In a perfect meal prep scenario, we would have all the time in the world, want to eat the same thing every day and only have to worry about our own food. But since weeks like that are few and far between, here are some easy ways to streamline meal prep for yourself and anyone else you might need to feed!
Prep Your Protein
The fastest way to cook ahead for multiple people or meals is to batch cook your protein. Here is the easiest way to accurately track your batch of protein.
- Weigh the whole batch raw - use the raw macros.
- Weigh whole batch cooked.
- Weigh your cooked portion.
- Divide cooked portion by cooked batch to get serving size ex: 1000 g raw 750 g cooked= 1.33
- Use this multiplier to calculate serving. 100 g cooked = 133 g raw, or just multiply whatever serving you are using by 1.33.
- Keep a note on a whiteboard in the kitchen or on some masking tape on the container so you don’t forget this ratio!
Since most meat safely stores for around 3 days, figure out how much you will personally consume over the course of those meals and then add in extra for whoever else might be enjoying it.
Hard boiled eggs (or just the whites) are a portable high protein snack, salad topper, and easy to sneak into just about anything if you are under on protein. For the perfect boiled egg, bake it! Here’s how:
- Set oven to 325 degrees.
- Using muffin tins, bake eggs for 25 minutes.
- Transfer immediately to a bowl of ice water for 10-15 minutes until fully cooled.
Swap Your Sides
Sticking to whole food carb sources makes it easy to tweak servings to increase or decrease food volume while still hitting your fiber and macros.
Low/No Prep Veggies
Save time washing and chopping vegetables by choosing pre-prepped options.
- Broccoli or coleslaw mixes can be thrown in a salad or stir fry in a pinch.
- Frozen vegetable mixes are perfect to have as a back-up on busy weeks where you can’t make it to the grocery store or need extra volume!
- Cubed squash saves you from having to spend an hour prepping and roasting, plus you can prepare exactly the portion you need.
- Cherry tomatoes can be thrown on salads, stir fry, pasta or eaten whole for a sweet snack!
Turn up the Volume
Hunger levels can change from day to day and if you’re cooking for a partner who needs more carbs these small adjustments will be a lifesaver!
- Bags of spinach or kale are a no brainer to make a giant salad, but chopping up greens and sauteeing them with rice is an easy way to load up your dish with potassium and vitamin C.
- Spiralized vegetables will make your salads 50% more Instagram worthy, but are also a great stand-in for pasta if you’re making a meal for others or to bulk up your serving.
- Minute rice cups provide a smaller portion of rice if you happen to have a low appetite on one day or are perfect to increase carbs on a refeed day so you don’t have leftovers all week long.
Spice it up
Changing the seasonings in a dish is the fastest way to give it new life.
- Taco seasoning (or DIY it with, chili, garlic, cumin, paprika, cilantro) or salsa to make a taco salad or burrito bowl.
- Asian-inspired flavors using fresh ginger, garlic and soy sauce for stir fry.
- Italian herb blends and a sprinkle of parmesan are perfect for zucchini noodle pasta.
- Jerk seasoning for a spicy chicken or to liven up any dish.
For more of our favorite, low calories seasonings and condiments- check out our blog on Macro Flavor Savers.
With a few ingredients and a little creativity, it’s very easy to keep your meals fun and fresh!