Meal prepping is a fantastic way to stay on track with your weight loss goals. By planning and preparing meals in advance, you can control portions, reduce food waste, and make healthier choices. Here are three diverse examples of meal prepping that can help you on your weight loss journey.
This meal prep idea is perfect for those who want a nutritious and filling option ready to go. Quinoa is a great source of protein and fiber, and combined with a variety of colorful veggies, it makes for a satisfying meal.
Start by cooking a batch of quinoa. Rinse 1 cup of quinoa under cold water, then bring it to a boil in 2 cups of water. Reduce to a simmer, cover, and cook for about 15 minutes or until all the water is absorbed. Once cooked, fluff with a fork and let it cool.
While the quinoa is cooking, chop a mix of your favorite vegetables. Great options include bell peppers, zucchini, cherry tomatoes, and spinach. You can roast the vegetables in the oven with a drizzle of olive oil and your favorite seasonings at 400°F (200°C) for about 20-25 minutes, or you can sauté them on the stovetop.
Once everything is cooked and cooled, portion out the quinoa into individual containers, add a handful of roasted or sautéed veggies, and top with a light dressing, such as balsamic vinaigrette or lemon juice. Seal the containers and store them in the fridge for up to five days. These bowls are perfect for lunch or a quick dinner!
If you enjoy heartier meals, this chicken and sweet potato combination is a great option. It’s filling, nutritious, and can be easily customized.
Begin by preheating your oven to 425°F (220°C). Cut 2 large sweet potatoes into cubes and place them on a baking sheet. Drizzle with olive oil and sprinkle with salt, pepper, and your favorite herbs. Roast in the oven for about 25-30 minutes until tender.
While the sweet potatoes are baking, season 4 chicken breasts with salt, pepper, garlic powder, and paprika. Heat a skillet over medium-high heat and cook the chicken for about 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C).
Once everything is cooked, let it cool slightly, then slice the chicken and portion it out with the roasted sweet potatoes into meal prep containers. You can add steamed broccoli or green beans for a complete meal. Store these in the fridge for up to four days.
Breakfast can often be a challenge when meal prepping, but overnight oats are a fantastic and easy solution. They are quick to prepare and can keep you full for hours.
In a mixing bowl or jar, combine 1/2 cup rolled oats with 1/2 cup almond milk (or any milk of your choice), and 1 tablespoon of chia seeds for added fiber and omega-3s. Stir in your choice of sweetener, such as honey or maple syrup, and add toppings like berries, sliced banana, or a scoop of nut butter.
Mix everything well, then cover and refrigerate overnight. The oats will soak up the liquid and soften, making them creamy and delicious. You can prepare several jars at once for a quick grab-and-go breakfast throughout the week.
By incorporating these examples of meal prepping for weight loss into your routine, you can make healthy eating easier and more enjoyable!