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Working people commonly run out of energy after their daily work, and let’s be honest, there’s no time and energy left to prepare nutritious, balanced meals. A busy person faces exhausting kitchen duties because they have limited free time. People typically spend one or two days per week on meal preparation. People who fail to prepare their meals often end up heating frozen, processed food or purchasing takeout, which disrupts their health goals and costs them extra money.
So, here’s an ultimate guide on what foods to look for when grocery shopping that should be included whenever preparing meals:
Lean Proteins
They serve as flexible foods that can be prepared in large portions and contain vital components necessary for muscle and bone growth, as well as skin repair. Your body benefits from protein because it helps both maintain your strength and provide you with energy.
- Salmon
- Chicken breast
- Ground turkey
- Lean cuts of beef
- Shrimp
- Tofu or tempeh (for plant-based options)
There are endless ways to prepare proteins, such as grilled chicken and baked salmon, with various seasonings and sauces to keep meals exciting throughout the week.
Whole Grains
A top-notch way to get sustained energy and fiber is through whole grains. They hold up well in the fridge and reheat nicely.
- Brown rice
- Oats
- Quinoa
- Farro
Make a big batch of grains at once, then split it up alongside your go-to proteins and vegetables. It’s an easy way to have balanced meals.
Fresh Vegetables
Vegetables not only make your plate colorful, but they also add volume and essential nutrients. Some vegetables are more prep-friendly and hold up better than others, remaining crisp and flavorful even after a few days.
- Spinach
- Kale
- Zucchini
- Asparagus
- Broccoli
- Bell peppers
- Carrots
- Cauliflower
Toss a variety of vegetables on a sheet pan and roast them together. You’ll have enough cooked food for multiple meals in less than an hour.
Healthy Fats
Adding healthy fats to your diet keeps you full and adds flavor to your meals.
- Olive oil
- Avocados
- Nut butters
- Nuts and seeds
Drizzle a little olive oil over roasted vegetables or add a side of almond butter paired with apple slices.
Simple Sauces and Seasonings
Even if you prep simple meals, they don’t need to be boring. Spicing it up with fun flavors will help you stay harmonious with your healthy eating habits. Stash a few easy sauces or spices on hand.
- Lemon juice, garlic, and herbs
- Salsa
- Pesto
- Tahini sauce
- Coconut aminos (soy sauce alternative)
These can turn the same base ingredients into completely different meals, giving you the feeling of enjoying something new every day. Meal prepping doesn’t have to be complicated.
Tips for Successful Meal Prep
Selecting meals with common ingredients reduces preparation time and helps minimize food waste. Select high-quality glass containers as your preferred storage option to maintain the freshness of your meals. For even easier planning, label each meal by the day you plan to eat it. The right combination of organized food choices helps you prepare tasty meals that serve your diet goals throughout the whole week.
Meal Prep Ideas for Inspiration
Breakfast:
- Overnight Oats
- Chia Seed Pudding
- Breakfast Burrito/Sandwich
- Protein Pancakes
- Egg Casserole/Egg Bites
- Muffins
Lunch:
- Chicken Burrito Bowl
- Mediterranean Chickpea Salad
- Tomato and Spinach Pasta
- Fresh Spring Rolls
- Chicken Salad
- Ground Turkey Stir Fry
Dinner:
- Sweet Potato Black Bean Skillet
- Stuffed Bell Peppers
- Noodle Soup Jars
- Spaghetti and Roasted Vegetables
- Chili Garlic Tofu Bowls
- Shrimp Sheet Pan Fajitas
Choose Meals That Fit Your Goals
Each person has distinct preferences regarding taste and food choices. Meal selection depends on the amount of available preparation time you have. Some recipes take longer than others, some require an oven while others do not, and some are better suited for quick stovetop cooking or even no-cook assembly. The types of meals also depend on what kind of diet you follow. Are you trying to maintain your weight? Are you working hard to gain muscle? Is your goal to lose fat?
Not everyone can dedicate time to preparing food because they either do not cook in general or cannot allocate enough hours to prepare meals weekly. Trying to follow a diet or maintain healthy eating habits means that ordering food outside of your home will oppose your health objectives. If you aren’t able to prepare all your meals for the week and want something homemade instead of fast food, Ideal Nutrition is your solution. The name of our brand serves as a direct message as we strive to reach unmatched quality standards. Chef-cooked foods from Ideal Nutrition are ready to eat, allowing you to quickly serve fresh meals for breakfast, lunch, or dinner. We deliver right to your door in South Florida.
Conclusion
Meal prepping is one of the best strategies to stay on schedule with your daily nutrition goals, save time during the busy week, and get the most out of delicious, balanced meals without the daily stress of cooking. By focusing on nutrient-dense foods like lean proteins, whole grains, fresh vegetables, healthy fats, and flavorful seasonings, you can create a myriad of meal preparations that keep you satisfied and energized.
However, we know that even with the best intentions, life can get busy. If you’re looking for a convenient way to enjoy healthy, home-cooked meals without the prep work, Ideal Nutrition has you covered. Our chef-prepared meals are designed to meet a wide range of dietary needs, including traditional, gluten-free, keto, paleo, vegan, and vegetarian options. They are delivered fresh right to your door in South Florida. With Ideal Nutrition, healthy eating has never been easier or more delicious.
