I pulled some old and new recipes together to give you some examples of what meal prepping for 3 days would look like.
Some people meal prep for the entire week. While it’s a great timesaver, you may be better off prepping for 3 days at a time so your food isn’t sitting around for too long, waiting to get eaten 5 days later. Plus that will get boring and you’re more likely to cheat. It’s best to eat food as fresh as possible as that’s when you get the most nutrients. Meal prepping twice a week not only allows you to eat foods when they’re fresher, but it also gives you a chance to do a mid-week check-in regarding your meal prep plan. Ask yourself how you felt during the 3 days and then you can make adjustments to your next meal prep based on that. Sick of broccoli? Now you can switch over to green beans!
Before heading to the grocery store, take 15 minutes and write down what meals you would like for the week and create a grocery list. This will help you shop more efficiently and prevent food waste and forgetting items. I also like to keep in simple because I don’t want to spend too much time in the kitchen.
Here’s an example of a meal prep if you wish to follow. If you are going to use tupperware remember to BPA Free or non-toxic. I like to use ones that have separate compartments. In this example I hard boiled eggs for breakfast which I suggest having with some rice crackers and the pre-washed strawberries. To keep your berries fresh longer wash with water and a little distilled vinegar, 4-5 cups with 1 tbsp. vinegar. Completely dry and line with paper towels to soak moisture. Typically I would have my two eggs, berries and some rice crackers. For a snack I portioned out pistachios. Lunch was baked fish with soy sauce, coconut sugar, salt and garlic. With Baked asparagus, and brown rice pasta with olive oil, lemon, salt and pepper.
As a second snack try a green smoothie. Instead of chopping up fruit each morning, prep your smoothies ahead of time. Wash and remove any peels, cores, or husks, chop to your desired size, and store in serving size portions in a freezer bag. When it’s time to make a smoothie, just pull a bag out of the freezer, add your liquid, and blend. No need to add ice as the frozen fruits will give your smoothie a nice froth without watering it down. To save even more time, store your prepped smoothie ingredients in a mason jar, and then you can use the same jar to drink your smoothie!
Here are one of my go to green smoothies Creamy Green Smoothie
For dinner I suggest making my Bulgogi Chicken steaming some broccoli and serving with brown rice or quinoa.