are a couple of the major ways that you can start to exert more control over your natural tendencies in regards to your weight set point.

1. Nutrition

You are what you eat. How many times have you heard that phrase echoed throughout the years? It’s possible that we have forgotten just how true this statement tends to be. Nutrition plays a major role in how our bodies function, store nutrients and burn calories. We must be mindful of how we eat if we want to see a difference in our weight.

The right diet for your body type might be different from your friends and family members. Think hard about where your diet strays from healthy eating and make strides to correct it. Harvard Health recommends that you consider diets like the Mediterranean diet that include items like:

• Several servings of fruits and vegetables
• Whole-grain bread
• Healthy fats
• Lean protein

Not only do these types of diets improve your weight loss, but they are also great for your overall health. They can reduce your risk of chronic diseases such as heart disease, stroke, and diabetes.

It can be difficult to drastically change your diet. You may want to start by understanding hunger and acknowledging what your body truly needs. Starting the process of meal prep throughout the week might also give you an added incentive to stick with your diet. This allows you to conveniently have the foods you need available to you whenever you desire them.

Many chiropractors incorporate nutrition counseling into their practice. In one recent study, researchers found that eighty percent of chiropractors surveyed feel that this is an important aspect of their practice. Read more suggestions on how to balance food and fitness here.

2. Exercise

The meals you eat play an important role in your weight set point, but exercise is equally significant. In order to lose weight, you must burn more calories than you consume. Your exercise and nutrition are intrinsically linked when it comes to changing your body’s natural weight set point.

Many people attempt to diet without creating a thorough exercise plan. This results in their body losing muscle mass in addition to fat. With an exercise plan, you can lose fat without sacrificing your muscular system. In fact, you will actually be building up your muscles and toning them instead.

It is recommended that you achieve two hours and thirty minutes of moderate-intensity exercise each week. A recent study showed that volunteers who exercised for thirty to sixty minutes a day were able to shed a significant number of pounds. Those who exercised more were able to lose more weight. That would indicate that regular exercise is crucial to changing your weight set point.

How can you work more exercise into your daily routine? This can be a challenging endeavor for many people. Try a few of these creative measures to start altering your weight set point.

• Wake up thirty minutes earlier to take a brisk walk.
• Exercise in ten-minute increments three times a day.
• Work out with a friend.
• Sign up for a fitness class at a local gym.
• Do jumping jacks during television commercial breaks.
• Park farther away when you go to the store.
• Take the stairs more often (stair workout)

 

The Verdict on Changing Weight Set Point

It is often recommended that you start out making these changes to your weight set point gradually. Sudden weight loss or gain can be problematic for permanently altering your body’s natural weight tendencies. You may find it more arduous to reach your goals by moving slowly, but you will ultimately be happier with the end result.

You can make major changes in your health and receive better chiropractic treatments when you understand how to make the most of your weight loss experience. When you’re ready to experience the transformative power of both weight loss and chiropractic care, make sure to visit a chiropractic expert—like the ones at Better Health Chiropractic in Juneau. This can make all the difference in your body’s natural weight set point.

 

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Article courtesy of:

 Dr. Brent Wells is an experienced chiropractor based out of Alaska. His Better Health Chiropractic and Physical Rehab has been providing multi-disciplinary services to clients since 1998. He is a member of the American Chiropractic Association and the American Academy of Spine Physicians. He continues to dedicate himself to learning more about his profession with regular continuing education.

Whether you're just getting started or want to make sure you're on the right path, this complete guide will be your Meal Prep Master Class.

Let's get started

If there is something specific you’re really looking to accomplish, the navigation bar can help you get there quickly.

You've probably seen this graphic. We can attest to how true this ACTUALLY is, and that's why we're here to help.

Studies show that, when weight loss is the focus, regular exercise is only 20% of what actually produces results... the other 80% is nutrition.

We might move slower than you’d like, so we're asking you to only focus on one or two things at a time (rather than tackling 100 things and trying to change everything at once). Trust us...there is a method to our madness.

How to Manage Your Time for Meal Prepping

The GOAL for this section: To understand where your time goes, how to optimize the time you’re spending on everyday tasks, and to put a plan in place to include meal prepping in your weekly routine.

Getting Started:

1. Start with Energy Management
   So much of “time management” is made up in your own imagination; in your own head. Are you managing your physical body well? Are you eating well? Sleeping well? How about a little bit of exercise?

Action Step: Before you go to bed tonight, get your clothes ready for tomorrow. Everything you can get done tonight, will make your morning that much easier.

2. Know Your Priorities
   “Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” ― Zig Ziglar

Make sure to identify the main tasks that NEED to be accomplished

3. Set a Benchmark
   Follow yourself around for a good week and find out what activities you’re spending time on. Things that are typically on this list include: going to the movies, getting coffee with friends, Netflix / YouTube, gym / exercise (this is a good thing), studying, reading, etc. Start Tracking Your Meals ASAP...
4. Write a To-Do list
   Now that you have an idea of what your needs are and where you spend most of your time, have a brief, but thorough meeting with yourself to plan your day. Ben Franklin used to start his morning plan by asking himself, “What good shall I do this day?”

5. Set Time Limits
   There is ALWAYS more you could do at the end of the day, so make sure you have reasonable time limits set and have some things that can be accomplished within those parameters.

Pro Tip: Make sure that you plan time for interruptions and distractions

6. Turn off Notifications
   During your main work blocks, where you’re most productive, let others know you need uninterrupted time when you absolutely HAVE to get things done.
7. Evaluate Your Day
   Acknowledge the things you did well and celebrate your success. There is always time to adjust those things that didn’t work and need to be improved upon. Time management should be a process of continual improvement and you will know it’s working when you find yourself adding extra curricular activities to your To-Do list.
8. Meal Prep
   Duh! What, did you think we wouldn't include meal prepping in here?! C'mon -- Believe it or not, meal prepping is a major time management hack. Using these steps, you should be able to plan and prep your meals for an entire week, in just a couple hours. If you want to save time on the planning process, Workweek Lunch has a meal planner tool where they do the planning for you! Learn more here

Here is what that would look like:

Know your Calorie Goal- Why are you eating what you're eating? (You only have to do this one time)

• Find recipes HERE based on your calorie goal and plan your shopping list (P.S. Use the search bar if you’re looking for something specific)
  
• Once you have your recipes, add up the cook times and set your meal prep time limit for your prep day (see time management notes for meal prep below)
  Then all you have to do is get cooking

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Kitchen Tools and Essentials

It might be a small step at first: You decide you want to figure out your macros and then work on creating just one or two beginner meal preps a week. Maybe it’s a one-pan recipe that calls for a large sheet pan, so a sheet pan becomes #1 on your to-buy list.

Or maybe you decide you want to start with a muffin or egg cup recipe that calls for a muffin pan, which then becomes #1 on your to-buy list. It’s up to you. Or, you could be so excited to start a full week’s worth of lunches that you also want to dive in and make one-skillet and one-dish recipes during your Sunday prep!

But, when it comes time to create all of these yummy recipes that you have found and saved on Pinterest, you realize you don’t have any of the tools you need to make them! Maybe it’s time to stop spending all that extra money on take-out and instead invest in new cooking tools that will not only save you money in the long run, but also help you attain your health goals - with meal prep as your guide. Because we all know that achieving 80-90% of your health and fitness goals starts with proper nutrition!

We have picked some of our favorite and most necessary kitchen tools that will help you meal prep like a pro! Oh, and leave you eating like you are a culinary chef!

Here is a FULL LIST of our favorite Kitchen Tools.

NOTE: We break these down further by category in the next lessons:

• Non-Stick Skillet
• Cast Iron Skillet
• Saute Pans and
• Sauce Pans With Lid
• Baking Dishes
• Sheet Pans
• Roasting Pan
• Cooling Rack
• Meal Prep Containers
• High-Quality Knives
• Measuring Cups & Spoons
• Food Scale
• Kitchen Utensils
• Cutting Boards
• Mixing Bowls
• Colander
• Spiralizer
• Food Processor
• Crockpot
• High-Speed Blender
• Air-Fryer

Download our Kitchen Tools Checklist to take inventory of your kitchen tools and plan ahead for future additions.

Macronutrients and Micronutrients 101

[Watch this lesson here]

It is easy to get lost in the world of nutrition when you’re first starting to be mindful of your food choices and track your diet. So we wanted to give a brief breakdown of macro vs micronutrients.
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What are Macronutrients?

Macronutrients are nutrients that our bodies need in large amounts to create energy for physical and mental activity. There are 3 primary macros, - Protein, carbohydrates, and fat - and a lesser known macro is water.

What does it mean to count macros: To gain, lose, or maintain weight, many people will count their macros to make sure they are getting adequate nutrients for their bodies’ needs and to support their health and wellness goals.

+ Macronutrients are counted in grams.

For example, ¼ cup of almond has approx. 6g of protein, 6g of carbs, & 14g of fat, and you would add this up to ensure you hit, but do not exceed, your targets for each.

It requires a bit of discipline at first to look at nutrition labels to figure out how different foods fit into your individual macro needs, but it’s worth it if you want to reach a specific macro target goal.

Your optimal macro ratio depends on your goal, sex, age, weight, lifestyle, activity, and your body type. (Remember to use the MPOF Macro Calculator to figure out your individual needs!)

What are Micronutrients?

Micronutrients are vitamins, minerals, phytochemicals, trace elements, and antioxidants, and they are needed in much smaller amounts than macronutrients - thus “micro” for small, and “macro” for big.

They are essential in the production of enzymes, hormones, & proteins that are critical to body and brain function, including metabolism, heartbeat, bone density, etc.

Some micronutrients have a small role, whereas others fulfill a broad range of functions. You should aim to get at least get the RDA (Recommended Daily Allowance) of each essential nutrient every day, and you can find guidelines online.

It is recommended that you get your daily doses from nutrient-dense foods, but you can also use supplementation as a kind of “insurance policy” to avoid nutrient deficiencies if you have a restricted diet, food allergies, or a medical condition that necessitates more of a certain nutrient.

Further Reading: How to Read Nutrition Labels

How to Find Meal Prep Recipes

Let’s take a second to recap:

• So far, you’ve learned about time optimization and management, you’ve created a to-do list and scheduled time in your week to search for recipes as well as time to get your meal prep done.
• You have learned about the essential kitchen tools needed to ensure that you can prep and cook your ingredients for the week.
• You have also learned more about macronutrients (macros) and micronutrients and have calculated out your macros, so you have a baseline for what you need to look for in a recipe. As a reminder, macros are the foundation for achieving your physique goals. Whether your goal is weight loss, maintaining weight, or gaining weight, macros are the roadmap that will get you to your end goal.

Now that you have a time scheduled in your week to find recipes and meal prep, and you know what macros you’re looking for in recipes (if you didn’t calculate your macros yet, click here: Macro Calculator, let’s review some of the best ways to find recipes online.

Here are the tools we use each week to plan our meals:

1. Meal Prep on Fleek

You can easily do the same thing on MealPrepOnFleek.com, as you can on Pinterest, the selection is just much more limited (to things we actually eat) instead of having millions of results to filter through you have only a couple hundred.

Some key things to look for on MealPrepOnFleek.com are our Quick Search tabs and categories. You can easily click and filter through categories like; Paleo, Whole30, Vegetarian, Chicken, Calorie ranges, and more… Watch this video to see how this works

2. Your Meal Prep Manual

Click HERE if you didn't already download it to your computer or mobile device.

3. MPOF Macro Planner App (beta)

We’re building a tool that will help you plan a whole month of meals, WITH MACROS, using recipes from Meal Prep on Fleek. Because you're AMAZING and you're part of this course,

Click HERE to check out our Macro Planner App

4. Pinterest

- Start your search with the broadest category of ingredient or goal and narrow your search results from there. For example, if you’re macros indicate that you need to lower your carb intake, search for “Low Carb Dinners” + Combine that with the main ingredient in your fridge or freezer and you’re already 50% of the way there. “Low Carb Chicken Dinner”

- Once you have narrowed it down to your goal and main ingredient, then you can search through the recipes to see what looks good.

- When you see a couple recipes that look good, click through to find out what the nutrition values are. You want to make sure that each meal aligns with your macro goals. Or in other words, all of the food you eat for the day should make up your macro goals.

Here are some great boards to check out first:

• Breakfast Meal Prep Recipes
• Lunch Meal Prep Recipes
• Dinner Meal Prep Recipes
• Dessert Meal Prep Recipes
• Snack Meal Prep Recipes

5. And even TikTok

TikTok has become a great resource for meal prep inspiration and easy recipes. Here are some of The Best TikTok Accounts for Meal Prep:

• Meal Prep on Fleek
• Meal Prep Mondays
• The Meal Prep King
• Zack.Chug
• Stayfitmom_Krista
• ElizabethSalazarr

How to Grocery Shop for Meal Prep

PSA: Don't go shopping when you're starving!
First things first, to set yourself up for success in the grocery store, try to visualize the layout of your local store. Every store is different, but generally speaking, you will want to do the bulk of your shopping around the perimeter of the store.

Your fresh produce (fruits and veggies) will usually be on one side of the store. Keep walking around the perimeter and you’ll come to either seafood, meat, or dairy. Keep walking and you’ll likely stumble across things like lunch meats (and other packaged meats) cheeses, juices, or a frozen section. Stores that carry alcohol often keep these items on the perimeter as well. The important thing to keep in mind is that these things are around the perimeter of the store.

PRO TIP: Keep in mind that 60% to 70% of purchases in grocery stores are UNPLANNED! So, do NOT deviate from your shopping list and definitely do NOT go shopping when you're starving.

For some of the items on your list, you’re very likely going to have to walk through some of the middle aisles. Especially if you’re re-stocking your pantry. Reference the lesson on Kitchen Tools and Prep for our favorite Pantry Swaps.

Again, every store is different, but the middle aisles are often organized by type of food or product: frozen foods, canned vegetables, cereals, baking items, food storage (Ziploc bags and Meal Prep containers), medicine… etc.

If you are venturing down the aisles, here are the ones you’ll likely need to stock up your pantry:

Baking goods – nuts are often kept in these aisles
Frozen vegetables – a major time saver if you're fine with eating these over fresh veggies
A bulk section – if your grocery store has it, nuts are often kept here and, because you can buy items in this section in the quantity you desire, they can be cheaper than buying a brand-name bag of almonds from the baking aisle.
Jarred items (like jams and jellies) – this is where the almond butter is kept
Spice aisle – spices and sauces for cooking are often in this aisle, as are cooking oils and vinegar.

++ Flavor is one major key to successful meal prepping ++

If you’re looking for items like coconut milk or soy sauce, check to see if your grocery store has an “ethnic foods” or “Asian foods” section. These items are often located here.

Here is a sample map so you could get an idea of the aisle categories:

Step-by-Step guide to Meal Prepping

Meal Prep Day:

You're almost done!
Let’s get prepping! Today is the day… you’ve made it through all the information to get you started and know it’s time to put your knowledge to practice.

We have put this step-by-step guide together as an easy intro to meal prepping so that you have a solid foundation to build from. This is an easy meal prep and an easy meal prep process you should be able to get done in under 60 minutes.

That’s right… 8 meals in under 60 minutes.

via GIPHY

Before we get to the Step-by-Step, here are some things that you should be thinking about as you’re planning, grocery shopping, and get ready to dive into your meal prep time:

1. What meal(s) are the most time-consuming to prep?
2. What days or nights do I most need meals ready ahead of time?
3. What items would be the most helpful to have ready and on hand?
4. What foods will stay fresh until they're eaten?
5. What could I prep ahead of time, so I don't have to do _ repeatedly during the week?

By thinking about these things ahead of time, you can cut down on time, costs, waste and dishes! You can often cut back on the dishes you use by preparing items (like root veggies, bell peppers, and grains) in advance, as well as save time and energy on tasks like standing at the stove, preheating the oven, or washing produce one item at a time.

Pro Tip – They may cost a little more (not always) but pre-cooked veggies and grains can be a real life saver.

For this step-by-step meal, we’re going to focus on lunch, but this concept could easily be applied to breakfast and dinner.

Here we go! Let’s get going on our 8 meals (Breakfast AND Lunch) in 60 minutes meal prep run-down:

For this lesson, were going to be prepping these recipes: Sheet Pan Nutty Keto Pancakes and Sweet and Sour Cauliflower Bites. Gotta squeeze that protein in where you can, you know?

5 Things you need to know before you get started:

1. Veggies usually take the longest to cook : Chop your veggies into smaller pieces to help them cook faster
2. Pre-Heating the oven takes time… DO THIS FIRST!
3. Boiling water is another time suck! Get this started ASAP if you’re cooking grains or hard boiling eggs
4. FYI…You have to wash all the dishes you use. DUH, right?! But somehow we end up using more dishes than we realize and end up with a sink full of dishes to wash. Only use the necessary dishes and wash while you prep.
5. Proteins cook quick… save those for last

PRO TIP:

While there are several ways to meal prep, we found that knowing the recipes in advance and taking care of most of the prep steps in advance helps alleviate some of the stress, especially when it’s been a crazy week.

You will notice that both of these will be cooked in the oven… that means you’re only pre-heating the oven once in order to knock out two meals.

via GIPHY

Because the pancakes come together in about 5 minutes, you’ll start with these… Here is how the process should look:

0-5 Minutes

• Pull out trash can, mixing bowl, sheet pan, cutting board, knives, hand towel, and any appliances you anticipate needing (food processor, stand mixer, etc.).
• NOTE: You’re going to use the same sheet pan twice
• Preheat oven to 400F. Line sheet pan with parchment paper liners or tin foil.

5-15 Minutes:

• Make the pancake batter and prepare the fruit for your pancake toppings. Let sit for 10 min before spreading the batter into the pan.
• If you’re done with that and the oven is not yet preheated, start prepping the veggies for the Pizza Chicken.
• When oven is preheated, put the pan into the oven and Set timer for 6 minutes.

16-25 Minutes:

• If you haven’t already….Wash all vegetables. Allow vegetables to air dry while chopping others.
• When the timer goes off for the pancakes, turn your oven to the broil setting and leave in oven for 5-6 minutes or until edges are golden
• Once the pancakes are golden brown, remove them from the oven and allow them to cool.

26-30 Minutes:

• Next: If you are buying large chicken breasts, you will want to slice them in half so they are nice and thin. Smaller cuts will decrease your cooking time and ensure everything cooks evenly.
• By about the 30 minute mark, your pancakes should be ready to come out of the oven and all your ingredients (mushrooms, onion, olives, bell peppers) should be prepped and ready for the chicken.

31-51 Minutes:

• Remove your pancakes from the oven and take the pancakes out of the sheet pan.
• Decrease your oven temp from 400F to 375F
• Place the chicken on the sheet pan and put them in the oven for 8-10 min
• While the chicken is in their first stage of baking, start cleaning up from the pancakes
• When the timer goes off, remove the chicken from the oven and top with sauce, cheese, and vegetables
• Return the chicken to the oven for 6-10 min (or until the chicken is fully cooked)
• Once the chicken is done, remove it from the oven and let everything cool down. Turn off your oven now

52-60 Minutes:

• Portion out the meals, add lids to all of dishes, and transfer to fridge.
• Wash dishes and wipe down counters.

YOU DID IT!!!

via GIPHY

How to Meal Prep Breakfast and Lunch

Following up:

Plan to either cook or consume the items you prep over the weekend within 4 days (3 if you’re prepping fish). This helps to make sure that vegetables don’t go bad, especially those that don’t hold up as well like greens, bell peppers, cucumbers, and other soft produce.

If it looks like something may spoil before it appears on the menu rotation, swap it out with another meal that can sit another night or two without going bad.

Use shortcuts, like frozen or pre-chopped produce, when necessary or more convenient.

If you are concerned an item you prep in advance may spoil before you get to eating it over the course of the week, err on the side of caution. Either wait to prep it and/or buy the pre-cut option of it to have on hand (as needed).

A Few Bonus Sections you might be interested in:

1. Mindful Dining Out
2. Dealing with Meal Prep Fatigue
3. How to Track your Meals (with tracking worksheet)
4. How to Calculate Macros
5. 400+ Meal Prep Recipes

Pssst! Want to hear a secret?

Meal Prepping is not just for the ultra-fitness enthusiast. It's for everyone!, but especially for tired moms (or dads!) who want to save time in the kitchen but still have tasty meals ready for their families in less than 30 minutes. This always feels like such a tall order, but it's not. The trick is to prep, because no one wants to ask the question "what's for dinner?" every day at 4pm. If you're doing that, you know half the time it's going to be takeout or drive-through.

However, meal prepping is an excellent way to save money and eat well at home. This simple guide will show you how to plan ahead so that you always have nutritious meals ready when you need them, thanks to the skillful use of your freezer! Think of this as a go-to list of meals when you're tired of everything—but most of all, tired of wondering what's for dinner and leaving it to the last minute! AND, if you're tired of the meal planning process and need some help, the Workweek Lunch Meal Planner Program is our recommended meal planning tool.

All of these dinners are:

• Under 10 ingredients
• Can be frozen
• Balanced with protein, carbs, starches, and fats
• Portioned for six people

We like meals that are portioned for six people because not everyone has a family of four. Plus, leftovers  for lunch the next day? Almost a guarantee. If you're a carnivore who loves delicious foods, keep reading. These meals are for you. And the key with them, of course, is that you can FREEZE THEM!

A Word About Freezer-Friendly Meals

Many of these meals can be frozen in their entirety, but some of these dishes such as the Hawaiian chicken tenders or the peanut chicken, involve freezing the protein and the sauce. Then, when it's time to eat dinner, just cook up the veggies that go with, and get a pot of rice (or cauliflower rice) going. (Although some of us have leftover rice in the freezer, so you can use that if needed).

Related: 13 Meal Prep Recipes with Rice

We especially love the burrito recipe below because the whole thing can go right into the freezer, as is. Some of these recipes, too, can go right in the slow cooker or Instant Pot.

Substitutions and Alterations

Yes, we know there are quite a few rice recipes here. If desired, feel free to use cauliflower rice or quinoa. Opt for brown rice if that suits your diet better. Perhaps noodles are calling your name. It's up to you!

Furthermore, if you have a freezer full of veggies, please use them. Whatever you do about the sides, you can rest easy knowing the bulk of the work—prepping the main protein—is out of the way.

If all of this sounds like a good fit for you, by all means, keep reading! Better yet, save this post on your "Dinner Pinterest Board"

One thing to note: If you see that the servings say 4 on the recipe, tap or roll your mouse over the 4 to adjust the quantities.

10 Meal Prep Recipes for Busy Moms:

Freezer Friendly Hawaiian Chicken Tenders

Peanut Chicken and Rice

Instant Pot Chili

Beef and Broccoli

Sign Up for Workweek Lunch and receive weekly meal prep menus sent right to your email!  Here is an example Meal Prep Menu:

Sheet Pan Sweet and Sour Tempeh

Shredded Beef Burrito

Sheet Pan Sausage and Veggies

Cheeseburger Meatloaf Meal Prep

Green Curry Chicken Meatballs

Thai Basil Chicken

Here are some health resources for your teens:

• Fitness For Teens: The Unexpected Benefits
• Foods to Avoid for College Athletes
• What Health Conscious Teenagers Eat
• How to Eat Healthy as a Teen
• 23 Best College Dorm Recipes
• How to Train Yourself to Wake Up Early