Meal Prep Made Easy

Meal prep is one of the most successful ingredients to eating healthy. I have unintentionally lost the opportunity to eat healthy with this scenario:  In the midst of the morning routine, decide to take a healthy lunch to work. Scrounge through the fridge, look at the clock and realize there is only enough time to get ready to leave, not to prepare a lunch.  In the emotion of that moment, eating out sounds like a good plan. 

But with a little foresight and planning, a meal can be put together the night before and grabbed out of the fridge on the way out the door. While preparing dinner, think ahead to the next day. Plan to make extra while cooking to take through the week. 

Then using a simple four-step formula you can plan an infinite number of easy, healthy meals in minutes without a singe recipe!

1. Pick a protein.

It's a good idea to start with protein because  most of us do not get enough of it and protein is vital to weight loss and the foundation for most meals. Additionally, protein usually needs to be cooked and therefor a little pre-planning is essential.

Your protein options include chicken, fish, beef, poultry, tofu, greek yogurt, lentils, etc.

2. Pick a vegetable.

Healthy eating means vegetables. They are packed with healthy vitamins and minerals and are too easily left out of our meals. Choosing a vegetable to go with your protein as step two ensures you won't leave out this important element of a healthy meal.

There are endless vegetable choices. Feel free to mix them up, try different veggies and different methods of preparing them.

3. Select a healthy carb.

Carbohydrates are essential for energy, metabolism and yes, weight loss! Your third selection should be a healthy carb because too often we fear carbs when trying to lose weight or we think eating healthy means low or no carbs. Carbs pack a nutrient-rich punch - if you choose the right type of carbohydrates.

Look for high fiber choices such as sweet and white potatoes, quinoa, rice, oats, winter squash, etc.

4. Pick a healthy fat.

Do not fear fat. Healthy fats are also a key macronutrient and belong in every diet. These fats boost brain power, keep joints healthy and also fuel our metabolism.

While there are many choices for healthy fats, an easy way to add them without adding a lot of volume is with olive oil, coconut oil, nuts or olives. If your protein choice is salmon it covers you on healthy fats too!

What would a meal followed with this formula look like? 

Protein: chicken breast

Veggie: green beans

Carb: sweet potato

Fat: olive oil

Give it a try one day this week, or go ahead and make up a few days.  A little time and planning will go forward with great benefits!