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Food Prep 101

Is "being too busy" one of the reasons that you find it difficult to consistently eat healthy meals? If you won the lottery would a personal chef be your first hire?


Cartoon of woman wanting personal chef

Prepping food is my number one weapon for fast and easy meals. Here are 10 of my favourite things to have on hand to make healthy eating more convenient:

  1. Grilled or roasted chicken breasts: Pre-cooked chicken (or other meat) is a great source of protein you can add to salads, stir-frys, or pasta.

  2. Ground beef or turkey: When I purchase ground meats I always cook the whole package at once. Divide it up and use different seasonings like taco, Greek, or steak spice for variety.

  3. Brown rice or quinoa: Whole grains are a great source of fiber and can be added to salads or used as a base for burrito bowls or stir-frys.

  4. Roasted vegetables: Roasting vegetables is an easy and delicious way to add more nutrients to your meals. My favourite is a mixture of squash, carrots, sweet potatoes, and red onions,

  5. Hard-boiled eggs: Hard-boiled eggs are a great source of protein you can put in salads and sandwiches or have as a snack.

  6. Pre-cut vegetables: Cutting up veggies ahead of time is a game-changer! You won't even believe how many more servings you'll eat when they're already prepped in containers. Add them to salads and stir-frys or snack on them raw with hummus or tzatziki.

  7. Overnight oats: Having a breakfast with lots of protein is a great way to start your day. Try portioning into wide mouth mason jars for an easy grab-and-go meal.

  8. Canned or pre-cooked beans: Beans are a great source of protein and fiber and can be used in soups, salads, burrito bowls or chili. You can also cook a big batch ahead of time and freeze for later.

  9. Homemade soup: Soups are a great way to pack in lots of vegetables and can be made in advance and reheated throughout the week.

  10. Homemade sauces and dressings: Making your own sauces and dressings is a great way to control the ingredients and avoid added sugars and preservatives. Try making a batch of hummus, pesto, or vinaigrette to use throughout the week.

These are just a few examples, but there are many other foods that can be prepped ahead of time to make eating better less of a chore (just until you get that personal chef 😉). Experiment with different options and find what works best for you.

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