Would you like to make your meals ko easy and exciting? These
7-day simple meal prep plan will help you save your time and also keep you
healthy. Upgrade your weekly routine by cooking something new and interesting every
day. Also learn how to keep your food stored, fresh, organized and ready to use
on the go with some smart cooking techniques and storages. Whether you are
making salads, tacos or stir-fry, right utensils can save you a lot of time and
energy.
Monday: "Mason Jar Salad"
Start the week with Mason Jar salad. Layer your salad smartly: First have the heavy ingredients like beans or grains, secondly add some protein chicken or chick peas, then add veggies and add greens on the top layer. Like this all ingredients will be fresh and crisp. While eating just shake the jar and enjoy a healthy bowl.
Pro Tip: Add Avocado or seeds a while before to keep them fresh. You can also add hung curd, salt and pepper to make it more delicious and creamy.
Tuesday: "Taco Fiesta"
Why limit Taco’s for dinner? Prep a versatile taco bar that can be used for whole week even for lunch. Cook the proteins (ground turkey, black beans, or grilled shrimp) in batches and store them in portions. Do not forget fresh salsa and homemade guacamole, which remains fresh till 3days with lime.
Pro Tip: Create your own taco seasoning using cumin, chili powder, and garlic to skip the store-bought mix and control the salt.
Why limit Taco’s for dinner? Prep a versatile taco bar that can be used for whole week even for lunch. Cook the proteins (ground turkey, black beans, or grilled shrimp) in batches and store them in portions. Do not forget fresh salsa and homemade guacamole, which remains fresh till 3days with lime.
Pro Tip: Create your own taco seasoning using cumin, chili powder, and garlic to skip the store-bought mix and control the salt.
Wednesday: "One Pan Meal"
Escape the midweek burnout and prepare a meal with minimal-effort and maximum-reward. Pick your protein (like salmon, chicken thighs, or marinated tofu), then select veggies. Pick hard veggies like broccoli, sweet potatoes, or Brussels sprouts, that roasts nicely together. To increase the flavor add herbs (like rosemary or thyme), and at the end add a bit of balsamic glaze for that gourmet touch.
Secret Hack: Invest in Silicone baking mat or parchment paper that evenly roasts everything and also makes the cleaning effortless. Roasting on a high heat (425°F) gives the veggies a caramelized flavor.
Escape the midweek burnout and prepare a meal with minimal-effort and maximum-reward. Pick your protein (like salmon, chicken thighs, or marinated tofu), then select veggies. Pick hard veggies like broccoli, sweet potatoes, or Brussels sprouts, that roasts nicely together. To increase the flavor add herbs (like rosemary or thyme), and at the end add a bit of balsamic glaze for that gourmet touch.
Secret Hack: Invest in Silicone baking mat or parchment paper that evenly roasts everything and also makes the cleaning effortless. Roasting on a high heat (425°F) gives the veggies a caramelized flavor.
Thursday: "Wrap It Up Party"
Set up a Wrap party for lunch! Have Tortillas and fillings like hummus, turkey, avocado, and crunchy veggies, and let everyone make their own wrap. This is a fun and customizable meal that everyone enjoys!
1) Mason Jar Salad Kits: For salad use specially design Mason jars, which come with dressing container or two-part lid. These jars keeps your ingredients fresh and makes it easy to grab them on-the-go. Invest in products like "Mason Jar Salad Shakers" to avoid sogginess.
2) Vacuum Sealer: To keep your food fresh for longer time invest in vacuum sealers. Vacuum sealing helps removing the air and freezer saves the food from being warm, which makes it ideal choice to store leftover taco fillings or stir-fry portions. One popular option is "Food Saver Vacuum Sealer," which is very easy to use.
3) Reusable Silicone Food Storage Bags: Avoid using single-use plastic bags and invest in reusable silicone storage bags. These bags wraps, leftover taco ingredients, or pancakes and waffles and portions out them well. "Stasher Bags" are eco-friendly and are available in various sizes for versatile storage.
4) Bento Boxes for Meal Prep: Use bento boxes to to cook one-pan dishes or stir-fry in portion. These containers are divided, that helps keeping the veggies separately and fresh. Consider using "Bentgo Fresh" bento box, that has multiple compartments and built-in utensil.
These products can significantly improve your food storage practices, helping you keep meals fresh and organized throughout the week
Set up a Wrap party for lunch! Have Tortillas and fillings like hummus, turkey, avocado, and crunchy veggies, and let everyone make their own wrap. This is a fun and customizable meal that everyone enjoys!
Pro Tip: For healthier option, instead of tortillas use big lettuce leaves or collard greens. Lettuce leaves can be boiled for 2 min that will make them soft and easy to wrap and eat.
Friday: "Stir-Fry Showdown"
Bring excitement to your end-of -week dinner with a vibrant stir-fry. To keep the Stir-fry crisp and flavorful use high heat and cook your ingredients in batches. If the pan is full then veggies will start to steam instead of being fried, that will make them soggy. Fry the hard veggies like carrots aur broccoli separately so that the texture is maintained.
Pro Tip: Make a stir-fry sauce using low-sodium soy sauce, ginger, garlic, rice vinegar, and one small dash of honey. Add peanut butter or tahini for a creamy texture and richer flavor.
Bring excitement to your end-of -week dinner with a vibrant stir-fry. To keep the Stir-fry crisp and flavorful use high heat and cook your ingredients in batches. If the pan is full then veggies will start to steam instead of being fried, that will make them soggy. Fry the hard veggies like carrots aur broccoli separately so that the texture is maintained.
Pro Tip: Make a stir-fry sauce using low-sodium soy sauce, ginger, garlic, rice vinegar, and one small dash of honey. Add peanut butter or tahini for a creamy texture and richer flavor.
Saturday: "Brunch Bash"
Saturday is a day of indulgence, but can be balanced! For the Brunch Bash prepare a big batch of pancakes/waffles with whole-wheat or oats-based and store it in the freezer. They can easily be reheated in the toaster when you’re craving brunch but short on time.
Healthy Twist: For extra nutrition, add protein powder and nuts to the batter. Pair the pancakes with protein-packed sides like scrambled eggs, smoked salmon, or tofu scramble for a balanced meal that will keep you full for a longer time.
Saturday is a day of indulgence, but can be balanced! For the Brunch Bash prepare a big batch of pancakes/waffles with whole-wheat or oats-based and store it in the freezer. They can easily be reheated in the toaster when you’re craving brunch but short on time.
Healthy Twist: For extra nutrition, add protein powder and nuts to the batter. Pair the pancakes with protein-packed sides like scrambled eggs, smoked salmon, or tofu scramble for a balanced meal that will keep you full for a longer time.
Sunday: "Slow Cooker Sunday"
Slow down Sunday with a hearty slow cooker meal. Be it a warm stew, or soup, this is a game changer: Use a mix of fresh or pantry staples like canned tomatoes, dried beans, and frozen veggies to reduce the prep time without sacrificing the flavor and nutrition’s. For extra depth, sauté the veggies and cook the meat till brown before adding them in the cooker
Secret Ingredient: Add a splash of vinegar or a small piece of dark chocolate to your stew or chili at the end to enhance the flavor!
Secret Ingredient: Add a splash of vinegar or a small piece of dark chocolate to your stew or chili at the end to enhance the flavor!
Here are 4 Best Food Storage Hacks
1) Mason Jar Salad Kits: For salad use specially design Mason jars, which come with dressing container or two-part lid. These jars keeps your ingredients fresh and makes it easy to grab them on-the-go. Invest in products like "Mason Jar Salad Shakers" to avoid sogginess.
2) Vacuum Sealer: To keep your food fresh for longer time invest in vacuum sealers. Vacuum sealing helps removing the air and freezer saves the food from being warm, which makes it ideal choice to store leftover taco fillings or stir-fry portions. One popular option is "Food Saver Vacuum Sealer," which is very easy to use.
3) Reusable Silicone Food Storage Bags: Avoid using single-use plastic bags and invest in reusable silicone storage bags. These bags wraps, leftover taco ingredients, or pancakes and waffles and portions out them well. "Stasher Bags" are eco-friendly and are available in various sizes for versatile storage.
4) Bento Boxes for Meal Prep: Use bento boxes to to cook one-pan dishes or stir-fry in portion. These containers are divided, that helps keeping the veggies separately and fresh. Consider using "Bentgo Fresh" bento box, that has multiple compartments and built-in utensil.
These products can significantly improve your food storage practices, helping you keep meals fresh and organized throughout the week
Tags:
Healthy Eats