Meal Prep Mash-up

Pre-prepared lunch

As a Nutrition Coach the most common issue I come across with clients is a believed lack of time to cook and eat healthy, nutritious and balanced meals.

Ready made foods – be it sandwiches, pasta pots, sushi or fast foods – are most often filled with excessive sugar, salt, fat and unnecessary flavour additives and enhancers. Packing your own lunch and snacks means you stay in control or what you eat. Being in control of ingredients, portion sizes and ensuring you have no hidden nasties is a sure-fire way of keeping you on track and helping with your weight loss or healthy living goals.

Batch cooking veggies and rice

The idea that you have to spend hours upon hours in the kitchen is totally criminal and it’s what puts most people off as preparation isn’t hard, you don’t need to be a seasoned chef and it’s not expensive. In fact, it is likely to SAVE you money!

Lunch and snacks

My 11 Top Tips

1. Prepare and cook a few portions of protein for easy pickings throughout the week. I like to boil a half a dozen or so eggs at once, cool immediately and store in the fridge; these can be used up for any meal or even as a healthy protein-boosting snack. You could also poach or roast off a few chicken breasts; add flavours in the form of dried herbs or spices to keep things from getting boring.
2. Batch boil rice (or quinoa/barley/couscous). Brown rice notoriously takes a lot longer to cook than white but it's a lot better for us in terms of fibre. So get a bigger batch done at the start of the week to see you through the next 2-3 days. Cool quickly running cooked rice under cold water, portion into containers and be sure to reheat only once until piping hot
3. Roast a tonne of veggies – carrots, courgettes, peppers, onions, sweet potatoes, aubergines – at the start of the week and keep refrigerated in a suitable container. The most basic of meals can be thrown together in a matter of seconds now – chicken, rice and veggies!
4. Stock up on store cupboard essentials ie. pasta, rice, tinned beans and pulses, tinned fish, frozen fruit and veggies, herbs and spices, even small bottles of sauces for sprucing up even the most basic of meals
5. Double up! This is even easier now it’s chillier outside and salads are swapped for warming soups or stews. Simply make a bigger batch of your evening meal than required, portion into containers and refrigerate or freeze for later. Lasagnes, bakes, soups and stews all work well. Just be sure to label and date freezer items so you know what you're pulling out next time!
6. Portion up snacks. If you’re one to grab a chocolate bar on the go, just to tide you over, then try proportioning mixed nuts and keep the pots in your bag, in your desk drawer or in the car. That way you’ll always have a nutritious portion-controlled snack that’ll keep you satiated until your next meal. Alternatively, try keeping a stash of these in the freezer to take out with you in the morning, come elevenses it will have defrosted and provides a healthier energy boost than the biscuit tin!
7. Skip breakfast or grab a bacon buttie on the way into work? Try making a stash of overnight oats; you can prep 2-3 pots at a time with different flavourings and toppings then just grab them on the way out the door…just don’t forget your spoon! Inconvenient? Then try these breakfast biscuits or muffins
8. Keeping on the breakfast theme, if you’re go-to is a homemade smoothie but you don’t want to measure and weigh out everything each time, spend a few minutes bagging up your ingredients (liquid and all) and freeze. Then, next time you’re in a rush everything is already done for you, simply pop the frozen goodies into the blender for a thick, delicious breakfast on the go
9. Invest in suitable containers. If you don’t have anything to put your prepared meals and snacks in then you’re never going to reap the rewards. Set yourself up for success – ensure you have quality zip-lock freezer bags and microwave-friendly plastic containers (I find the clipper tab ones are best). Get an array of sizes for full meals, meal components and snacks
10. Write yourself lists – first consider what you can make for yourself that can be adaptable to eating in the evening saving leftovers for lunch, what will work for you out of the home and what you will actually enjoy eating. Then, write your shopping list and stick to it!
11. Meal prep just two days a week. For example, on a Sunday and Wednesday spend just a little time preparing for the next couple of days that way at the end of a long working day, when you're tired and ready to just chill you need not panic about keeping your healthy eating regime on track, you've already done the work

Feel free to share any tips and tricks in the comments below if you're a super savvy meal prepper! 

Overnight Oats to eat on the go!