Healthy doesn’t mean your food has to taste bad, take a long time to make, or be boring. On the contrary - meal prepping can be a great way to add some excitement to your eating routine, and is a great way of ensuring you’re getting the right amount of calories needed according to your weight goals. Your meal prep plan depends entirely on you and your diet - there are lots of different combinations for you to try. Here are some of the most common meal prep recipes for you to try that are fast and easy to make:
1. Chicken and Rice Combo with Veggies
This is one of the most common meal prep combinations ever. It’s a staple amongst body builders, athletes and fitness models alike.The best way to do this is by buying bulk chicken breast at your local grocery store (preferably free of antibiotics and other harmful ingredients) and steam it on your stovetop. Add some water to a pan with a touch of oil and cover the chicken. By steaming it, you’ll ensure that it cooks evenly all the way through. You can also try barbecuing and roasting it - however you prefer. Then add some rice with broccoli, green beans, etc. and voila - a perfect and easy to make meal!
2. Boiled Eggs with Vegetables and a Source of Carbs
Great to start your morning off with some eggs! Instead Of going through the hassle of scrambling them every morning, try to get your protein source in by simply boiling them beforehand. Add in all of your eggs to a pot full of water, bring the water to a boil, and then let it simmer for ten to fifteen minutes. You can separate your eggs out for each of the days, or keep it all in one container and grab from it each morning (just be sure to grab a set amount each day - don’t cheat yourself by eating under or over your calorie “budget”). Eggs pair well with bread, oatmeal, or any other breakfast food you can think of. And of course - be sure to get some veggies in or some fruit.
3. Lentil, Chickpea, Legume combo for all of the Vegetarians Out There
Don’t think we forgot about you vegetarians. While the stereotypical meal prep plan often involves some sort of meat, you are totally free to go meatless and cook up a plant based source of protein as well. There are tons of options to choose form: from lentils, to chickpeas, to beans - mix it up. A favorite thing for many to do is steam chickpeas or “garbanzo beans” for a couple hours on the stove so they’re nice and soft, then adding homemade tomato sauce and spices to it. For an extra crunch and added protein and omega-3’s, you can opt for some chia seeds added as well. This meal can be heated right up and served breakfast, lunch or dinner.
4. Fish or Shrimp Taco Salad
This is sure to be one of the most delicious meal prep plans out there! This is a favourite for many. Cook up some of your favourite fish - go for tuna, buy some wild caught salmon when it’s in season, or go for a more mild white fish for a more subtle tasting protein. Then, fry it up on the stovetop with some olive oil, or barbecue it on the grill using your favourite rub. From there, chop up some lettuce tomatoes and peppers and add some black beans if desired. Add some lemon or lime juice with a touch of sauce and serve with a tortilla, And there you have it - an easy and delicious meal that’s also healthy and convenient to cook up.
5. Spaghetti and Meatballs
Okay… this may not be the most healthy option on the list, but with a couple tweaks it can definitely be made into a filling meal full of high quality protein and carbs. Rather than opting for normal spaghetti, try to go for a while grin spaghetti, which is more complex and leaves you fuller longer. For the meat, look for a low fat percentage meat, or use chicken if needed. Pick out your favourite sauce, or make your own on the stovetop using fresh tomatoes. Add the noodles, meat and sauce together and you’ve got a great meal that is paired wonderfully with salad.
The combinations and recipes for meal prep containers are virtually limitless. For more tips and tricks, and other ideas be sure to visit some of the following websites for even more inspiration, such as on Bodybuilding.com and Beachbody.com which have tons of other great meal prep plans.Be sure to invest in a meal prep container and get to cooking up your favourite meals and recipes.