Need some inspiration on meal prep “best practices” or ideas on healthy recipes to try? We got you! Meal prep is a GREAT way to plan ahead, save time and make sure you get all those macros in for the day.
We LOVE meal prep here in the FASTer Way community-- So we’re sharing some of our favorite tips and tricks (plus a few recipes) with you to make meal prep a breeze. Be sure to enter the recipe into MyFitnessPal for accurate macronutrient breakdown!
Meal prep best practices:
Make sure you have enough containers on hand to store your meals for the week.
Glass containers are a great option so you can take them right from the refrigerator to the microwave to reheat.
Chop and measure all your ingredients before you start (this is a HUGE time saver!) If you’re really short on time, shop the produce department for pre-cut veggies.
Prepare a large batch of protein of your choice at the beginning of the week and use as needed--Try chicken breast, ground turkey or lean ground beef, season as desired, cook and store in the fridge for 4-5 days. Use cooked meat in a variety of dishes throughout the week!
Cook up a big pot of brown rice to keep on hand and use as needed.
Burrito Bowls (Regular Macro, serves 4)
Avocado oil for cooking
Chili powder, garlic powder, salt and pepper to taste
2 cups black beans, drained and rinsed
2 cups fresh or frozen corn
4 cups brown rice, cooked
2 lbs cooked chicken breast, ground turkey or beef
1 pint cherry tomatoes, cut into quarters
1 cup salsa
1 lime
For Garnish (optional)
Fresh cilantro
Shredded romaine lettuce
Sliced avocado
Directions
Heat avocado oil in large skillet at medium heat
Add black beans, corn and seasonings to skillet, warm for about 3-5 minutes
Equally divide cooked rice and protein between four containers
Equally divide bean/corn mixture, and cherry tomatoes to each container
Finish with scoop of salsa and a lime wedge on the side of container
Let cool and store in fridge for up to 5 days
Planning to take your bowl out on the go? Prepare garnishes as needed to ensure maximum freshness!
Chop and combine fresh cilantro and shredded lettuce- store in a small bag to use as needed
Slice avocados as needed to garnish bowls and add a boost of healthy fat
Chicken Grain Bowl with Roasted Veggies (Regular Macro, serves 4)
Avocado oil for cooking
3 cups broccoli
6 medium sweet potatoes, cut into chunks
Garlic powder, paprika OR Old Bay seasoning, sea salt and black pepper to taste
4 cups brown rice or quinoa, cooked
2 lbs chicken breast cooked- grilled or baked
Directions
Preheat oven to 400 degrees
Toss cubed sweet potatoes and broccoli florets in avocado oil, garlic powder, paprika, sea salt and pepper. Place on baking sheet.
Bake for 30-35 minutes until sweet potatoes are tender and broccoli is roasted and caramelized.
While vegetables are roasting, prepare containers and equally divide cooked brown rice or quinoa and cooked chicken between containers. Add roasted veggies once cooked.
Let cool and store in fridge for up to 5 days
Banana Bread Overnight Oats (Regular Macro, recipe yields 1 serving- prepare as many as needed for your week
½ cup oats
1 cup unsweetened almond milk
½ medium banana, mashed
2 tsp chia seeds
1 ½ tsp pure maple syrup
½ tsp cinnamon
2 tbsp chopped walnuts or pecans
Directions
In mason jar or glass container, mix together oats, almond milk, mashed banana, chia seeds, maple syrup and cinnamon until combined
Cover and store in fridge overnight
When ready to eat, remove from fridge and garnish with chopped walnuts or pecans. Enjoy cold or heat in microwave
Simple Stir-Fry (Low Carb, serves 4)
Avocado oil for cooking
1 yellow bell pepper, sliced thin
1 red bell pepper, sliced thin
1 large onion, sliced thin
Garlic powder, sea salt and black pepper to taste
2 cups broccoli
1 cup carrots, thinly sliced (or buy shredded carrots at the store to save time!)
⅓ - ½ cup coconut aminos (for veggies) plus more to add to cauliflower rice
4 cups cauliflower rice, cooked and prepared
2 lbs cooked chicken breast, ground turkey or beef
Directions
Heat avocado oil in large skillet at medium heat
Sautee together bell peppers and onions, season with garlic powder, sea salt and black pepper
After sauteeing for about 2 minutes, add in broccoli and carrots, cook until crisp tender, pour coconut aminos over veggies while cooking and stir
Equally divide cooked cauliflower rice and protein of choice between four containers, add coconut aminos to taste to each container
Once veggies are done, add to containers
Let cool and store in fridge for up to 5 days
Strawberry Poppyseed Salad (Low Carb, recipe yields 4 servings)
2 cups chicken breast, cooked and cubed
8 cups romaine lettuce or mixed greens, chopped
2 cups strawberries
1 medium red onion, sliced thin
½ cup slivered almonds, toasted
Clean Poppyseed Salad Dressing (Yields 4 servings)
½ cup olive oil
4 tsp honey
2 tsp apple cider vinegar
2 tsp dijon mustard
2 tsp poppy seeds
4 tsp fresh lemon juice
Salt and pepper to taste
For salad:
Slice all ingredients and divide equally amongst 4 containers
For poppyseed dressing:
Add all ingredients into mason jar, shake to combine
Pour over salad before serving
* This article was originally published here
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