One of the best things to do in the beginning of the week to have a nutritious diet is to prepare healthy foods. This includes grab and go items, meals, and snacks. For snacks I like to cut up veggies and fruit. In addition I like to buy healthy on the go snacks such as yogurt, cheese sticks, protein bars, and nuts. I like to get these sort of snacks because it helps me stay full and also be ready for when my hunger kicks in in between meals and they won’t ruin my hard work I’ve put in at the gym like an ice cream blizzard from dairy queen would. When it comes to prepping for meals for the week I usually like to stick to making brown rice, grilled chicken, and grilled vegetables. That way, when I get home from work or school I have a lunch or dinner in the fridge almost ready, all I have to do is pop it in the microwave!
Here’s what my day consisted of…healthy prepwork! It’s kind of fun getting everything ready and knowing you’ll have a healthy back up plan when you have a sweet tooth or want something crunchy but don’t want to ruin a hard work out or are trying to look good for spring break 🙂
-Chop veggies: bell peppers, celery, cucumber, and carrots & put them in a container for go to snacks during the day!
-Cut fresh fruit like apples and bananas and put them in bags in refrigerator when you have a sweet tooth or add peanut butter on them for a perfect snack! (To keep apples from turning brown, place water mixed with lemon or lime juice in a bag, add apples, and shake it up a little bit & then drain the water. This should keep them looking fresh for a few days)
-Container sweets: if you like sweet berries, go to the store and cut up strawberries, get blueberries and blackberries and place them in containers when you need a healthy sweet treat after meals with yogurt or even in oatmeal/cereal in the morning!
After getting all my veggies and snacks in order for the week, I was able to prepare easy meals for me to get home. The only thing I don’t have pictured is the salad that I prepare to accompany my meals. It consists of ice berg, spinach, carrots, peppers, cucumbers, and radishes. I like to add walnuts, pecans, strawberries, and apples as well, but it’s not part of the blend.
To prepare my meals I made baked chicken and vegetables in the oven, along with making brown rice in the rice cooker. Costco has a great deal for buying about 10lbs of chicken for twenty dollars. That’s at least a good 20-25 meals right there! I love that store for getting fresh fruit and healthy treats like protein bars and pop chips, and nuts as well!
Anyways if you wanna know how I baked the chicken and veggies: I used olive oil and a little bit of seasonings to coat the food. I used garlic seasonings and black pepper. I don’t like doing too much to the chicken because if I want to add barbecue or teryaki sauce or a little cheese on top to mix the flavor up during the week, it won’t taste weird when added! So just a little to give it moisture and taste is always good. I cooked the chicken and veggies at 350 degrees for 40-45 minutes! I used zuchinni, yellow squash, onions, red bell peppers, and mushrooms for the roasted veggie tray.
When I was done I let everything cool off for about fifteen to twenty minutes and then placed them in containers like the one showed below. This makes it easy for when I’m lazy and can just pop it in the microwave for a little bit. I didn’t take a picture of the brown rice, but that takes about an hour to cook and is quite simple! but now i’m ready and prepared for a week of healthy food and meals.
Hopefully this gives you an idea of how to prepare easy meals for the week and prep at the beginning so you don’t have to go through a hassle of trying to find something healthy and opting for the pizza delivery because you can’t find anything at home.
Have a great week 🙂