When it comes to healthy eating, preparation is the key to success. (Those Boy Scouts are onto something.) In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits.
But if you love the convenience of prepackaged foods and restaurant
meals, it might be hard to go cold turkey on your take-out routine.
Luckily, planning and preparing your meals ahead of time will make
healthy choices a no-brainer. Instead of running to the deli for a cold
cut calorie bomb, you’ll have a home cooked feast on hand that can be
heated up faster than you can walk two blocks. (Leaving you with more
time to squeeze in your daily workout!) And hey, you’ll save money while you’re at it.
Plus, if you’re intimidated by cooking, there are tons of sneaky
tricks that can help make assembling delicious meals a cinch. From easy
breakfast options to methods for whipping up meals in bulk, we’ve got
expert tips to set yourself up for a fuss-free and healthy week. Whip
out your favorite Tupperware and get started.
1. Season meat three ways using just one pan.
If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook
If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook
2. Hard-boil eggs in the oven — not in a pot.
An excellent source of protein, vitamins A and B and healthy fat, eggs should be a staple snack for any health fiend. The problem: You can usually only fit up to five eggs in a pot. To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test run first to ensure your oven doesn’t run too hot or too cold before cooking a full pan of eggs. Photo and recipe: Lindsay / The Lean Green Blog
An excellent source of protein, vitamins A and B and healthy fat, eggs should be a staple snack for any health fiend. The problem: You can usually only fit up to five eggs in a pot. To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test run first to ensure your oven doesn’t run too hot or too cold before cooking a full pan of eggs. Photo and recipe: Lindsay / The Lean Green Blog
3. Freeze blended smoothies in muffin tins.
Never have the time to measure out a million fixings for a morning sip? Save time by buying the ingredients in bulk, blending your favorite beverage, and then freezing the mixture in muffin tips. Next time you need a shake, stat, toss two or three “smoothie cups” in a blender for a quick and easy breakfast. Photo and recipe: Matt / Muffin Tin Mania
Never have the time to measure out a million fixings for a morning sip? Save time by buying the ingredients in bulk, blending your favorite beverage, and then freezing the mixture in muffin tips. Next time you need a shake, stat, toss two or three “smoothie cups” in a blender for a quick and easy breakfast. Photo and recipe: Matt / Muffin Tin Mania
4. Chop or spiralize raw vegetables in advance.
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware. Photo and tip: Ali / Inspiralized
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware. Photo and tip: Ali / Inspiralized
TO BE CONTINUED IN OUR NEXT SERIES, HOPE YOU WILL TRY THEM OUT
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