The simplest advice for those interested in meal prep is to prepare in more quantity. Will you make rice this Sunday? Make two or three servings more for tomorrow so you don’t have to do it every day.  In addition, prepare side dishes, such as quinoa or pasta, ahead of time. You can keep the leftovers in the fridge and use them the next day in a salad for example.

Consider the Containers

Always have enough containers at home, but try to avoid plastic. Choose alternatives that are good for the environment (or BPA-free). Glass bottles are good for smoothies, glass jars for oatmeal with fruit, and stainless steel cans for salads.

Smoothies to Go

Have you overslept and now you’re late for work or an appointment? It only takes a few minutes to make a smoothie and it can replace a meal. Cut fruit and vegetables, divide them into portions for a meal and freeze them if you want. This way you can store them for a long time without losing vitamins or minerals. Mix all the ingredients in the morning and you will have a healthy breakfast ready to go.

Use Eggs

Eggs are an amazing source of protein and vitamins, so they should always be on your healthy shopping list. Boiled eggs are a great option for salads or to combat cravings between meals. The problem is that most pots only have room for 5 eggs. However, you can also make them in the oven! It’s very easy. Heat the oven to 170ºC. Fill a cupcake pan with 12 eggs and bake them for about 30 minutes. It is done! You now have a dozen hard-boiled eggs to use as you please.

The Freezer is Your Friend                                            

Have you prepared a lot of food, but do not want to be eating the same thing all week? It is absolutely no problem. There are many foods (such as curries, soups, or stews) that can be frozen in individual servings.

Healthy Snacks Between Meals

In the afternoons, we always tend to feel the temptation to snack on something. The body needs energy during the working days. Prepare for those moments. Fill a few jars with nuts, dried fruit, or dark chocolate. Or, you can prepare some energy balls on Sunday to have during the week. This will help you combat the afternoon slump. Always be ahead of the game. Meal prep is a great way to save time and to think about what you are going to consume.

By Laura