Simplifying Healthy Meal Prep: Tips for Nutritious Eating

Meal prepping is the greatest habit your can adopt to take charge of your well-being and transform your health.  Whether you're a seasoned pro or just dipping your toes into the world of healthy eating, mastering the art of meal prep is a valuable skill for life that will assist you greatly on your wellness journey. Today, I'm sharing four easy and basic food preparation tips that will help you feel more confident in your meal prepping journey.

1. Embrace Whole Foods: The whole purpose of meal prepping is to get more of the good stuff in your body therefore the first step to healthier meal prep starts with the ingredients you choose. Opt for whole, unprocessed foods whenever possible. Think fresh fruits and veggies, lean proteins, whole grains, and healthy fats. By steering clear of overly processed and packaged foods loaded with artificial additives, sugars, and unhealthy fats, you'll nourish your body with the nutrients it craves while avoiding harmful chemicals that can wreak havoc on your health.

2. Create space in your life to make it happen: Preparation is key when it comes to successful meal prepping. If you don't create space for what you want in your life it will never happen therefore you must dedicate some time each week to plan out your meals, make a list, and hit the shop and cook. Please note, it doesn't have to be all in the same day!

3. Meal planning does not have to be complicated: You don't need to have a different meal each sitting. Look where you can use dinner leftovers for your next day's lunch. I like to keep it super simple by rotating two breakfasts, having the same lunch each week and then rotating the dinners I have as I am already in the kitchen cooking for my family most nights anyway. 

4. Your meal prep cooking session doesn't have to be a huge ordeal: Gone are the days of hours in the kitchen when it comes to meal prep. If you don't own one already, grab yourself a slow cooker which is a great timesaver (and also great way to cook nutrient dense food).  You can also cook extra meals at your normal time of cooking e.g at dinner time. When I cook dinner for my family, I regularly cook an extra batch of meals and I do this a couple time a week so there is always an endless supply of meals ready to go in our fridge. The best part - it doesn't cost me any extra time in the kitchen #aintnobodygotimeforthat

5. Invest in quality storage containers: such as glass jars and BPA-free plastic containers, to keep your prepped ingredients fresh and free from harmful chemicals. Chop veggies, cook grains, and pre-portion snacks ahead of time to streamline your cooking process during the busy week ahead. With a little organisation, you'll save time, money, and stress while setting yourself up for nutritional success.

6. Spice Things Up: Healthy eating doesn't have to be bland and boring! Experiment with herbs, spices, and homemade sauces to add flavour and excitement to your meals without relying on excess salt, sugar, or unhealthy fats. Fresh herbs like basil, cilantro (coriander), and parsley can elevate the taste of any dish, while spices such as turmeric, cumin, and paprika offer a burst of flavour along with added health benefits. Whip up simple homemade dressings and marinades using olive oil, vinegar, lemon juice, and your favourite seasonings to take your meals from ordinary to extraordinary.

7. Read Labels and Choose Wisely: When shopping for groceries, make it a habit to read labels carefully. Avoid products that contain a laundry list of ingredients, especially those with added sugars, excessive salt, and artificial additives. Instead, look for items with minimal ingredients that you recognise and can pronounce. Opt for organic options when possible to reduce exposure to pesticides and other harmful chemicals. By being mindful of what you're putting into your shopping cart, you're taking a proactive step towards better health and well-being.

Now that we've covered the basics, let's put these tips into action with a delicious and nutritious meal prep recipe:

Roasted chicken, quinoa and vegetable salad 

Serves 4-5

Ingredients:

• 600g chicken breast
• 1 cup quinoa, rinsed
• 2 cups broccoli florets
• 2 cups carrots, sliced
• 1/2 cup cranberries
• 1/2 cup pepitas
• 1 apple finely sliced
• 1 cup salad greens of choice (leafy lettuces, arugula, frisée, spinach, chard, dandelion, mustard, radicchio and mâche, and soft-stemmed herbs such as parsley, dill and chervil etc)
• Olive oil and lemon juice
• Salt and pepper to taste
• Your favourite herbs and spices to season your protein (such as garlic powder, onion powder, paprika, etc.)

Instructions:

1. Preheat your oven to 190°C (375°F). Line a baking sheet with parchment paper.
2. Place the chicken breasts on the prepared baking sheet and drizzle with olive oil. Season with salt, pepper, and your choice of herbs and spices.
3. In a separate pot, cook quinoa via absorption method. 
4. While the chicken and quinoa are cooking, toss broccoli, carrots, apply with a little olive oil, salt, and pepper on another baking sheet.
5. Roast the vegetables in the oven for 10-15 minutes, or until tender and slightly caramelized.
6. Bake the chicken for 25-30 minutes, or until cooked through and no longer pink in the center.
7. Once everything is cooked, divide the chicken, quinoa, roasted vegetables into meal prep containers. Store in the refrigerator for up to 4-5 days.
8. Add your fresh salad ingredients and dressing at the time of serving. 

Voila! With 30g of protein per serve and good mixture of carbs, fats and high vibrational (alive/fresh) ingredients, you've just whipped up a week's worth of nutritious meals that are as delicious as they are good for you.

Remember, the journey to better health starts with small, manageable changes. By prioritising whole foods, staying organised, and adding flavour with herbs and spices, you'll be well on your way to looking and feeling your best from the inside out.

If you are still finding the world of nutrition and healthy eating a little overwhelming or confusing always remember support is available. Follow my Instagram @claudianatasha_ or sign up for my newsletter for more tips and tricks to help you on your wellness journey.