If you accept the challenge, your goal is to maintain a healthy diet and regular exercise for a period of seven days. Just a week! You can accomplish anything in a week, right?
As a reward? It's possible that these healthy behaviours will last a long time.
However, you must have a strategy in place before you begin any work.
See for yourself how eating clean is simple, delicious, and fun by using these recommendations.
Don't be afraid of repetition when meal prepping
When planning your weekly menu, keep in mind that you don't have to prepare a new meal each day.
You may make several servings of two or three of your favourite recipes for each meal by simply doubling or tripling the recipe.
Consider "repeats" when putting together your grocery list!
- Cooking in batches
Make a large batch of food and eat from it throughout the day or week by selecting recipes or components that are similar.
Here are a few meals that are simple to batch cook:
Toss some roasted vegetables into your scramble for breakfast, or into your salad for a not-so-sad lunch at the office.
Quinoa: This nutrient-dense grain can be served as a lunch soup base or as a side dish to baked salmon.
To serve with a side of sauteed vegetables and a baked sweet potato, roast some chicken breasts. For lunch the next day, chop up some zoodles and toss them with a sliced chicken breast.
Make avocado egg salad toast for breakfast in the morning with hard-boiled eggs as an easy snack in the afternoon.
Brown rice can be stored in the fridge for up to a month or frozen for up to a week. Every meal of the day can benefit from adding this versatile grain to the menu.
Portion, then plate.
You've found your new best buddy in meal-prep containers: After you've batch cooked for the week, all you have to do is portion out your meals ahead of time.
Just grab your container and go instead of staring into an open fridge, trying to decide what to eat.
While many individuals prefer to meal prep on Sundays, you can do so on any day that works best for you. Preparing a few hours on one day might save a lot of time over the course of the week.
Pay attention to the safety of food.
Remember that most goods will keep in the fridge for 3 to 5 days, no matter when you do your meal prep.
Cooking something on Sunday and not intending to consume it until Friday? Freeze it on Sunday and reheat it on Thursday night in the fridge.
Eggs and sweet potatoes don't freeze well, so plan to only cook once a week by scheduling freezer-friendly dishes at the end of the week.
It's possible to get the same nutritional benefits from frozen fruits and vegetables as you would from fresh ones.
Even more so when it comes to meal planning.
With pre-cooked quinoa and pre-cooked chicken breast, all you need is to heat up the frozen vegetables in the microwave with some cooked quinoa to make a complete dinner.
The convenience of using pre-cut, pre-washed frozen fruit in Shakeology is unbeatable.
Preparation for a few meals at a time.
Certain meal prep procedures, such as washing fresh fruit (to prevent mould), slicing delicate greens (to prevent wilting), or adding fresh herbs, should be done the night before or immediately before eating (to minimise oxidation and maximise flavor).
Search for opportunistic ways around obstacles
If you're willing to fork over a few extra money in order to save some time in the kitchen, do so.
It's common for supermarket chains to offer pre-chopped vegetables like zoodles, zoodle "rice," cauliflower "rice," peeled fruit, and cleaned salad greens.
Preparing meals in advance can be intimidating at first. I could go on and on. There is no such thing as batch cooking. We'll keep our end of the bargain.
Prepare your meals ahead of time by following these suggestions and devising a system that works best for you.