Plant-based eaters possess a significantly lower risk for heart disease, diabetes and cancer— as well as experience increased vitality and longevity. For the busy individual it can be difficult to maintain a healthy whole foods diet, free of processed foods. Fortunately, it can be done – The key is meal preparation! Weekly meal prep affords you valuable time and money. Thankfully, my meal prep method is deceptively easy, and can be mastered after just a few weeks of practice.
Check out my essential prep basics below…
1. Create a simple meal plan & set aside time to cook.
Your meal plan might include two different breakfast options you may alternate each day—or even one— plus a few dishes you can alternate for lunch and dinner. Make a list of meals you already know how to prepare. If you crave variety, try some new recipes and create a shopping list. Lastly, decide which days you’ll do your shopping and cooking, to establish a sustainable routine.
2. Stock your kitchen.
In addition to the things you know you’ll need, make sure your kitchen is equipped with all your "go-to" essentials. I always make sure to stock chopped produce and pre-cooked grains in the refrigerator so that I can whip a meal together quickly at any opportunity.
3. Get cooking.
I like to prepare one or two complete meals that I can then eat throughout the week, such as vegan enchiladas and vegetable soup. I also like to make a large batch of quinoa or brown rice and legumes to keep in the fridge. To save time in the morning, I portion and freeze fresh produce for smoothies— simply add liquid, blend and enjoy!
4. Snack well.
I make sure to fill my kitchen with fresh fruits and veggies, nuts, and seeds to curb cravings and fuel between meals.
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