teller, Author at PrepYoSelf

Posted on June 16, 2024September 7, 2024 by teller

Top 10 Best Water Bottles For Hydration

Staying hydrated is an important part of a healthy metabolism and a healthy life. Adequate hydration ensures that cells receive the necessary nutrients and oxygen, enhancing overall cellular function and energy levels. Furthermore, proper hydration aids in detoxifying the body by helping the kidneys flush out waste products more effectively. In fact we have already covered the many benefits of hydration in Sip Smartly: Stay Hydrated, Stay Alert.

No paid placements or affiliate links are on this page. This is our unbiased opinion. The bottles are in any order. Each one has their own benefits.

1. ThermoFlask 24oz ICON Water Bottle with Spout

One of the most iconic brands of water bottles with a long-standing history of performance. Boasting a 24 hours of cold retention.

Dishwasher safe!

Price: $25

Buy ThermoFlask 24oz ICON Water Bottle

Thermos™ vacuum insulation technology for max temperature retention
Wide mouth opening for easy cleaning and accommodating ice
Rapidrate™ high flow spout for an enhanced drinking experience
Dura-shield™ hygienic covered spout that includes a clear drink lid to help protect from added germs

2. Stojo 20oz Water Bottle

The famous brand of collapsible containers, Stojo creates all kinds of meal containers and water bottles. Having the convenience of collapsing the bottle and easily fitting it in any bag makes it perfect for lunches on the go or staying hydrated throughout the day. The silicone material feels great in the hand and lasts for years.

Dishwasher safe!

Price: $20

Buy Stojo 20oz Water Bottle

caperci salad meal prep container for lunch

Twist cap creates airtight, leak-proof seal
Comes apart for easy cleaning
LFGB Certified silicone bottle
BPA & BPS-free polypropylene cap
No phthalates, leads, or glues

3. Hydro Flask 24oz Mouth with Flex Cap

Hydro Flasks are some of the most popular water bottles due to their durability and performance. 24 hours of cold retention and 12 hours of hot. These bottles can take a beating and retain their seal and stay leak proof.

Price: $40

Buy Hydro Flask 24oz Water Bottle

TempShield®️ double-wall vacuum insulation keeps drinks cold up to 24 hours, hot up to 12
Flex Cap is leakproof when closed
Honeycomb™️ Insulated Cap for maximum temperature retention
Made with 18/8 pro-grade stainless steel for durability, pure taste and no flavor transfer
Color Last™ powder coat is durable, sweat-free and colorful
BPA-Free

4. Brumate Era 40oz

Whether it’s a bottle or a cup with a sealable lid, the Brumate is a great option for style and performance. The stainless steel straw is constructed into the cup and can be separated into pieces for easy cleaning. This facilitates the leak proof straw lid with easy turn locking to completely seal the container. Designed to fit in most cup holders.

24+ hours of cold retention

Price: $45

Buy Brumate Era 40oz

Triple-insulated stainless steel technology prevents condensation
Maximize ice-retention with at least 50% ice, the more ice the longer the cold is retained
100% leak proof with the lid in the locked position. Locking the lid is not recommended for hot beverages

5. Nalgene Wide Mouth Bottle

Maximum carrying capacity and affordable prices have made the Nalgene brand a go-to water bottle option for years. This is a perfect water bottle for the office and the gym. The wide mouth, straight sides, and see through resin make it easy to clean, easy to fill, and compatible with filters and tons of water flavorings options. It’s easy to track your water levels or for measuring pre-workout and protein shakes.

Dishwasher safe!

Price: $17

Buy Nalgene Wide Mouth Water Bottle

BPA/BPS Free
Fits Filtration Devices (Fits most filtration units for clean water in a pinch)
Fits Ice Cubes – Put ice in your bottle with ease and enjoy your frosty beverage anywhere.
Leak-Proof Guarantee
Lightweight Engineered
Made In the USA
Recycled Material

6. CamelBak Rogue Light 70oz

While obviously not a water bottle but more of a water bag, the CamelBak made it on this list for ease of carrying and build quality. CamelBak is the original backpack water bag company. Invented to provide hydration on the trails, this nonconventional water bottle is great for working out.

Price: $64

Buy CamelBak Rogue

ziplock bags for salad meal prep containers

Lightweight and Durable Materials
Air Support Light Back Panel: Designed with body mapping technology for efficient ventilation and lightweight comfort
Ventilated Harness: Lightweight and breathable
Integrated Tool Organization
Secure Zippered Pocket: Perfect for keys, phone, or other essentials
Stretch Overflow Pocket: Quickly stash or shed an extra layer
Reflectivity: For low light safety
Adjustable Sternum Strap: Offers a range of adjustments for a custom fit and increased stability

7. RTIC Water Bottle

Famous for their coolers, RTIC

Dishwasher safe!

Price: $18

Buy RTIC Water Bottle

disposable paper bowls for salad meal prep containers

Double Wall Vacuum Insulation Maximum temperature retention & insulates hands from the cold
No Sweat Exterior The outside stays dry. No need for a coaster
18/8 Stainless Steel Strong stainless steel construction
Keeps Ice Longer Holds ice for up to 24 hours
Keeps it Hot Works great for hot beverages
Air Tight Seal Heavy duty lid seal locks in the cold

8. S’well Bottle with Flip Straw Cap 17oz.

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Price: $40

Buy Swell Water Bottle

Therma-S’well® Technology with triple-layered, vacuum-insulated construction designed to keep beverages colder or hotter, longer than all the rest.
High quality, 18/8 stainless steel cap and straw.
Offers a condensation-free exterior that won’t sweat in your hands or bag.
Leak-proof when closed.
BPA/BPS-free and reusable.
Hand wash only

9. LARQ Bottle PureVis

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Price: $40

Buy LARQ Water Bottle

BPA-free
Snap-close leak-free cap designed for swigs
Ice-friendly opening is perfect for ice
A built-in, soft-touch handle

10. Contigo Autoseal Chill

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Price: $40

Buy Contigo Water Bottle from Target

Our Lids Are Sealed – AUTOSEAL® technology is leak and spill proof (Yes there is a difference!)
For the Long Haul – Drinks stay cold up to 18 hours with Thermalock™ Vacuum Insulation
Carry On – Carry handle for easy transport
Cleaner Drinking – Spout cover to keep out gross dirt and germs
Lend a Hand – Easy one-handed drinking with the push of a button
Clean Up – Top rack dishwasher safe lid, hand wash body
All Contigo products are BPA free, have a limited lifetime guarantee and are designed by passionate inventors and innovators who have your mobility in mind.

Additional Recommendations

To check out more meal prep containers beyond water bottle options, please feel free to check out our other articles here.

Free Weekly Meal Plans

Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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Posted on June 9, 2024June 9, 2024 by teller — Leave a comment

Water Flavoring: Is It Healthy?

orange slices and kiwis in water for flavoring

Water flavoring packets have been popular for over a decade now and they’ve continued to be popular as well. Even if they aren’t as popular as perhaps they once were. Brands like Mio and Vital Protein are still selling very well. This is for a good reason, drinking water instead of soft drinks has become a major health push but water gets boring and these flavorings provide an alternative to soft drinks or sugary juices. Even fruit juice drinks are often packed with sugar and can be worse than sodas for you. So are water flavorings a good alternative or another unhealthy fad? Are there alternatives to the alternatives?

Water Flavoring Nutrition

First let’s dig into the nutrition of water flavorings. Brands can matter a lot here. Do your research and don’t just buy the most popular product. Avoid high sugar options and opt for no sugar added or at least less than 5 grams of sugar per serving.

In some cases water flavorings can even bring more nutrition. Many water flavorings are fortified with vitamins, such as Vitamin C, B-complex vitamins, and electrolytes like potassium and magnesium.

Benefits of Water Flavorings

Increased Water Intake:
- Besides avoiding sugar, water flavorings are a great way to encourage better hydration without turning to soft drinks. Although you have to pay extra for the flavorings, if it makes your tap water palatable, you can find yourself saving a lot on drinks. Hydration is crucial for overall health, affecting everything from skin condition to cognitive function.
Nutrient Boost:
- Many water flavorings are fortified with vitamins and minerals, providing an additional source of essential nutrients. This can be particularly beneficial for individuals with specific dietary needs.
Calorie Control:
- Cutting out soft drinks and juices can make a major impact on your calorie consumption. Water flavorings offer a low-calorie treat that’s easy.
Convenience:
- Water flavorings are portable and easy to use, making them a convenient option for busy individuals who need a quick hydration boost.
Cost
- If you haven’t noticed, even buying soft drinks and sports drinks in bulk has gotten more expensive and is becoming a big portion of people’s grocery bill.

Negatives of Water Flavorings

Artificial Ingredients:
- Many water flavorings contain artificial sweeteners, colors, and preservatives, which can be a concern for those trying to avoid synthetic additives. While the FDA considers these ingredients safe in moderation, some people prefer to limit their intake due to potential health concerns.
Sugar Content:
- Not all water flavorings are low in calories. Some contain added sugars which is not ideal for those looking for a healthier option. Excessive sugar can lead to higher calories and higher blood sugar levels. If you have diabetes or are trying to lose weight, avoid added sugar water flavorings.
Dental Health:
- Acidic flavorings can erode tooth enamel over time, particularly if consumed frequently. It’s advisable to use water flavorings in moderation and maintain good oral hygiene practices.
Cost:
- Water flavorings can be expensive compared to regular tap water but if they do help avoid soft drinks and sugary juices, it can save you money.
Potential Allergens:
- Some water flavorings may contain allergens such as gluten, soy, or dairy, posing a risk for those with specific allergies or intolerances.

Alternatives to Water Flavorings

The obvious benefit and purpose of water flavorings is to curb sugary drink consumption for a healthier, flavored drink. That doesn’t mean there are only two options though. There are a ton of other options that are more or less healthy. These can be great options instead of water flavorings or alongside them.

Diet sodas: although they may not be as healthy as water flavorings, diet sodas can still be a good way to avoid high sugar drinks. If you find yourself craving a soda and other options just aren’t filling that need, try a diet soda instead.
Tea: tea has long been a great option and there are many cold tea options available. Just pay attention to the nutrients on the back as many have just as much sugar as a full soda. Green tea and peach tea are delicious and can be made at home.
Juice: the juice you buy in the store is often got tons of non-fruit ingredients and tons of added sugar. Try to avoid these and instead go for fresh squeezed, no sugar added options. Fruit still has natural sugars so it won’t be sugar free but it will contain additional nutrients.
Sparkling water: a popular option these days with LaCroix, Topo-Chico, and tons of grocery store brand options. This is a great way to change the habit from sodas to healthier options while still being more interesting than regular water.
Homemade flavorings: You can actually make your own water flavorings at home. Fresh squeezed lemon or lime juice is great to have on hand or simply slices of fruit to add to your water. Refreshing and delicious without all of the additional ingredients that brands add to their water flavorings.
Canned or bottled water: Bottled water hs been on the market for a long time but there are more options now than ever before. Canned water has become very popular for convenience, better for the environment, and it feels special as compared to filling a bottle up at home with tap water. The only downside is the additional cost.

Plain water may lack the appeal for some or just never fulfill that craving for a sugary drink but there are options available. Hydration is important, especially during summer months, and drinking multiple sodas a day or even week is not a good idea. Try water flavorings, you may be surprised how much you like them. Creating a new habit starts with the smallest change. If it doesn’t work the first time, try alternatives. It may take a few tries before you find a flavor you like or a process that fits your lifestyle.

Remember, water flavorings are great but plain water is the healthiest option and should always be a part of your daily hydration. Read more about hydration on this article: Sip Smartly

Posted on June 2, 2024June 2, 2024 by teller — Leave a comment

Low Calorie Meal Prep

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

Low calorie meal prep is one of the biggest reasons people start meal prepping. Gradually lowering your calorie intake is a great way to lose weight and can leave you feeling more alert throughout the day. Ditch the heavy lunches and focus on light foods with delicate and deep flavors.

Low calorie meal prep isn’t for everyone and you should consult a registered dietitian if you’re concerned about your health or have existing health issues.

We’ve covered all kinds of meal prep dieting options: from Keto to vegetarian, and sometimes, it takes a while to find the right one for you, or perhaps being on one diet for a while and then shifting to a new one is the best way for you. No matter your diet of choice, do your research and pay attention to your body. A lot of lifestyle details, body type, health needs, and goals go into determining a safe level of calories for you specifically.

Low calorie meal prep does not mean eating as little calories in a day as you possibly can. Depriving yourself of calories is not a healthy way to lose weight. This can lead to many more significant health issues. For low calorie meal prep, you want to aim for a calorie deficit within a safe range. This is based on your baseline weight and maintenance calories. Maintenance calories is the amount of calories that you need to maintain your current weight. If you’re looking to lose weight, you’ll want to be just under your maintenance level. Going too far below will make the diet more difficult to sustain and won’t last long. Find a comfortable calorie amount that you can reasonably handle. Remember, your body needs calories for energy and to function properly!

There are a lot of methods to feel full while lowering your calories. This way you don’t feel like you’re cutting out so much and leaving yourself lethargic through the day. A feeling of tiredness may be expected at first but if you find it to continue being an issue you’re probably not consuming enough calories. Again, pay attention to your body and adjust as you need.

How to know how many calories you need?

This depends on your calorie burn. If you live a mostly sedentary lifestyle, working at a desk all day with little to no exercise this is likely the category you fall into. Moderate activity is a 1.5 – 3 miles a day walk or equivalent activity. This means light workouts that don’t get the heart rate too much above resting. While active lifestyles are anything above moderate. 3 plus miles a day or workouts that get the heart rate elevated for a decent length of time.

Next, you need to understand your own metabolism. Everyone’s body is different and burns calories differently. Without the help of a registered dietitian you may find it difficult to understand your metabolism without trial and error so if you’re looking to make quick improvements you should seek professional advice. If you’re moderately healthy but looking to lose a few pounds and are otherwise fairly healthy, you can more easily estimate it and make adjustments as needed.

Low Calorie Meal Prep Methods for Success

1. Set Realistic Goals

Achieving goals, even small ones, make you feel good and provides the opportunity to grow into more ambitious goals. However, failing to achieve goals is discouraging for most people. Give yourself the best chance at success and set goals you can realistically achieve and gauge your own level of commitment.

plate with salmon, bok choy, and diced butternut squash

Use an online calculator to estimate your daily caloric needs based on your age, gender, weight, height, and activity level.
Aim for a modest calorie deficit to lose weight safely. Typically, a deficit of 500-750 calories per day can lead to a healthy weight loss of about 1-1.5 pounds per week.

Set Specific, Measurable Goals:

Define clear goals such as “lose 10 pounds in 2 months” or “reduce daily intake to 1,500 calories.”
Track your progress regularly to stay motivated and make adjustments as needed.

2. Educate Yourself About Nutrition

Understand Macronutrients:

Learn about the role of proteins, carbohydrates, and fats in your diet. Each macronutrient has a different caloric value (protein and carbs provide 4 calories per gram, fats provide 9 calories per gram).
Balance your diet to include all macronutrients while staying within your calorie limit.

Read Labels:

Pay attention to nutritional labels on packaged foods. Look for serving sizes, calorie counts, and ingredients.
Avoid foods with high sugar, sodium, and unhealthy fats.

3. Plan Your Meals

Create a Weekly Menu or use our weekly meal plan:

Plan your meals and snacks for the week. Focus on incorporating a variety of foods to meet your nutritional needs and keep your diet interesting.
Include lean proteins (chicken, fish, tofu), whole grains (quinoa, brown rice), plenty of vegetables, and healthy fats (avocado, nuts).

4. Portion Control

Use Measuring Tools:

Invest in a kitchen scale and measuring cups to accurately portion your food.
Pay attention to serving sizes and measure portions to avoid overeating.

This can be tedious but if you’re struggling to lose weight this can be very helpful for understanding your daily pacing. If you’re not the kind of person to stick with measuring tools, figure out some quick amounts on foods you like and try just sticking to those. A cup of air popped popcorn there is about 30-40 calories while butter popcorn is around 80 calories. Now you know quickly how much popcorn you can have as a snack and the calorie count.

5. Healthy Cooking Methods

Opt for Low-Calorie Cooking Techniques:

Grill, bake, steam, or roast foods instead of frying.
Use non-stick pans or cooking sprays to reduce the need for added fats.
Enhance the taste of your meals with herbs, spices, lemon juice, and vinegar instead of high-calorie sauces and dressings.

6. Choose Low-Calorie Snacks

Opt for snacks like fresh fruits, vegetables with hummus, Greek yogurt, or a handful of nuts.
Avoid high-calorie, sugary snacks and beverages.

Pre-Portion Snacks:

Divide snacks into individual portions to avoid overeating. Don’t take the entire bag of chips to the couch with you. Put some chips in a bowl or baggie and you’re less likely to just continue eating out of habit or boredom.

7. Stay Hydrated

Aim for at least 8 glasses of water a day. Sometimes thirst can be mistaken for hunger.
Avoid sugary drinks and limit alcohol consumption.
Drink herbal teas, black coffee, or infused water for a calorie-free flavor boost. There are tons of zero calorie water flavorings on the market so if you just can’t handle that much water or find it difficult to cut out sweet drinks, this is a great alternative.

8. Low calorie doesn’t mean no activity

Exercise regularly to burn calories and improve weight loss, get the blood pumping, and get some fresh air.

Find ways to stay active throughout the day, such as taking the stairs, walking during breaks, or doing household chores.

9. Track Your Progress

Keep track of the foods you’re eating. It can be a lot of work but for some people it’s necessary to stay on track and it can be a great thing to hold onto as a reminder as you achieve your health goals.

Keep a food diary to log what you eat and drink each day. This helps you stay accountable and identify areas for improvement.
Use apps like MyFitnessPal or Lose It! to track your caloric intake easily.

Regular Check-Ins:

Weigh yourself weekly or monthly and take body measurements to monitor your progress. Don’t be discouraged by slow progress at first. This is normal in new diets and is often down to your metabolism catching up to the new foods or simply water weight as you increase your hydration.
Adjust your calorie intake and exercise routine based on your results.

Low Calorie Meal Prep Ideas

breakfast:

Greek yogurt with berries and a drizzle of honey
Overnight oats with almond milk, chia seeds, and sliced bananas

Lunch:

Quinoa salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette
Grilled chicken breast with steamed broccoli and sweet potato mash

Dinner:

Baked salmon with a side of asparagus and brown rice
Turkey chili with black beans, corn, and bell peppers

Snacks:

Carrot and celery sticks with hummus
Apple slices with a small handful of almonds

Recommended Average Daily Calorie

Gender at Birth	Age	Sedentary	Moderately Active	Active
Female	14-18	1,800	2,000	2,400
	19-30	1,800-2,000	2,000-2,200	2,400
	31-50	1,800	2,000	2,200
Male	14-18	2,000-2,400	2,400-2,800	3,000
	19-30	2,400-2,600	2,600-2,800	2,800-3,000
	31-50	2,200-2,400	2,400-2,600	2,400-2,800

If you’re looking to bulk up and build muscle, then consuming above average calories can be necessary and that’s coming in a future post!

Posted on May 29, 2024May 29, 2024 by teller — Leave a comment

How to Build a Balanced Meal Prep

round plate with sliced pork tenderloin and diced butternut squash

There are many reasons for meal prep and nutrition is one of the biggest. Nutritionally balanced meal prep leaves you feeling better throughout the day with more energy and a clearer mind. Balancing a single meal or even an entire day can be fairly straightforward but once you start thinking bigger and planning for long term health goals, you’ll want to balance your entire meal prep routine. This is where it can start to get more complicated. We’re here to help. Our focus has always been to provide the best information on nutritional, easy, and affordable meal prep.

Nutritional Basics: Balanced Meal Prep

A nutritionally balanced meal prep can be as easy as setting your daily basic nutrient goals and then aiming to hit the same level everyday. First of all, that can get boring real quick. Second, not every day needs to be the same exact nutrients or foods. Mixing it up can keep you healthy and loving your meal prep rather than burning out worrying about vitamins and calories.

If you’re new to meal prep or nutritional planning, keep it simple. Aim for specific nutrients that you want to focus on. Examples of this are high protein or low carbohydrate diets. These are easier to plan. Keep in mind that you still need to balance the rest of your nutrients. To start though, follow some basic guidelines for your weight, age, and any specific dietary needs that you have.

The “Plate” method can be helpful to get started. Simply fill half your plate with non starchy vegetables, a quarter with lean protein, and one quarter with carbohydrate foods like whole grains, starchy vegetables, or fruit.

Lean Protein: Essential for muscle repair and growth. Sources include chicken, fish, beans, tofu, and eggs.
Carbohydrates: Provide energy. Opt for complex carbs like whole grains, sweet potatoes, and legumes.
Fats: Necessary for hormone production and brain health. Choose healthy fats such as avocados, nuts, seeds, and olive oil.
Fiber: Important for digestive health. Found in fruits, vegetables, whole grains, and legumes.
Vitamins and Minerals: Vital for various bodily functions. Aim for a variety of colorful fruits and vegetables to cover your bases.

Again, don’t get overwhelmed. Focus on balancing each meal and day with these foods. Avoid overly processed, high sodium, or high sugar foods and you’ll be on a good path.

Portion Control

Balancing your meals with the right foods and nutrients is key and so is portion control. Just because it’s healthy doesn’t mean you can’t overdo it. This is especially true if you’re trying to lose weight. Managing your portion sizes is also important. Meal prep containers with separators are a great way to measure quickly although a food scale is a more accurate method.

Recommended Serving Sizes

Vegetables: Aim for 2-3 cups of vegetables per meal.
Fruits: One medium fruit or 1/2 cup of chopped fruit.
Proteins: About 3-4 ounces of cooked lean meat, poultry, or fish (the size of a deck of cards).
Grains: 1/2 cup of cooked grains or pasta, or 1 slice of whole-grain bread.
Dairy: 1 cup of milk or yogurt, or 1.5 ounces of cheese.

How to Quick Portion Food

Protein: A palm-sized portion.
Vegetables: Two handfuls.
Carbohydrates: A cupped hand.
Fats: A thumb-sized portion.

Plan Your Balanced Meal Prep

Create a weekly menu that includes a variety of foods that balance the food types listed above. If you’re aiming for high protein and want to keep count, be sure to weigh your foods and take a minute to do the math at the beginning of the week to know how much of each food you need for each meal. If you’re taking a more zen approach, take an approach like the plate method to each meal and you’ll be fine. Let’s break the day down by meals.

Breakfasts:
Overnight oats with berries, chia seeds, and almond milk. These are good for fiber, vitamins, and carbohydrates. Early in the day this will help fuel your body and mind.
- Veggie-packed egg muffins with spinach, bell peppers, and mushrooms. This is a great set of options for higher protein diets. If you plan to workout in the morning, this is a great place to start.

Sausage Egg Muffins with Strawberries

We love making these high-protein, low-carb egg muffins for meal prep. This post may contain affiliate links. Please see our privacy policy for details. Why sausage egg muffins are great for weight loss They are high in protein which will help you stay full longer Egg muffins can be an easy way to pack in…

Lunches:
- Quinoa salad with chickpeas, cherry tomatoes, cucumbers, and feta cheese. These foods are perfect for a light lunch that will pack in the vitamins and healthy fats while balancing the carbohydrates.
- Grilled chicken breast with roasted sweet potatoes and steamed broccoli. The lean protein and carbohydrates are perfect for active lifestyles.

rectangle plate with corn, avocado, grilled chicken, cherries, cucumbers, and lettuce

Grilled Cherry Chipotle Glazed Chicken Lettuce Wraps

The delightful combination of sweet raspberries, tangy honey, soy sauce, chipotle powder, and garlic powder will make your taste buds sing. With its ease of preparation and versatility in serving, this chicken soft taco dish is an absolute winner for meal prep.

Dinners:
- Baked salmon with brown rice and a side of mixed vegetables. Finish the day out with lean protein, healthy carbs, and good fiber for a good night’s rest and gut health.
- Stir-fried tofu with mixed vegetables and soba noodles. These are also great options for a balanced protein, carb, and fiber meals.

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Nov 24 Weekly Meal Plan

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant – you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you…

Snacks:
- Greek yogurt with honey and walnuts. The healthy fats and protein in the yogurt are great while also providing benefits to gut health.
- Apple slices with peanut butter. This is a super simple snack option that’s not only tasty but also high in protein and vitamins.

round glass containers with yogurt topped with strawberries and mixed nuts

Yogurt with Strawberries and Mixed Nuts

Meal prep our Healthy Yogurt Bowl with Strawberries and Mixed Nuts! Finding a healthy breakfast that’s both delicious and budget-friendly can be a challenge. But fear not, because this recipe makes for a delicious, easy-to-prep morning ritual. Packed with protein-rich yogurt, fresh strawberries bursting with vitamins, and a crunchy medley of mixed nuts, this bowl…

Posted on May 22, 2024May 22, 2024 by teller — Leave a comment

Get Started: Vegetarian Meal Prep

Vegetarian meal prep is a delicious way to mix up the typical meal routine. Besides the health benefits, vegetable focused recipes tend to utilize different spices and sauces. Also vegetarian meals can be very quick and easy to make while still having an incredibly deep flavor profile.

The hard part is getting started, especially if you’re not used to a vegetarian diet. Start slow and do your research before cooking.

1. Understand your Nutritional Needs

Vegetarian meal prep diets are fantastic for balancing nutrients however eating the right mix of foods is important for meeting vitamin needs.

Protein: Include a variety of plant-based proteins such as beans, lentils, tofu, tempeh, quinoa, and edamame.
Iron: Eat iron-rich foods like spinach, lentils, chickpeas, and fortified cereals, and pair them with vitamin C sources (like citrus fruits) to enhance absorption.
Vitamin B12: Since B12 is primarily found in animal products, consider fortified foods or supplements.
Omega-3 Fatty Acids: Add flaxseeds, chia seeds, walnuts, and hemp seeds to your diet.
Calcium: Include dairy or fortified plant-based milk, almonds, and leafy greens.

2. Transition Gradually

You don’t have to go all vegetarian meal prep right away. Gradually transitioning can make the habits stick much better and introduce recipes at a speed that you can actually learn them.

Meatless Days: Begin by having meatless days once or twice a week (e.g., Meatless Mondays).
Substitute Gradually: Replace one meal at a time with a vegetarian option. For instance, start with vegetarian breakfasts, then move to lunches, and finally dinners.

3. Discover New Foods

Variety is important for any meal prepping habit. Explore new foods, and not just vegetables, to build on your vegetarian meal prep journey.

Try new vegetables, grains, legumes, and plant-based proteins to keep meals interesting.
Explore global cuisines that naturally emphasize vegetarian dishes, such as Indian, Mediterranean, and Middle Eastern.

4. Start with Substitutes

Instead of trying to learn all new vegetarian recipes, try with your favorite meals with meat and substitute the protein for non-animal protein. You already know you like the flavors now just make the right substitutions and most of the time it’s essentially the same dish.

Plant-Based Proteins: Use tofu, tempeh, seitan, and legumes as meat substitutes.
Vegetable-Based Dishes: Create hearty meals with vegetables like mushrooms, eggplant, and cauliflower, which have meaty textures.

5. Stock Your Pantry

Vegetarian meal prep will use different ingredients then you may be used to stocking. Make sure you stock up your pantry with the right products. Stick with stocking up on ingredients that will last until you use them. Veggies can go bad quickly so use legumes and other foods as your pantry stock.

Whole Grains: Brown rice, quinoa, bulgur, and barley.
Legumes: Canned or dried beans, lentils, and chickpeas.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds.
Condiments and Spices: Soy sauce, tahini, nutritional yeast, curry powder, and herbs.

6. Learn to Cook

Totally changing up your recipes comes with learning new cooking skills. Go slow and work on your technique.

Start with learning basic cooking techniques for preparing vegetables, grains, and legumes.
Then try out new vegetarian recipes from cookbooks, websites, or cooking classes.

7. Monitor Your Health

Periodically check your nutrient levels, especially B12, iron, and vitamin D, to ensure you’re meeting your dietary needs.

Enjoy your vegetarian meal prep journey and have fun with it! A fun diet is more likely to be rewarding and stick as a habit. Try these vegetarian recipes as a place to start.

Grilled Eggplant Steaks with Marinara Sauce

These grilled eggplant steaks are prepared so quickly which makes them perfect for a midweek dinner for yourself. This post may contain affiliate links. Please see our privacy policy for details. This Dish is Full of Flavor, and We Love it Because It’s a light yet hearty, healthy dinner It can be ready in less…

roasted pepper sandwich with sliced avocado and roasted brussels sprouts

Vegetarian Red Pepper and Cheese Sandwich

Toasted cheese sandwiches are the best, and for this recipe, we added an extra layer of flavor and nutrients with roasted bell peppers and creamy avocado slices. This post may contain affiliate links. Please see our privacy policy for details. Who craves comfort food for lunch? I know we do! And it can’t get any…

Pan-Fried Tofu with Sauteed Spinach and Tomato

Crispy, pan-fried tofu served with sauteed balsamic spinach and tomatoes is an easy recipe, that is a light and warm dish, that can be enjoyed with rice pilaf, pasta, or all on its own. This post may contain affiliate links. Please see our privacy policy for details. If time is not on your side, here’s…

Black Bean and Corn Soft Tacos

Here’s a deliciously seasoned plant-based soft taco with lots of southwestern flavor appeal. This post may contain affiliate links. Please see our privacy policy for details. If you’re trying to incorporate more plant-based items in your meal prep during the week, then you’ll love this black bean and corn soft taco. Why You Need to…

Posted on May 15, 2024May 15, 2024 by teller — Leave a comment

Meal Prep Snacks Ideas

We always think about meal prep meals but rarely meal prep snacks. Sure, most people grab a bag of chips or some fruit on the way out the door but planning and preparing your snacks can have a huge impact on your happiness and health. Plus a lot of times at work or as you’re out and about, you may not have the time to go buy snack foods. Meal prep snacks can be easy, save you money, and save on calories so if you’re finding it tough to make it between meals or hitting nutrient goals take snacks with you.

Plan your meal prep snacks

Meal prep snacks benefit from being planned rather than a rush pick when you’re starving. This way you can pick healthier snacks, higher quality, more affordable. Planning sets you up for such a better snack experience. Avoid the vending machines by adding snacks to your grocery list. Often when people are calorie watching and trying to lose weight, they cut snacks out entirely. In a lot of cases this is really impactful, in other cases this is unsustainable or even detrimental to overall eating habits. If you plan your snacks rather than make a quick decision you can feel better about your choices and stick to your meal plan far longer.

Incorporating a planned meal prep snack into your daily routine can help you avoid gorging on meals when lunch and dinner finally roll around. A small snack can keep you from ditching your meal prep lunch for some fast food or eating way too much at one time. This is especially helpful for work day lunches where you want to stay awake and alert. Smaller meals throughout the day will help avoid that post lunch drowsiness. Meal prep snacks will help you keep a keen mind throughout more of the day as well. A little fruit or nuts while you work will improve focus and creative thinking.

While planning your meal prep snacks, consider your overall nutrient goal. If you’re looking for a calorie deficit then stick to low calorie snacks that make you feel fuller. Carrots, fruits, plain nuts, etc. High protein diets should include beef jerky, nuts, yogurt, etc. This is a great way to cram in more nutrients throughout the day which for high protein diets can be very important. Remember to review nutrients though. Nuts, jerky, any snack item these days can be high in sugar, salt, or fat. There is almost always a low sugar, low salt, or low fat option and for snacks this is a good option. You just need something to hold you over between meals.

Prepare your meal prep snacks

Now that you have planned your meal prep snacks and are ready to grocery shop. These foods make for great snacks. They’re easy to prepare, affordable, and nutritious.

Apples
Oranges
Grapes
Strawberries
Blackberries
Raspberries
Yogurt

Almonds
Pecans
Pistachios
Tuna packet
Chickpeas
Olives
Edamame

Hard boiled eggs
Bell peppers
Beef jerky

Dips are a great way to expand your snack flavor profiles, add a fun twist on your daily snack, and tweak your nutrients. Consider mixing and matching your snacks with different dips. Try to avoid overly processed or super high fat dips as sauces and dips can be significantly higher in calories, salt, and sugar than you would ever expect.

Hummus
Cream cheese
Peanut butter
Guacamole

Pre-portioned snacks can be a life saver. Snack boxes can be a great solution as well if you’re looking for something with more of an impact. Our article on Meal Prep Snack Box can help get you started. Bento box style tupperware with crackers, cheese, and jerky is a great all around option and if preparing them yourself is often way better. Better ingredients and cheaper. Although the new adult snack boxes that you can buy at the stores can be good for a quick choice and much better than a whole bag of chips or cookies.

Check out one of our articles for good meal prep container options.

Another approach is to buy full size bags of chips, crackers, cookies, beef jerky, etc. and then portion them out. A small zip lock bag of chips is a more affordable option and controlling portion sizes ahead of getting hungry is better than going to a vending machine.

Snack Quick Tips

Keep it Simple: Focus on preparing snacks that are easy to make and require minimal cooking or preparation time.
Mix and Match: Don’t be afraid to mix and match ingredients to create new flavor combinations and keep things exciting.
Rotate Your Stock: As you meal prep snacks each week, try to rotate the types of snacks you make to prevent boredom.
Label and Date: Make sure to label your prepped snacks with the date they were made to keep track of freshness. This will also help you identify snacks in the freezer.
Stay Organized: Keep your prepped snacks organized in the fridge or pantry so you can easily grab them when hunger strikes.

Posted on May 8, 2024August 21, 2024 by teller

Best Salad Meal Prep Containers

One of the hardest things to get right when meal prepping can be storage, especially when meal prepping salads, as greens have a tendency to wilt, get soggy, and lose their crunch. Choosing the right salad meal prep containers can help you package your favorite salads, toppings, and dressings without losing all the deliciousness of having a fresh salad.

Choosing optimal storage/containers can depend a lot on what types of toppings you choose for your salad, some helpful tips are:

Avoiding storing juicy vegetables such as tomatoes and cucumbers in the same container as your greens
Choose dry toppings such as nuts, seeds, raisins and other dried fruits, as well as croutons.
Store dressings separate
Keep your greens dry
Use airtight containers
Store in fridge
Use firm salad greens for instance: use kale and swiss chard instead of spinach

There are numerous salad meal prep containers and condiment storage options available that will keep your salads fresh days after you first prepare them. Some sponsored links are used.

1. Bentgo® Glass All-in-One Salad Container

The Bentgo® Glass all-in-one salad container is microwave, oven, dishwasher safe

Microwave, oven, and dishwasher safe this all in one salad meal prep container by Bentgo eliminates the need for a lunch bag as the fork and dressing container is also included. The best feature of this container is the breakdown compartments reducing the need to mix your greens, toppings, and dressing, keeping your salad fresh for days. The real game changer? This leakproof container is perfect for those who transport their lunch into the office on their busy morning commute.

Price: $25

Buy Bentgo Salad Meal Prep Container

LARGE, AIR-TIGHT STACKABLE BOWL: Take healthy salads and other nutritious meals on the go with this stackable, all-in-one portable salad bowl. The airtight lid and secure locking clips seal in freshness, while the compartment tray and sauce container keep toppings separated until you’re ready to eat!
ENJOY COLD OR HOT MEALS: This glass salad container for lunch is for more than just salads, it’s also great for hot meals. The large, glass bowl is microwave, freezer, and oven-safe – making it a durable food storage option for meal prep, students on the go, or adults headed to the office.
STORE TOPPINGS SEPARATELY: A 4-compartment tray includes 1 large 10-oz compartment and 2 smaller 5-oz compartments to fit toppings of your choice, plus a leak-proof 3-oz container perfect for salad dressing.
DURABLE & EASY TO CLEAN: All parts of this reusable salad bowl with lid are easy to clean and top-shelf dishwasher safe. In addition to its modern design, it’s made with BPA-free, high-quality materials, so you can enjoy this stackable adult lunch box for years to come.

2. Caperci 2 Pack Large Salad Container for Lunch

Another cost friendly large salad meal prep container option is this airtight, leak resistant container, with locking clips, ensuring that your salad stays fresh and flavorful for days. This stylish design comes in more neutral colors, along with a condiment container for your favorite dressing and a 5 compartment tray to separate various salad toppings.Feel free to toss this in the dishwasher for easy cleanup and enjoy your food cold or warm with this microwave safe option.

Price: $20

Buy Caperci Salad Meal Prep Containers

LEAK-PROOF TECHNOLOGY – Airtight lid features a food-grade silicone sealing ring and enhanced Leak-proof design with locking clips to keep food fresh on the go – Easily cleaned in the dishwasher and BPA-free.
STORE TOPPINGS SEPARATELY – The top tray is divided into 5 compartments to keep your toppings separated and fresh while the middle 3-oz compartment holds the included dressing container with leak-proof lid.
SAVE BIG & ALL-IN-ONE – You Will Get Pack of 2. All-in-one Caperci Large salad lunch container solution comes with a spork, dressing container and a tray to keep all of your salad fixings separate until it’s time to mix and eat. (Not for children under 3 years)

3. Rubbermaid Easy Find Lid, 0.5 Cup

A meal prep container brand that is tried and true is Rubbermaid. These small plastic containers maximize your storage and are great for salad dressings and toppings like nuts and seeds. What’s even better is that they are dishwasher, microwave and freezer safe. No more searching through the cabinets, the snap lid feature guarantees that you will always find the correct lid for your container.

Price: $15

Buy Rubbermaid 0.5 Cups

Easy-find lids snap together and to container bases so you can always find the right lid
BPA-free plastic is dishwasher, freezer, and microwave safe
Square shape for maximum storage in the smallest spaces
Includes: 1/2 Cup 12 with 12 Easy Find Lids

4. Mini Salad Dressing Bottles To Go by Joie

These mini squeeze dressing bottles make it easy for you to enjoy your favorite salad dressing wherever you are. These leakproof bottles are 2.35 ounces making them easily two servings of dressing, ensuring that you’re always prepared. Note that these bottles are not microwave safe, but that’s okay you can still toss these in your lunch bag and be on your way to make enjoying your lunch break easier.

Price: $7

Buy Joie Salad Dressing Containers

Enjoy delicious salad dressing anywhere with these Mini Salad Dressing Bottles To Go! Fill the silicone bottle up with your favorite dressing or condiment and gently squeeze when ready to dispense. Take these leak proof bottles to school or work to make your lunch break easier!Product Details

5. ello Plastic Food Storage Containers with Soft Base

Salad meal prep does not always have to mean your traditional leafy greens and italian dressing,you can mix it up with this single serve container that is convenient for pasta salad, potato salad, and even protein packed tuna salad options. This meal prep container is equipped with a skid-free silicone base, and leak proof lid to ensure clean transportation. Use this container to be creative with your lunch or dinner prep, the possibilities are endless!

Price: $22

Buy ello Salad Meal Prep Containers

Skid-free silicone soft base protects the plastic.
Leak-proof lid with color-matched tabs for easy pairing.Microwave safe without the lid. Dishwasher and freezer safe.Set includes (5) 3.7 cup containers.

6. (re)zip Reusable Leakproof Mini Stand Up Bag – 3pk

I love reusable ziplock bags, this small wide-based bag is perfect for storing a variety of toppings for your salad. Pair with a single serving container (mentioned above) and you will be sure to keep your lunch fresh until ready to eat. The plus is that these ziplock bags are not only great for salads, they are good for snacks and favorites. The durable and lightweight design make them my go-to for keeping everything fresh and organized during my busy day!

Price: $8

Buy (re)zip Salad Meal Prep Bags

Airtight, waterproof, and leakproof
Resealable double zip “clicks” shut (mmm satisfying)
Freezer safe: perfect for storing individual portions and small leftovers
Fits 3 handfuls of nuts or trail mix, 2 hard-boiled eggs, granola in one bag, yogurt in another, loose change, bandaids, cotton swabs, and lip balm

7. 43 oz 50 Pack Large Paper Bowls with Lids

If you are someone who loves to meal prep salads but always forgets your container after lunch or never has a way to clean up in the office, these disposable- eco friendly containers are a game-changer. They are a fantastic alternative to traditional glass or plastic containers. I love that they are leak proof and also microwave safe keeping things mess-free. The best thing about them is they are made out of biodegradable products and are 100% compostable.

Price: $32

Buy Disposable Salad Meal Prep Containers

Eco-Friendly: Our packing food containers is made out of environmentally-friendly paper. a biodegradable material. A great alternative to Traditional Paper or Plastic, the disposable salad bowls offers the same sturdy function and microwave safe.
Size and Capacity: 50 pack of disposable paper boxes with lids, 8.6″ x 6.5″ x 3″ and has a capacity of up to 43oz (1300ml). This large size is suitable for buying a lunch takeout!
Oil Proof and Leak Proof: Prevent grease and oil from soaking through. Your food will be securely packaged in these packed in take out box. Food packaging boxes are also microwaveable.
100% Compostable: Kaderron disposable serving bowls can replace the cleaning of tableware. It is the best choice for takeout box fast food restaurants, and it is also an ecological and sustainable paper box.

Additional Recommendations

To check out more meal prep containers beyond salad container options, please feel free to check out our other articles here.

Free Weekly Meal Plans

Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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Posted on April 28, 2024April 28, 2024 by teller — Leave a comment

Pasta Meal Prep

Pasta gets a bad rap, as do most carbs in general. In reality carbohydrates, specifically those made of whole wheat grains, have amazing benefits from being a great source of energy, as well as, fiber to help with our body’s normal daily process. Pasta meal prep is a convenient and delicious way to ensure that you have satisfying meals to get you through the week.

Quick pasta meal prep options

There are numerous nutritious ways to meal prep pasta without compromising on taste. One of those ways is microwaveable pasta; there are a variety of pastas available in a microwave safe package and ready to easily eat in one minute. By pairing your pasta with some seasoning, protein of choice, veggie, and sauce you have the makings of a great versatile meal prep.

Another great trick is investing in a microwave pasta cooker; these are easy to come by and will usually run you about ten dollars. The nifty thing about these containers is you can take your shelf-stable pasta, add a little water and turn a stove top classic into a quick and easy microwave pasta meal prep.

Pasta meal prep as a side

Meal prepping pasta as a side can introduce a lot of flexibility into your already busy schedule, pasta is kid friendly and provides variations in your meals that your family will love. Mac and cheese for instance is a great side option, making a double batch on the stove-top will be sure to help dinner stretch throughout the week. Some great pasta cooking tips are:

Season your pasta
Allow your water to reach a boil first
Continue to stir your pasta throughout the cooking process
Taste your pasta as you prepare
Learn the best pasta shape to pair with your dish ie: short cut pastas are great for soups where as long noodles are best served in creamy sauces

Another way to incorporate nutrition into your pasta meal prep that you and your family will love is by hiding veggies throughout your pasta dish or even in your sauce. Roasted tomatoes, bell peppers, or broccoli make fibrous and filling additions to toss into your pasta dish. This is a fantastic approach for anyone who dislikes vegetables. The sauce can cover the flavor and texture of veggies while keeping the nutrition intact.

Pasta meal prep is great for family gatherings or events as pasta can best be served hot or cold. A great cold side dish option is pasta salad, using the tips above you can cook your pasta to perfection and add in different toppings and dressings to create a dish that everyone will love. You can also go with a heated classic such as; pasta noodles tossed in olive oil, and who doesn’t love a little added sprinkle of parmesan cheese?

Gluten-Free pasta options

Despite popular belief there are numerous pasta options and pasta substitutes out there for people of all dietary needs. People who strictly follow a gluten-free diet can also enjoy pasta meal prep by getting a little creative with ingredient swaps. One of my favorite dry pasta options are pastas made from lentils or chickpeas. The best part is the prep does not differ from traditional dry pasta and the taste is virtually the same.

Fresh vegetables can provide a nutritious and gluten-free alternative to flour pasta noodles. By making veggies such as spaghetti squash and zucchini the star of the show, you can take your favorite pasta meal prep inspired dish and create something delicious to add to your weekly rotation.

More tips on how to meal prep your pasta noodles

Pasta noodles typically last 3-5 days in the fridge
Pasta is best stored separately from sauces
When reheating pasta noodles add sauce or a drizzle of olive oil or water to keep the dish from drying out
You can reheat your pasta noodles in a saute pan, add a little bit of olive oil or water and continuously stir until warm
Pasta meant for reheating can be slightly undercooked this will help it keep its form after reheating

Pasta meal prep, whether they’re the center of attention, a side dish, or even a nutritious gluten free option, are a great versatile option for people running low of time throughout the week, taking a few minutes once or twice per week you can enjoy the convenience of satisfying and quick meals to meet all your dietary needs.

Being creative with your protein, vegetables, sauces, and seasonings you can take easy pasta meal prep and turn it into a truly savory experience while saving you time, this way you can spend your time doing the things that matter, like sitting around the dinner table enjoying conversations with your loved ones.

Easy One-Pot Chicken Spaghetti Recipe

If there is anything more satisfying than a big serving of pasta goodness, it’s not having to clean the entire kitchen afterwards. Our healthy one-pot spaghetti & chicken recipe ticks both of those boxes. It is not only scrumptious but can be made in just one pot! Ease of Making: Medium One pot pasta meals…

Salmon Pesto Pasta

Salmon Pesto Pasta knifecutting boardblendersheet panovenboiling potspatula 1.5 cups dry pasta (rotini)Salmon and seasonings12 oz salmon1/4 tsp garlic powder1/4 tsp salt1 tbsp olive oilArugula pesto2 cups fresh arugula1/2 cup olive oil1 tbsp lemon juice1/4 tsp garlic powder1/4 tsp salt Pre-heat oven to 400FFirst, boil the pasta according to the package instructionsMeanwhile, season the salmon with…

Sausage Marinara and Squash Noodles

Sausage Marinara and Squash Noodles knifecutting boardbaking dishoven 2 each pre-cooked sausage links ((3 oz each))2 cups squash noodles 2 cups marinara sauce1 each red bell pepper ((diced))2 tbsp parmesan cheese2 leaves fresh basil ((sliced))1/4 tsp salt1/4 tsp pepper1 tbsp olive oil (optional) Pre-heat oven to 425 FCut sausage links in 1/4 inch slicesPour half…

Beef Stir Fry with Squash Noodles

Posted on April 21, 2024February 15, 2025 by teller

Top 10 Keto Meal Prep Recipes

Keto meal prep recipes have gained immense popularity due to their potential to promote weight loss and improve overall health. One of the key reasons for its widespread appeal is its effectiveness in aiding weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic shift can lead to rapid and sustainable weight loss, making the keto diet an attractive option for those looking to shed excess pounds.

The keto diet offers a flexible and sustainable approach to eating that can be tailored to individual preferences and dietary needs. Unlike many fad diets that rely on strict rules and limited food options, the keto diet allows for a wide variety of nutrient-dense foods, including meats, fish, eggs, nuts, seeds, dairy products, and low-carb vegetables. By focusing on whole, minimally processed foods and prioritizing nutrient density, the keto diet can support overall health and well-being while still allowing for delicious and satisfying meals. Overall, the ketogenic diet’s combination of weight loss benefits, metabolic improvements, and dietary flexibility makes it a popular and healthy choice for many individuals seeking to optimize their health and nutrition.

For more information on Eating Keto click here

1. Air Fryer Chicken Wings in Red Pepper Sauce

Our latest and greatest meal prep recipe is also a keto meal prep recipe. Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!

Get ready to elevate your meal prep game with these irresistible Air Fryer Chicken Wings in a delectable red pepper sauce! Bursting with flavor and goodness, this recipe is perfect for busy individuals who crave restaurant-quality taste without compromising on health or budget. With just a handful of simple ingredients, you can whip up a…

2. Sausage Egg Muffins with Strawberries

These egg muffins are a great keto breakfast. They are high in protein which will help you stay full longer and are an easy way to pack in veggies and still be tasty. They are also easy to make in small batches or you can make a large amount and save them for snacks.

3. Grilled Cilantro Skirt Steak and Cauliflower Rice

No keto meal prep recipe list would be complete without a good steak recipe. This steak dish is light with the cauliflower rice and cilantro pesto listing up the protein dense steak.

For all the low carb, keto foodies, or just steak lovers, here’s an easy Steak Dinner with Cilantro Pesto and Cauliflower Rice recipe that you can incorporate into your weekly meal prep. This post may contain affiliate links. Please see our privacy policy for details. We’re using tasty and wholesome ingredients to help you meet…

4. Buffalo Chicken Salad

Buffalo chicken salad is a great option for salad lovers looking for something different or salad skeptics looking for a place to start. The tangy buffalo sauce elevates the crisp flavors of the onions, celery and peppers balancing out a refreshing salad that is perfect for lunch or dinner.

Buffalo chicken salads offer a delicious and nutritious option for those seeking a flavorful and satisfying meal. Combining the tangy taste of buffalo chicken with crisp greens, fresh vegetables, and creamy dressing creates a harmonious balance of flavors and textures. One compelling reason to indulge in buffalo chicken salads is their versatility and adaptability to…

5. Baked Salmon with Cilantro Cauliflower Rice

This baked salmon and cauliflower rice recipe is very quick and easy to make. The entire dish can be made in 20 min and is a great way to impress your date or significant other. It’s not the usual weeknight dinner despite the spices being common and likely in your pantry already.

Baked salmon is always delicious and combining it with cilantro cauliflower rice makes for an amazing combo that will fill you up with tons of protein and is low in calories. Cilantro and lime is a great way to start working cauliflower rice into your meals. Cauliflower rice is a low calorie substitute for rice…

6. Easy Air Fryer Chicken Kebabs Recipe

What I love about kebabs is that there are so many ways to make them and so many flavors from all over the world that you can incorporate. They are easy to make and can be cooked on a grill, in the oven, or in an air fryer just like these chicken kebabs. Serve them with your choice of sides such as a salad, in a pita, on top of a bed of rice pilaf, or additional veggies.

Kebabs are one of the tastiest dishes stacked with tender marinated meats and bright colored veggies. Not only do bell peppers and cherry tomatoes add great flavor to this dish, but they are also full of essential nutrients that are good for your health. Bell peppers and cherry tomatoes are great sources of Vitamin A,…

7. Steak and Eggs with Asparagus

This keto meal prep recipe is incredibly versatile, allowing for various cooking methods and seasoning options to suit individual preferences. Whether you prefer your steak grilled to perfection, your asparagus roasted with a sprinkle of garlic, or your eggs poached to creamy perfection, the possibilities are endless. With its delicious flavors, nutritional benefits, and culinary flexibility, steak with asparagus and eggs is a compelling choice for anyone seeking a wholesome and satisfying meal that’s as nourishing as it is delicious.

Steak and Eggs with Asparagus knifecutting boardtongssaute panspatula 2 each top round steaks ((thinly sliced, 6 oz each))2 each large eggs6 oz asparagus 1 tbsp olive oil2 tbsp balsamic vinegar1/4 tsp garlic powder1/4 tsp salt1/4 tsp red pepper flakes 2 tsp parmesan cheese Tenderize the meat by pounding it with a meat mallet OR marinate…

8. Creamy Cauliflower Mashed “Potatoes” with Roasted Pistachios

If you’re looking for an easy side dish to prep for the holidays, try this keto meal prep recipe. No need for peeling and cooks in less time than your classic mashed potatoes. This side dish can be paired with any protein to provide a quick full meal that is delicious, nutritious, and looks fancy.

This cauliflower mashed “potatoes” is so much creamier than you can ever imagine. It is filled with such great flavor and serves as a great low-carb alternative to your classic mashed potatoes. Ease of Making: Easy This would make a perfect side dish for any cold winter feast and will be a great addition to…

9. Ground Beef Cabbage Stir Fry

Struggling with getting vegetables into your diet during your weekly meal prep? Well this recipe ground beef cabbage stir fry is the solution that you’ll definitely enjoy!

Today, I’ve got a delicious and low-carb recipe for you: Ground Beef Cabbage Stir Fry. This Ground Beef Cabbage Stir Fry is not only a taste sensation but also a great low-carb meal prep option. Perfect for those looking to keep their carb intake in check while enjoying a satisfying, homemade meal. Give it a…

10. Stuffed Lasagna Peppers

Stuffed lasagna peppers make a great keto meal prep recipe with fewer prep steps than your traditional lasagna recipe, while having the same flavors found in the classic dish. You can still add tons of flavor even without the extra pasta, and it’s a great way to incorporate more vegetables into the dish. You can keep it simple by using pre-made marinara sauce.

Here’s a low-carb, gluten-free version of lasagna that has all the hearty flavors of the classic lasagna dish. Best of all, the tasty ingredients are all packed in sweet and vibrant bell pepper cups. This post may contain affiliate links. Please see our privacy policy for details. Now, we know that lasagna can sometimes be…

More about Keto Meal Prep:

Focus on whole foods: Base your meals around whole, unprocessed foods such as meat, poultry, fish, eggs, low-carb vegetables, nuts, seeds, and healthy fats like avocado and olive oil. These foods are naturally low in carbohydrates and rich in nutrients, making them ideal for a keto diet.
Embrace healthy fats: Healthy fats are a cornerstone of the keto diet and provide a steady source of energy. Incorporate foods like avocados, nuts, seeds, coconut oil, and fatty fish into your meals to meet your fat intake goals. Use these fats for cooking, dressing salads, and adding flavor to your dishes.
Experiment with low-carb substitutes: Get creative in the kitchen by experimenting with low-carb substitutes for your favorite high-carb ingredients. For example, use cauliflower rice instead of regular rice, zucchini noodles instead of pasta, or almond flour instead of wheat flour in baking.
Don’t forget about fiber: While carbohydrates are limited on a keto diet, it’s important to include fiber-rich foods to support digestive health. Non-starchy vegetables like leafy greens, broccoli, cauliflower, and Brussels sprouts are excellent sources of fiber that can be enjoyed liberally on a keto diet.

Free Weekly Meal Plans

Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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Posted on April 14, 2024April 24, 2024 by teller — Leave a comment

Make Meal Prep Easy

Meal prep shortcuts make meal prep easy. For many people the biggest reason for not meal prepping or falling off of a routine is the effort and time it takes to actually meal prep. These meal prep shortcuts and tips can make the process much faster and easier while retaining the nutrition and flavor.

Vegetables ready to go

Veggie steamer bags are incredibly quick, pre-seasoned, and there is a good variation. You match the right steamer veggies to your diet or your recipe. Whether it’s a side or the base for your meal, veggie steamers are one of the best ways to make meal prep easy and stay healthy.

Veggie pasta steamer bags are also popular these days. They cook really fast and easily in the microwave and can be a good base to a meal. Plus, they’re typically much healthier than traditional pasta so if you’re craving pasta but carbs are limited, look for veggie pasta in the freezer section.

Pre-cut veggies

Pre-cut vegetables can take a lot of the time consuming parts of meal prepping. Even using pre-washed veggies can save you a lot of time. It is a little more expensive but if it keeps you on your routine and out of the fast food then it’ll save you money and be healthier. Consider pre-cut carrots, shredded lettuce, diced onions, and pre-minced garlic. Make meal prep easy and you’ll find yourself far more inclined to cook rather than order out.

Frozen fruits

Fruit is an important and delicious part of a meal plan however everyone will waste fruit sometimes. Some fruits go bad so quickly or you are finishing up a meal prep set before you get to your fruit and it goes bad. It’s a waste of food, money, and now you have to buy more. You may also not realize that the fruit has gone bad until you go to use it. This can ruin a whole meal. Let’s face it, yogurt isn’t the same without some strawberries or blueberries.

Frozen fruit can make meal prep easy. Frozen fruit can last up to a year in the freezer and taste just as fresh as the day it was frozen. If you’re making smoothies you can add frozen fruit directly to it. You can also simply thaw it in the fridge overnight or microwave them for immediate use. For larger fruits such as Strawberries, set the time to 60 seconds. For smaller fruits such as Raspberries and Mango set the time to 30 seconds. Set the time to 15 seconds for Blueberries. Test the fruit by taking a small bite to determine if they’re still frozen inside and if so, give them another 10 seconds. Now you can have delicious fruit on hand without the fear of wasting it every week.

Microwavable Instant Rice

One of the best meal prep shortcuts is to use microwavable rice packets. Rice packets provide 2-3 servings and with a short tear at the top before microwaving for 90 seconds you can have delicious rice with any meal. There are also tons of flavors to pick from so you can try different combinations or experiment with different cuisines without worrying about cooking rice. These rice packets save so much time and effort. They’re especially great if you realize too late to cook that a pre-planned meal is falling short of the calories you need or just isn’t filling. Grab a packet of rice and cook it at lunch with your meal.

Pre-cooked ingredients

A lot of people think that cooking at home and meal prepping means everything has to be purchased raw and cooked by hand. In reality, most meal preppers take as many shortcuts as they can. Everyone is busy and the easier you can make it on yourself to cook meals for the entire week the better. One of the most time consuming parts of cooking is preparing proteins. Pre-cooked chicken, bacon, sausage, shrimp, and beef patties as well as smoked salmon can make meal prep easy. Most of the time you just need to pull it out of the fridge, slice it up, and it’s ready to go. This can be a huge time save when you don’t feel like cooking or run out of meal prep mid week.

Bagged Salad

A great meal prep shortcut is to keep a bag of salad or salad kit in the fridge. This is a really quick way to add a side to a meal or become a full meal with a protein added. The dressing packet and vegetable medley offer precise nutrition and are perfect for office lunches. Don’t forget it’s in the fridge and don’t feel obligated to make the entire salad at once. You can split it into multiple meals and portion out the dressing or use your own dressing.

Pre-boiled eggs

If you’ve never purchased boiled eggs it may seem strange however the boiled eggs available these days taste as fresh as if you made them at home and they’re perfectly cooked every time. This also saves a ton of time on having to shell your own eggs. These are a great addition to any meal as extra protein or to a salad for a little flavor and nutrition. Try them out and you’ll be surprised how much more likely you are to use boiled eggs in your meal prep afterwards.

Individually wrapped snacks

Whether you buy snacks in bulk and portion them out yourself or you buy them pre-portioned, you can make meal prep easy with this trick. Lunch size bags of chips, baggies of peanuts, trail mix, anything can help round out a meal or provide a midday snack. Even if it’s not entirely healthy, by controlling the portions you are far less likely to gorge.

Bulk cook protein

Bulk cooking is probably the most common meal prep shortcut but there are ways to approach it to make it even more versatile. Add chicken breasts and chicken stock into the crock pot with some spices and you’ll end up with cooked chicken that is very versatile. Of course, you can also use different marinades to provide more initial flavor. Make meal prep easy by setting yourself up with versatile meal components. Once you have the chicken cooked and portioned out, you can add anything to it to complete the meal. Add a steamer bag of veggies and a microwavable bag of rice to it and you’re done.

Make meal prep easy on yourself and find shortcuts that provide delicious, nutritious alternatives. Not everything has to be cooked at home for it to be delicious and nutritious.

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