Are you looking to effortlessly incorporate delicious and nutritious meals into your weekly routine? Dive into the world of meal prepping where simplicity meets wellness. Let's uncover the secrets to creating a well-balanced plate that is not only visually appealing but also a treat for your taste buds! Each meal has the opportunity to enhance your health.
The Foundation: What Makes a Wellness Meal
To start off on the right foot, focus on including quality sources of protein in your meals. Opt for 4 to 6 ounces of meat or 35 to 50 grams of other protein options like legumes or tofu. These proteins form the cornerstone of your meal, providing you with the energy you need to power through your day.
Simple ideas: A whole roasted chicken, cooked salmon slices, ground beef or turkey in the form of patties, tacos, sloppy joes, or spaghetti, pork roasts, beef roasts, and various legumes. Beans are sources of protein and fiber. Adding beans to meat dishes is an easy and nutritious way to increase fiber and nutrient density while adding variety and satiety.
*Key meal prep idea: Make extra cooked meat: A whole chicken is one night's dinner, and the next day's chicken salad, tortilla soup, wraps, etc. Ground beef can be made into chili, sloppy joes, taco meat, and shepherd's pie. A beef roast can be turned into beef and bean enchiladas, beef and bean soup, and French-dipped sandwiches. Keeping extra beans in the fridge, freezer, or pantry gives you additional tools to get a quick meal on the table.
Building Blocks of Flavor and Nutrition
No wellness meal is complete without a colorful array of leafy greens and non-starchy vegetables. These colorful vegetables are packed with essential nutrients and add vibrant color, taste, and nutrients to your plate. A leafy green salad, with shredded carrots, chopped peppers, and cherry tomatoes is an easy way to add 4 different veggies to your meal. The salad can last a few days in the fridge and can be the base for additional veggies, nuts, seeds, beans, cheeses, and protein for tomorrow's lunch.
Simple ideas: Non starchy vegetables such as peppers, celery, leafy greens, green beans, broccoli, cauliflower, onions, leeks, to name a few can be easy to make. Buying them frozen, precut in the produce section, takes the work out of prepping.
So how do you get everyone to eat the vegetables? Do not shy away from salt, pepper, ghee, butter, herbs, and spices. A sprinkle of hard cheese can be an option as well. The fiber, vitamins, and minerals found in the vegetables are key to achieving satiety, increasing your nutrients, and stabilizing blood sugar.
When it comes to the carbohydrate component of your meal, consider incorporating starchy vegetables or whole grains like quinoa, rice, and barley. These ingredients not only provide sustained energy but also add depth to your dish.
Simple ideas: Roasted potatoes become potato salad, or the base of a frittata; sweet potatoes for dinner become sweet potato casserole, soup, or sweet potato Taco Thursday. A favorite of mine is sweet potatoes, black beans, and a soft egg or breakfast with cracked pepper and a little arugula. Carrots, squash, parsnips and turnips are a few ideas.
Side dishes of whole rice pilaf, quinoa, barley, etc. can have a place in your diet. Making extra and in bone broth, gives you extra protein, a great option to throw in a soup at the end of the week or mix into a casserole with extra meat, veggies, and spices. The options are endless; you just need a little creativity and a few recipes.
Meal prep basics: Make 5 pounds of sweet potatoes at once. Wash, dry, sprinkle with butter or olive oil, and salt. Roast in the oven at 400 for one hour. Same recipe for potatoes. Make the potatoes on the weekend to use all week as potato salad, toss in a completed soup, add to bean side dish, or eat as a side.
Rice, quinoa, barley, buckwheat, etc can be made in bone broth. This simple step adds extra protein and collagen, while reducing the glycemic load when refrigerating or freezing the grain. This means the grains do not raise your blood sugar as steeply and the resistant starch in the grain also is "food" for the good gut bugs in your gut. A win/win. Potatoes also fall in the same category. *Fun Fact*
Balancing Act: Healthy Fats
A crucial element often overlooked is the addition of healthy fats. Integrate 1 to 2 tablespoons of healthy fats such as ghee, homemade olive oil salad dressing, avocado oil, or beef tallow. These fats not only enhance the flavors but also aid in the absorption of fat-soluble vitamins. The addition of a small amount of fat provides satiety and helps stave off cravings later and blood sugar dips.
Plate Perfection: The Ideal Composition
Visualize your plate divided into three sections – 1/2 non-starchy vegetables, 1/4 lean protein, and 1/4 starchy vegetables or whole grains. This balanced composition ensures you're fueling your body with a diverse range of nutrients.
The Time-Saving Magic: Meal Prepping and Batch Cooking
In a world where time is a precious commodity, meal prepping and batch cooking can be your saving grace. Dedicate some time each week to prepare your meals in advance. Make extra portions to enjoy as leftovers throughout the week, reducing your time in the kitchen and ensuring you always have a nutritious meal on hand. Plan at least three meals a week. Have some basics always on hand in the pantry and fridge so that you can throw together an easy meal.
Leftovers may have a bad reputation, but they can be a lifesaver when you're short on time. Embrace the convenience of reheating a delicious meal without the stress of cooking from scratch. Circle back to the ideas above, for some easy meal prep concepts.
Conclusion: Your Journey to Wellness Starts Here
Wellness meal prepping doesn't have to be complicated or time-consuming. By following these simple guidelines and incorporating batch cooking into your routine, you can enjoy flavorful and nutritious meals without the hassle.
So, say goodbye to last-minute meals, eating popcorn for dinner, and hello to a more relaxed cooking experience. Start your wellness meal prep journey today, and savor the benefits of delicious, homemade meals that nourish your body and soul.
Remember, a well-prepped meal is a step closer to a well-lived life!
Meal prepping made easy – because wellness should be a delight, not a chore. Happy cooking!
Love, Jess
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