Yeah meal prepping can be a pain. I try to do it on Sundays, starting by 4pm and it takes a few hours when you factor in cleaning up.
I'd say that there are at least a couple key components of eating healthy, consistently:
- knowing 5-10 tasty, healthy recipes that allow you to make a lot of food that can be stored/refrigerated for later
- preparing your meals for the week in advance, for example on a Sunday. If I don't meal prep beforehand, I'm very likely going to eat out/eat junk at least a couple nights each week when i'm tired and can't be bothered to cook
Some examples of meals that I've made on Sundays, that make a lot of healthy, tasty food:
- slow-roasted fish tacos
- butternut squash soup
- Basque tuna stew (Spain)
- Japanese pork belly broth (can use any meat, I use pork belly as it tastes good and is loaded with sustaining fat)
Here's a recipe that I use a lot - Thai curry.
Need:
- 1 1/2 pounds meat (chicken, mahi mahi, etc.)
- Thai curry paste - I use a small jar that you can find at an Asian grocery store (a few ounces I guess)
- 14 oz coconut milk
- small red onion
- a few cloves of garlic
- a carrot
- a red potato
- one or two lemons
- a handful of nuts - walnuts, Brazil nuts, almonds
- chia seeds
- flaxseed
- turmeric
- white rice
- coconut oil
How to prepare (takes about an hour):
- cut up the meat and vegetables into edible chunks
- juice the lemon(s) if you have a juicer, otherwise squeeze the lemon juice into a small bowl
- place a pan on medium heat. Add the coconut milk and curry paste, mix it all together for a few minutes while everything heats up. Add the meat and cook until the meat is fit for consumption.
- add the vegetables, place on low heat and let simmer for probably at least half an hour, stirring occasionally. Toward the last few minutes, add the lemon juice, turmeric (small spoonful), flaxseed (couple spoonfuls), and chia seeds (couple spoonfuls)
- turn off heat
Serve with white rice. I make white rice by adding a bit of coconut oil in with the water, then cooling overnight in the refrigerator. The computer screen tells me that this reduces the bad components like insulin, etc. I just use a cheap, standard rice cooker ($20-30).
This is a pretty healthy and tasty meal that will make at least four or five meals. I sometimes make two batches on Sundays and eat it for lunch and dinner Monday through Friday. On weekends, I cook something else that changes each week - nothing that takes a long time. I prefer simple, peasant foods that are healthy and that you can make a lot of in a short-ish amount of time.
I'd say that there are at least a couple key components of eating healthy, consistently:
- knowing 5-10 tasty, healthy recipes that allow you to make a lot of food that can be stored/refrigerated for later
- preparing your meals for the week in advance, for example on a Sunday. If I don't meal prep beforehand, I'm very likely going to eat out/eat junk at least a couple nights each week when i'm tired and can't be bothered to cook
Some examples of meals that I've made on Sundays, that make a lot of healthy, tasty food:
- slow-roasted fish tacos
- butternut squash soup
- Basque tuna stew (Spain)
- Japanese pork belly broth (can use any meat, I use pork belly as it tastes good and is loaded with sustaining fat)
Here's a recipe that I use a lot - Thai curry.
Need:
- 1 1/2 pounds meat (chicken, mahi mahi, etc.)
- Thai curry paste - I use a small jar that you can find at an Asian grocery store (a few ounces I guess)
- 14 oz coconut milk
- small red onion
- a few cloves of garlic
- a carrot
- a red potato
- one or two lemons
- a handful of nuts - walnuts, Brazil nuts, almonds
- chia seeds
- flaxseed
- turmeric
- white rice
- coconut oil
How to prepare (takes about an hour):
- cut up the meat and vegetables into edible chunks
- juice the lemon(s) if you have a juicer, otherwise squeeze the lemon juice into a small bowl
- place a pan on medium heat. Add the coconut milk and curry paste, mix it all together for a few minutes while everything heats up. Add the meat and cook until the meat is fit for consumption.
- add the vegetables, place on low heat and let simmer for probably at least half an hour, stirring occasionally. Toward the last few minutes, add the lemon juice, turmeric (small spoonful), flaxseed (couple spoonfuls), and chia seeds (couple spoonfuls)
- turn off heat
Serve with white rice. I make white rice by adding a bit of coconut oil in with the water, then cooling overnight in the refrigerator. The computer screen tells me that this reduces the bad components like insulin, etc. I just use a cheap, standard rice cooker ($20-30).
This is a pretty healthy and tasty meal that will make at least four or five meals. I sometimes make two batches on Sundays and eat it for lunch and dinner Monday through Friday. On weekends, I cook something else that changes each week - nothing that takes a long time. I prefer simple, peasant foods that are healthy and that you can make a lot of in a short-ish amount of time.