Don’t have time to cook every school night? Meal prepping is just the answer for you. Here are the steps to mastering the art of meal prepping and some easy and nutritious meals to stay on track with your family’s healthy eating.
Plan your weekly menu
Involve your kids in this process
Aim for a balance of proteins, vegetables, fruits, and whole grains.
Example
Monday: Chicken and veggie stir-fry with brown rice
Tuesday: Turkey and cheese wraps with a side of grapes
Wednesday: Baked salmon with quinoa and steamed broccoli
Thursday: Homemade mini pizzas with a side salad
Friday: Bean and cheese quesadillas with salsa and cucumber sticks
Create a shopping list
This list should include the ingredients you need for each recipe.
Check your fridge, freezer, and pantry for any items you may already have.
Focus on lean proteins, whole grains, and fresh produce
Prep in batches
Set aside a couple of hours on the weekend to do the meal prepping.
Prepare proteins
Chop veggies
Cook grains
Assemble snacks
Pack in good-quality, compartmentalized containers that are easy for kids to open and close.
Freeze for convenience
Short on time? Freeze some of the prepped meals!
Portion them into single servings for easier reheating.
Food examples that freeze well:
Soups, stews, casseroles
Stay organized
Label containers with dates
Store in an organized manner to make it easy to grab and go
Make it fun
Involve your kids! They can have fun with helping you do little tasks.
Including them will make it faster and encourage them to enjoy the meals they helped create.
Remember flexibility
If your kids come home and are craving something else, don’t stress!
Have quick and healthy backup options on hand.
Fresh fruit, yogurt, whole grain crackers, etc
Happy prepping!!
Recipes:
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