If you want to see changes, you need to take the time and MEAL PREP! If you meal prep for the week, you are less likely to spend money at fast food joints or at restaurants. So why not spend $30 for a weeks worth of groceries vs spending $30 for dinner of two.
So here are my 4 tips on how to make meal prepping easy.
1. Shop Before The Week Starts
Before heading out, set a game plan of what your meals will be for the week. Make a grocery list of everything you need for the week’s recipes. If you need help on meal plans, check out my customized meal plan package.
2. Sunday Set-up
Make time on the weekend to prepare for the week ahead. One to two hours on a Sunday afternoon or morning works great! I’ll be honest, prepping can suck, but at the end it’s all worth it! Preparing multiple meals at a time will save you a ton of time during the week—you can just grab and go!
3. Batch Cooking
Cook everything at once…you might as well double up! You will notice Monday through Thursday and Friday through Sunday are the same. The best things to batch cook are tofu, sweet potatoes, rice, quinoa, and even cutting up the veggies.
4. Get Handy with Containers
Portion out your meals with containers. Separate all your lunches and dinners so it’s ready for the week. This habit will save you from eating things that aren’t on the meal plan throughout the week!
Remember, first focus on what takes the longest.
For example, sweet potatoes, rice, quinoa, or anything that needs to be baked. While it’s in the oven you can work on other things.
Here’s a quick example of how to prep during Sunday set-up…
Start with:
- Grilled or baked tofu for lunches and dinners for the week.
- Cook two cups of brown rice or quinoa
- Slice the tempeh.
- Chop veggies for snacks and meals. Slice carrots, celery, bell peppers, zucchini, mushrooms, and cucumbers and separate them into containers for the first four to seven days.
- Prep a snack for the week. Each week make a batch of snacks that you can munch on all week such as kale chips, protein bars, or muffins.
- Optional: Prep smoothie bags! Fill a Ziplock bag with the ingredients for your favorite smoothie. Bags can be stored in the freezer and taken out just before you blend your smoothie.
If you need some new recipe ideas for day, check out “The Affordable Vegan Diet” E-Book (www.bodblast.com/book). The book includes more than 55 recipes that are fun, easy, and affordable! You’ll learn to make vegan protein bowls and burgers, as well as healthy cookies, muffins, brownies, and smoothies! When you follow the meal plan you will notice a decrease in your grocery bills and an increase in your health and happiness!
Darlene Adamusik, VLCE is a health and fitness professional with more than 15 years of experience. Certified as a Main Street Vegan Lifestyle Coach & Educator. After transitioning to a vegan lifestyle in 2013 she became extremely passionate about veganism and helping others transition to a whole foods, plant-based diet. A five-time NPC nationally-qualified bikini competitor she has competed in Spartan Races. Darlene’s goal is to provide you a creative, effective, and long-lasting nutrition tips. Follow her on Instagram, Facebook and Twitter.