Sunday is not a day of rest in my house! I take the afternoon to meal plan, grocery shop, prep, and cook to make eating healthier go a little easier. If you're looking to lose or maintain your weight, prep these 10 foods for the week.
Whole Grains
Make a big batch of quinoa or rice (or both!) to use in your salads and breakfast recipes or to get a head start prepping for a couple of your weekly dinners, like burritos or a stir-fry. Cook one cup of each and store in glass containers in the fridge, or make bigger batches and freeze in smaller portions [2] to use later.
Overnight Oats
If this is your new obsession, make this fast breakfast even quicker by making a week's worth all at once [3]. They don't all have to be the same either. Here are some simple, creative, and delicious overnight oats recipes [4] so you can try a new one each day.
Steel-Cut Oatmeal
If you prefer your oatmeal hot, save time by making and freezing steel-cut oats [5] in these perfectly portioned little "pucks." Then in the morning, just take out two or three and warm them in the microwave with your favorite toppings. Cook it traditionally on the stove or make a batch in the crockpot [6].
Protein Balls
Keeping snacks on hand will prevent you from grabbing unhealthy nibbles. Make a batch of protein balls to keep in the fridge so you can grab them after a workout or in the afternoon to hold you until dinner. These chocolate peanut butter balls [7] taste like a Reese's, but if you want a low-sugar option, try these three-ingredient protein balls [8].
Smoothie Freezer Packs
Make mornings stress-free by having a week of smoothie freezer packs [9] on hand. Just grab one from the freezer, add liquid, and your smoothie will be done in two minutes.
Mason Jar Salads
The ultimate time saver, making a week of mason jar salads all at once [10] takes about an hour to prepare, but you'll be psyched that you don't have to make lunch every singe day.
Mini Desserts
Indulging a little on the sweets you love can help keep cravings at bay, preventing you from downing an entire pint of Ben & Jerry's all at once (not that you've ever done that, right?!). Make a batch of mini treats to keep on hand like these dairy-free strawberry cheesecake bites [12], these black bean brownie bites [13], or these easy chocolate chip banana pops [14].
Cut Up Fruits and Veggies
Wash and dice veggies you'll use for your recipes like roasted cauliflower, broccoli, and peppers for a stir-fry or butternut squash and onions for soup. It's also a great idea to prep fruit like melon or grapes you can grab for breakfast or after dinner for dessert.
Crockpot Beans
Beans are an excellent source of fiber and protein, and aside from rice and beans or burritos, you can also add them to smoothies [15], mash them into oatmeal [16], or use them in your salads [17]. Making a big batch of beans in the crockpot [18] encourages you to eat them, saves you money, and tastes much better than canned beans.
Mason Jar Snacks
If you like eating two-ingredient snacks like veggies and hummus, fruit slices with nut butter, yogurt and granola, or chips and bean dip, here's a brilliant, inexpensive little hack [19] to keep two ingredients separated so you can avoid unappetizingly soggy snacks. Make five for the week, then grab one in the morning when you grab your mason jar salad.