DIY / FOOD

How to Meal Prep for Beginners | EASY RECIPE PLAN

08.04.16

Hi lovelies,

It’s the first week of August which means back-to-school season is officially in session! I know it can be a difficult transition, so I’ve created a simple meal prep plan to help you gain some momentum.

My schedule is often jam-packed, but pre-planning my meals has been the easiest way to eat healthy when I’m on the go. So whether you’re heading back to school or managing a hectic work week, this meal prep for beginners is a delicious, timesaving way for you to keep your health on track.

Meal Planning TN

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But first things first– create a shopping list!

While most people like to design their meal prep plans based on their favorite recipes, I actually compose my shopping list based off of the things that I love to eat such as romaine lettuce, sweet peppers and cucumbers. I also recommend investing in a variety of plastic containers so that you have an easy, efficient way to store your meals throughout the week.

Meal Prep Blog 8

Meal Prep Blog 7

Recently I’ve fallen in love with “Lemonade”, which is a cafeteria-style restaurant on the west coast. I was really inspired by their food options and decided to create my own version of a few of their selections. So let’s just jump right into it!

 

INDIAN CAULIFLOWER SALAD | savory & sweet: CSF

 

Ingredients:

1 head of cauliflower

1 tbsp. of sweet onions

1 tbsp. olive oil

2 tbsp. salt

1 tsp. turmeric

1 tsp. cinnamon

1 dash of cloves

2 tbsp. of raisins

 

Instructions:

Take the head of cauliflower and chop it into bite-sized pieces. Next, mince 1 tbsp. of sweet onions. Cauliflower Salad 2

Heat 1 tbsp. of olive oil on a skillet. Once the pan is heated, cook the tbsp. of sweet onions until they turn a golden-brown then mix in the chopped cauliflower. Cauliflower Salad 3

As the cauliflower mixture cooks, add 2 tbsp. of salt, 1 tsp. of turmeric, 1 tsp. of cinnamon, a dash of cloves and 2 tbsp. of raisins. (Remember, all of the ingredients are optional and you can always improvise based on your preference!) Cauliflower Salad 4

Cauliflower Salad 5

After you add the seasoning to the cauliflower mixture, add a little bit of water so that the vegetables can steam. To avoid over-cooking, turn off the heat once the cauliflower has absorbed the seasoning and the raisins appear plump. Cauliflower Salad 6

Let the mixture cool for a few minutes, then store it in a container, refrigerate and enjoy! MP1

 

SESAME GREEN BEANS | crunchy salad: GBF Ingredients:

1 bag of green beans

2 tbsp. of sesame oil

1 tbsp. sesame seeds

1 tbsp. rice vinegar

 

Instructions:

Steam your green beans in a pot about half-way through the recommended cook time so that they still retain their crunch.
Sesame Green Bean 2

Sesame Green Bean 3

Once the green beans are steamed, cool them down in cold water (cooling the vegetables in ice-cold water helps them maintain their vibrant color!) and drain them into a mixing bowl. Sesame Green Bean 4

Season your vegetables with 2tbsp. of sesame oil, 1 tbsp. of sesame seeds and 1 tbsp. of rice vinegar. Thoroughly mix the ingredients together. Sesame Green Bean 5

Sesame Green Bean 6

Sesame Green Bean 7

Place the mixture into a storage container and chill them in the refrigerator for later use! MP2

 

SESAME POTATO | croutons: SPF Ingredients:

2 ½ cups of chopped sweet potatoes

2 tbsp. of olive oil

Substitute Montreal Steak Seasoning* with:

1 tbsp. of sea salt

1 tsp. of garlic powder

1 tsp. of paprika

 

Instructions:

Chop 2 ½ cups of sweet potatoes and place them into a mixing bowl. Sweet Potatoes 2

Sweet Potatoes 3

Drizzle 2 tbsp. of olive oil onto the sweet potatoes and season them with 1 tsp. of sea salt, 1 tsp. of garlic powder and 1 tsp. of paprika (You can always personalize your mixture with your own seasoning! Don’t be afraid to improvise!). Sweet Potatoes 4

Sweet Potatoes 5

Sweet Potatoes 6

Line a baking tray with one sheet of baking paper and spread out the sweet potatoes on top. Sweet Potatoes 7

Bake the sweet potatoes until they’re nice and crisp and allow them to cool down before you store them into your containers. Sweet Potatoes 8

Sweet Potatoes 10

Once they’ve cooled a little below room temperature, place them into your refrigerator to chill. MP4

 

The shelf life of these recipes are about 3-4 days, but you can always cook up a new batch throughout your week in case you run out!

Meal Prep Blog 1

 

WEEKLY MEALS | monday – friday: Meal Prep Blog 2

 

Monday

Pita Pockets | Suggested ingredients: Pita pocket, hummus, fresh carrots, cucumbers, quinoa, lettuce, tomatoes and sweet peppers

Meal Prep Blog 3

 

Tuesday & Thursday

Mixing Bowls | Suggested ingredients: Base: lettuce, wheat pasta and quinoa. Toppings: Sesame Green Beans*, shredded carrots, sweet peppers and veggie burger patties (a great addition if you want to add protein to your bowl).

Meal Prep Blog 4

 

Wednesday & Friday

Salads | Suggested ingredients: Lettuce, sweet peppers, tomatoes, shredded carrots, Annie’s Goddess dressing, Sweet Potato Croutons* and vegetarian bacon (for a slightly savory taste).

Quick Tip: Store your salad toppings and dressing on the side to keep your meal fresh and crisp!

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The best part about these recipes is that they’re easy, healthy but most of all tasty! There’s a lot of room to play with different ingredients and really personalize each dish to your preference so that you can use these recipes week-to-week without getting bored of the flavors, so be creative and have fun!

 

Love,

ANN

3 comments on “How to Meal Prep for Beginners | EASY RECIPE PLAN”

  1. Cháu biết cô là người Việt Nam nên cháu nghĩ sẽ đặc biệt hơn khi cảm ơn cô bằng tiếng Việt. Thật sự những chia sẻ của cô rất hay và hữu ích, cháu cảm ơn cô rất nhiều ạ :”>>>. Yêu cô <3

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