home > food-nutrition
May 25, 2016
6 Time-Saving Meal Prep Hacks
Making healthy choices often comes down to time. If you’re in a pinch, you reach for what’s easiest (think pre-packaged, processed junk food). But by planning ahead – say, taking one hour on Sunday night to prep meals for the week – you’ll feel more organized, relaxed and, ultimately, healthier. Trust us on this one.
Meal prep can seem daunting if you’re just getting started, so here are 6 time-saving hacks:
- Have a plan in hand: Rather than spending time wandering around the farmer’s market or grocery store, take 20 minutes to map out your meals and write out the ingredients  you’ll need for the week. It’ll save you time, and most likely money spent on food or snacks you don’t need.
- Chop (or spiralize) raw veggies in advance: In an ideal world, you’d eat your veggies right after you chopped them to get the most nutrients, but this can be a time-consuming task on busy nights. Zucchini noodles (or “zoodles”) will stay fresh in your fridge for 3-5 days, and chopped veggies like carrots, onion and pepper can last a week when refrigerated in a sealed container.
- Whip up some overnight oats: Overnight oats don’t require any cooking and can stay in the fridge all week for an easy breakfast. All you have to do is combine rolled oats with a liquid, like water or almond milk, let the combination sit overnight in a mason jar or tupperware, then add your toppings of choice in the morning. Double the amount of liquid for every serving of oats and stir them right before you dig in.
- Pre-cook your grains: Quinoa, brown rice, pasta and couscous are all easy bases to build meals on throughout the week. Pack into single-serving containers and use them as salad toppers, side dishes, or whatever you please.
- Roast wisely: Roasting vegetables with a little olive oil is a great way to bring out natural flavor, but waiting 30 to 40 minutes for each pan to cook can be time-consuming. To prep large batches of veggies, pair them up based on roasting time. Put fast-cooking vegetables like asparagus and mushrooms together, then batch slow-roasting vegetables like carrots, cauliflower, onions and potatoes.
- Try mason jar salads: Salad from home doesn’t have to be soggy. Use a glass mason jar to keep your creation fresh until lunchtime. Just put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and save the leafy greens for the top.