Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
For busy parents and professionals over 40, finding time to prepare healthy meals can be challenging. The hustle and bustle of daily life often leave us reaching for convenient but unhealthy food options. But there’s one activity that can be a total game-changer to help you enjoy nutrition, home-cooked meals and without the added busyness of cooking every day – meal prepping!
By dedicating some time and energy into prepping meals, you can set yourself up for a successful and healthy week. That’s exactly what this FitTRAC Family member aimed to do by asking the following question.. so let’s explore how you can streamline this process and ensure your meals are delicious, balanced, and conveniently easy to reheat:
“Hey Coach Darren, I’m juggling a busy schedule with work and family, and I often find myself reaching for unhealthy snacks or takeout during the week because I don’t have time to cook. I’ve heard a lot about meal prepping but don’t know where to start.
I have time on the weekends to prepare meals for the week but need advice on what types of meals to prep that will store well and be easy to reheat.
Additionally, I’m looking for ways to keep my meals varied and interesting, so I don’t get bored eating the same thing every day. Can you help me with some practical meal prepping tips?”
I understand how hectic life can get, and meal prepping is a fantastic way to ensure you’re eating healthy, home-cooked meals even when you’re short on time. Here are my top three tips to help you get started:
Batch Cook Versatile Ingredients (and Plan Your Grocery List/Menu): Prepare large batches of versatile ingredients like grilled chicken, roasted vegetables, and quinoa or brown rice. These can be mixed and matched throughout the week to create a variety of meals.
For example, grilled chicken can be used in salads, wraps, or stir-fries. Roasted vegetables can be a side dish or added to grain bowls. This approach keeps your meals interesting and reduces the time spent cooking different dishes.
Start by planning your meals for the week, too. Choose recipes that are easy to make in bulk and store well. Focus on a balance of proteins, vegetables, and whole grains. Make a detailed grocery list to ensure you have all the ingredients you need. This will save you time and prevent multiple trips to the store.
Food Preparation – Prepare Freezer-Friendly Meals & Utilize Slow Cookers: Some meals can be made in advance and frozen for longer storage. Soups, stews, casseroles, and even some pasta dishes freeze well and can be reheated easily. This is especially useful if you want to have a variety of meals without cooking every weekend. Make sure to cool the food completely before freezing and label each container with the meal name and date.
Slow cookers/instant pots can be lifesavers for busy folks trying to meal prep. You can prepare ingredients the night before and simply start the slow cooker or Instant Pot in the morning. By the time you’re ready for dinner, you’ll have a hot, delicious meal waiting for you with minimal effort. Dishes like chili, pulled chicken, or vegetable stews work particularly well with these methods.
Invest in Quality Storage Containers: Good storage containers are essential for keeping your meals fresh. Choose BPA-free, microwave-safe containers in various sizes. Portion out your meals into these containers immediately after cooking.
This makes it easy to grab and go during the week. Label the containers with the meal and date to keep track of freshness. Consider using glass containers for meals that need to be reheated to avoid any potential chemical leaching from plastic.
With these tips, you can make meal prepping a breeze, ensuring that nutritious and delicious meals are always within reach. Happy prepping!
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.