The thought of healthy meal planning and prepping can seem overwhelming. The goal is to make a well-balanced meal using whole ingredients that will leave you feeling satiated and satisfied. Here I have made a simple guide to help you plan, make and store your meals easily. Happy meal prepping!
Choose a Protein
I like to base my meal around which type of protein I choose.
My preferences are:
- Chicken thighs or a whole chicken.
- Beef like steak, chuck roast, or ground beef.
- Seafood like salmon, cod, shrimp, or clams.
- Eggs are also a great option that are so versatile – I recommend pasture raised.
- You could also choose a plant-based protein.
There are many different methods you can use to cook your protein. It all depends on your preference and what you’re comfortable with.
- Use a grill. Indoor ones like this Hamilton Beach one work great too.
- Roasting in the oven. I like to use a big roasting pan for whole chickens and roasts. This roasting pan comes in use for Thanksgiving too!
- Cooking on the stove top is my most used method. Just make sure to have good pans like this stainless steel set from Cuisinart. You don’t want chemicals from a low quality cook set leaching into your food.
- Air Fyer’s are great tools too! I love cooking a few pieces of salmon or chicken in mine. They come out so crispy on the outside yet perfectly tender on the inside.
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Choose Your Produce
When it comes to produce, I think the more the merrier. I’ve heard that incorporating the “rainbow” into your meals is the best way to ensure you’re getting a variety of all the good stuff produce has to offer our bodies.
Staples I love to add into almost everything are:
- Garlic because it not only adds wonderful flavor, but it also has numerous amazing health benefits. Check out this article by Healthline to read more about garlic. I highly recommend buying whole bulbs rather than the pre-minced jarred stuff.
- Onions because they are also delicious and nutritious. Read what Healthline has to say about onions!
Any vegetables you like will definitely be the best option. Test out some new ones and mix a variety together to make a nice stir fry.
- Broccoli is probably my favorite. It’s so simple, delicious, and vibrant.
- Mushrooms seem to be a controversial vegetable, but in my house they’re a must.
- Asparagus may make your urine smell funny, but it pairs well with surf and turf.
- Green beans are usually a crowd pleaser. Growing up we picked them fresh from the backyard, so now I’m spoiled with fresh produce.
- Yellow squash and zucchini are my summertime go-to’s.
- Make a salad! Use all raw veggies or add some roasted ones! Don’t settle for a traditional side salad – get creative.
Just like protein, you have a variety of options for cooking your produce.
- Sautéing on the stove using good quality stainless steel pans in your choice of fat.
- Steamed is my favorite way lately. Put some water in a pan, place the steamer with the veggies in it, then cover. This folding expandable steamer fits in a drawer nicely.
- Roasted in the oven on Nordic Ware sheet pans is so simple and easy. You can add a bunch of different produce on one pan.
- Grilled veggies really elevate a cookout to the next level.
- Can’t forget about the Air Fryer to add that extra crisp to the outside.
Choose a Base
A base helps tie everything together to make a well-balanced meal. Don’t you even think about skipping on the carbs or starches.
Some good options are:
- Rice is particularly my favorite. Especially Basmati rice. It’s so versatile and light.
- Pasta is a classic that just simply belongs in certain dishes.
- Potatoes are probably the most versatile base I can think of, and everyone loves them.
- Bread just fills that warm spot inside the soul.
As far as cooking goes, just follow the packages directions.
- For rice, try a 50/50 mixture of water and chicken stock. It adds protein and flavor.
- Pasta should always be cooked in well salted water.
- Potatoes can be boiled, mashed, sauteed, roasted, air fried. The options are endless. Try using a mandolin slicer for scalloped potatoes or homemade chips.
- I’ve gotten really into making my own bread and I promise you it’s far superior to store bought. I use a Dutch Oven to get that perfect crisp on the outside with a nice and moist inside.
Staple Spices
Make sure to have some basic spices on hand:
Please don’t buy those already filled containers of table salt and ultra fine pepper! Get all the nutritional benefits these spice have to offer by getting a bag of course sea salt and whole pepper corns, then put them in grinders for optimal flavor.
If you’re feeling fancy, get a mortar and pestle and grind them yourself, then thank me later.
Cooking Oils
Make sure you’re using unrefined, cold pressed cooking oils.
- Extra Virgin Olive Oil is a staple
- Avocado Oil is my favorite flavorless oil that withstands high heat.
Please don’t use canola oil, vegetable oil, or any of those other ones. All you need is Extra Virgin Olive Oil and Avocado Oil.
Add a Sauce
I am not a fan of already made sauces. The affordable ones are filled with junk, and the clean ingredient ones are too expensive. So, I make my own and it’s so simple. I’d be willing to be you already have the ingredients in your cabinets to do this.
I either use my food processor or my mortar and pestle to make my sauces.
Some staples to have around for a variety of sauces:
- Diced tomatoes.
- Tomato paste.
- Garlic.
- Lemons and limes.
- Parmesan cheese.
- Cream of some sort.
- Greek Yogurt.
- Butter.
- Extra Virgin Olive Oil or Avocado Oil.
- Basil – preferably fresh from your herb garden.
- Dill – preferably fresh from your herb garden.
- Other dried spices.
With these ingredients, you can make your own:
- Pasta sauce for a classic meal. Make sure to save a ladle of pasta water.
- Alfredo sauce for the cheese lovers.
- Salsa for tacos.
- Pesto for dipping bread.
- Yogurt dill dressing for drizzling on fish.
Storage Containers
The only type of containers you should be storing your food in is glass.
I love these Anchor Hocking ones. They come in a variety of sizes for all of my needs. I have an entire cabinet dedicated to glass storage containers.
I also love to store everything that comes in a bag in glass containers. They keep food fresh longer and are easy to open and close with no mess. These 1-gallon jars are my favorite for things like rice, flour, pasta, and snacks.