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Effective Meal Prep Tips

By Rachel Carver

Meal prepping can save you time, keep you on a budget, and help with weight loss. Getting started can sometimes feel overwhelming. However, it can be simplified and customized to meet your individual needs.

Some people prep their meals on the weekends, while others break it up into one or two days of the week. Regardless of the time you choose, here are some tips to help you become a successful meal prepper.

Use Frozen Produce

Frozen fruits and veggies are great meal prep tools, especially if you are trying to stay on a budget. Frozen usually costs less than fresh. They can also be put to use with very little prep time.

Look for frozen items without extra salt or sugar. Use frozen berries in smoothies or yogurt. Create a stir-fry with some veggies and chicken and divide this into two or three days of lunches.

Select a Weekly Whole Grain

Whole grains such as quinoa, barley, or wheat berries can be easily cooked in bulk at the beginning of the week. Add these whole grains to salads to boost your fiber intake. Incorporate them into dinner soups or make up some grain bowls you can grab on your way out. Eating whole grains can keep you full longer and prevent carb and sugar cravings.

Get Protein From Beans

Beans are a great budget-friendly protein. They can stretch portions of your daily recipes, add more fiber to your diet, and give you a plant-based protein option.

Drain some black beans and add them to your taco meat. Mix some cannellini beans into your pasta sauce. You can also find many soup recipes that use a variety of beans. Soups can be made at the beginning of the week and easily reheated for lunch or dinner.

Cook Veggies in Vegetable Broth

One way to reduce calories while creating delicious meals is to cook your veggies in a low-sodium vegetable broth. Use oil to cook your protein. Mix your protein and vegetables and divide up the dish into multiple meals for the week.

Stock Your Pantry

Keeping key ingredients in your kitchen will help easily put together nutritious meals. Stock canned goods such as beans, tomatoes, and tuna. Always have some low-sodium chicken and vegetable broth on hand. Fill your freezer with vegetables, fruits, and lean protein. Purchase healthy, easy items to grab for your fridge such as string cheese and yogurt. Healthy foods will help you stay on track and keep creativity flowing to create meals you enjoy.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Rockville, Md.

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