Blue Banana Smoothie – Royal Examiner

If you’re constantly on the go and don’t have time to cook a fresh meal every day, pre-preparing your meals may work for you. Meal prep lets you enjoy healthy, affordable meals that are ready when you need them. Here are some tips to get you started.

Use the right containers
Stock up on reusable, airtight containers that will keep your prepared meals fresh. Glass containers are a great option as they are dishwasher and microwave safe and contain no harmful BPA.

Plan ahead
Decide which recipes you want to cook for the week so you can buy the necessary ingredients. It is best to choose dishes that keep well in the fridge or freezer. Some ideal foods for meal prep include:

• Frozen vegetables like peas, broccoli and cauliflower
• Starchy vegetables like parsnips and potatoes
• Fresh vegetables like celery, carrots and peppers
• Whole grains like oats, quinoa and buckwheat
• Canned foods like chickpeas, lentils and peas
• Lean proteins like eggs, cottage cheese and tofu
• Lean cuts of meat like chicken, turkey and beef

You might want to start by making meals for just two or three days, because you might get tired of eating the same thing all week.

reserve time
Plan one or two days a week to prepare your meals. Many people set aside Sundays and Wednesdays. However, it may suit your schedule to cook on Mondays and Thursdays. Do what works best for you.

Finally, you can download a meal prep app on your smartphone that lets you keep your grocery lists and recipes in one place.


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