9 Tips To Make Meal Prepping As Easy As Takeout

Meal Prepping doesn't have to be a dreaded task. Nor does it have to take up an entire day of your 2 day weekend. There's so many ways to go about it, sometimes I know it's hard to figure out where to START. Make a meal plan.. how? Grocery list? UMMM, wait... what is technically healthy?

Ya. I've been there, done that. 

If you're trying to make meal prepping a habit for 2016, try out some of these tips as guide for easier and faster prepping:

1. MAKE A PLAN

This can be as complex or as simple as you would like. For minimal time in the kitchen, stick with 2 meals to alternate for breakfast, 2 meals to alternate for lunch, 2 meals to alternate for dinner, and then 4 snacks (am & pm) to alternate every other day.

Choose recipes that can be made in bulk like casseroles and crock pot recipes (my favorite by far!).

Decide what you will eat for each meal (or at least the meals you will be away from home) for those will be the most important to prep in advance. This will get easier with practice just like anything else. 

If you're following the 21 day fix, here's an example of a meal plan I have done. 

HINT: Save your plan for a future week. Once you have a few plans, you can rotate them to save you the time of finding new recipes and making new plans. 

2. STICK TO YOUR GROCERY LIST

It's so easy to go into the grocery store (especially when your belly is talking to you) and pick up randoms here and there that DON'T belong in your cart. If it's not in the house, you don't have to find the willpower to avoid it. By doing this, you'll be surprised how much more affordable clean eating can be!

3. KEEP SNACKS SIMPLE 

When you are cooking everything at once, it's important to keep things simple. Especially for those of you just getting started. To save time put together snacks that are quick and easy to put together. 

Some of my go to's are boiled eggs, sliced apples with cinnamon, homemade trail mix, cottage cheese with frozen berries, and hummus with veggies.

From left to right: homemade pumpkin hummus with raw veggies, kale chips, sliced apples with cinnamon, carrot cake protein bars, homemade trail mix

 5. COOK AS MANY FOODS AS POSSIBLE AT ONCE
This isn't always possible, but when it is, take advantage of it! You can roast vegetables, sweet potatoes, and even chicken breasts all at once by setting different timers.
I typically make my chicken on the grill because it has a better flavor, but if you choose to roasted all of your vegetables and sweet potatoes together then set your oven to 390 degrees F and cook for about 25 minutes. The vegetables should be done by this, but check the potatoes to see if they are soft enough.

6. GET ON THE MASON JAR BANDWAGON
You can call me the mason jar QUEEN. I use these babies for everything. LITERALLY.

Salads? Check. Soup? Check. Oatmeal? Check. Yogurt Parfaits? Check. Freshly washed and cut fruits/veggies? Check.

7. INVEST IN FOOD STORAGE CONTAINERS

Tupperware should be step one of this post. You will need various sizes for different meals. If you're doing a protein with veggies get the 2 compartment containers. Make sure they are BPA free and won't melt in the microwave or dishwasher

8. DON'T FORGET ABOUT SHAKEOLOGY 

Low in calories, low in carbs, high in protein, fiber, and nutrition- this can be a go to snack or meal when you're on the go. I prefer mine blended, but they taste just as delicious shaken in a blender bottle.

9. KEEP YOUR EYES ON THE PRIZE. 

All of this preparation is for a purpose outside of proving to yourself you can do it. When clean eating is as simple as going through that drive thru (only QUICKER and CHEAPER), you will reach your health and fitness goals quicker and break bad habits along the way. 

Four *CLEAN* Versions Of Overnight Oats

It's official. Overnight oats have stolen my heart.

You can eat them hot or cold - with or without nut butters - thick & creamy OR slightly running - resembling a dessert OR fairly "safe" - super healthy OR super UNhealthy! The possibilities are endless.

Today I was feeling a little edgy & decided WHY NOT try a different overnight oats recipe for each day of the week??

Result?

Maple French Toast Overnight Oats by Fit Foodie Finds {http://fitfoodiefinds.com/2015/04/8-ways-to-eat-overnight-oats/#_a5y_p=3624104}

Blueberry Lemon Cheesecake Overnight Oats by Fit Foodie Finds {link above}

Peanut Butter Banana Coconut Overnight Oats

Raspberry Almond Coconut Overnight Oats

Peanut Butter Banana Coconut Oats:

Yields: 1 serving

1/2 cup rolled oats

3 oz. plain greek yogurt 

1/2 cup unsweetened almond milk

1/2 banana, mashed

1 tablespoon chia seeds 

1 tablespoon organic peanut butter

1/2 tsp. cinnamon 

1/4 tsp. pure vanilla extract 

1 tablespoon unsweetened coconut 

Note: I added sliced apples and sliced almond for the fun of it! Feel free to add whatever you would like. 

Instructions:

Add ingredients to mason jar (I prefer the wide mouth mason jars), mix together, and refrigerate overnight (at least 8 hours).


Raspberry Almond Coconut Overnight Oats

Yield: 1 serving 

1/2 cup old fashioned oats

1/2 cup unsweetened almond milk

1/2 cup raspberries 

1/4 cup plain greek yogurt 

1 tablespoon chia seeds 

1 tablespoon pure maple syrup 

1/2 tsp. almond extract 

1 tablespoon unsweetened coconut 

1 tablespoon sliced almonds 

1/4 tsp cinnamon 

Instructions:

Mix ingredients into wide mouth mason jar, and refrigerate overnight. 

Over Night Oats

So many times I talk to people who "don't have time to eat breakfast" especially a healthy one. Since discovering overnight oats, that excuse no longer works. But believe me, once you try these, you will NEVER want to use that excuse again. 

These are easy to whip together the night before or even prep a few days worth at a time. I've had mine keep for up to 4 days (they never make it to day 5 before being devoured), so you could actually prep an entire weeks worth on Sunday afternoon!

Ingredients:

1/2 cup rolled oats (I only use 1/4 cup of oats & 1/4 cup of cashew milk)

1/2 cup cashew milk

1 tablespoon chia seeds

1 tablespoon silvered almonds OR crushed cashews

1/2 banana (mashed)

1/2 teaspoon cinnamon

1 teaspoon vanilla extract

1 tablespoon unsweetened coconut (optional)

Directions:

1. Mix all the ingredients together in a mason jar (I prefer the short, wide mouth mason jars). Stir well, cover, and refrigerate overnight.

2. The next morning, remove from the fridge, top off with your favorite fresh fruit, nut butters, mixed nuts, etc. ENJOY! 

Here I added the base ingredients with frozen blueberries, refrigerated overnight, and then heated up in the morning. I topped it off with banana slices and a few additional blueberries.

I wasn't in a rush the morning I ate these overnight oats so I dumped the base into a bowl and heated them up. I then topped them off with raspberries, blackberries, blueberries, 1 teaspoon of almond butter, and crushed cashews!

*NOTE* It is optional to heat these oats up! I prefer mine heated up because I like having a warm breakfast... there's just something satisfying about eating something warm in the morning! You can keep the oats cold, add your toppings, and bring the mason jar on the go with you for whenever you are ready to eat it!

NUTRITIONAL INFO (without toppings)

Calories- 263

Fat- 15g

Carbs- 50g

Fiber- 16.3g

Protein- 13.6g