Simplified Buffet-Style Meal Prep for Any Calorie Level

January 10th, 2020

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By: Heather McCormick – Fit and Food Board Member and Volunteer

You may have heard the saying, ” If you fail to plan, you are planning to fail”.

Now we know that can sound a tad extreme but when it comes to nutrition it couldn’t be anymore true! It is a MUST to have healthy prepared items around ready to go, otherwise you can pretty much through all willpower out the window, after a long tiring day. Because comfort food typically wins the battle when you’re not prepared.
So many people get bogged down with… I’m not creative in the kitchen or meal prepping takes too long, well the good news is you totally have options!

When planning for meals, start by keeping things super simple…

just boil, bake, roast and TA DA you’re done!

For example you can start by batch cook the following:

• Boil Quinoa/Brown Rice
• Boil or Roast Sweet Potatoes
• Grill, Steam or Roast Mixed Veggies
• Grill or Bake Chicken, Turkey, Pork, Ect.
• Clean, Chop and Store Salad Ingredients (Lettuce, Onion,Tomato, Cucumber, etc.)
• Wash and/or prepare Fruit – if necessary
• Rinse & Strain beans (Black Beans and Chickpeas are great for salads!)
• Hard Boil Eggs (Perfect for a quick breakfast or for a snack)

I always cook my fish fresh, mainly because it tastes WAY better and it takes less than 15 minutes to bake or pan-sear it!

*When cooking proteins it’s best to thaw before cooking*

After I have my individual components then it’s just a matter of portioning it out for quick delicious healthy meals throughout the week! 

Examples of meals:
Grilled Chicken, Roasted Veggies and Sweet Potatoes
Pan Seared Salmon, Steamed Green Beans, and Quinoa
Pork Tenderloin, Roasted Veggies, and Brown Rice
Hard Boiled Eggs with Sweet Potatoes + a Piece of Fruit
Southwest Chicken Salad (with black beans & salsa)

Guilt Free Flavoring Header

Try some of the following to help get the most flavor out of your food!!!

Citrus: This is great for Seafood, Marinades, Salad Dressings, and it even enhances the flavor of your high quality H20!

Vinegar: Variety of choices for flavor, Red Wine, Rice Wine, Balsamic, White Wine, Apple Cider. All with different qualities and flavor to help season your food.

Garlic: You either LOVE it or you hate it. I absolutely love anything with garlic, the more the merrier!

Herbs and Spices: You can find a variety of Spice Blends in your local grocer that will be SALT-FREE!!!

Mustard and Hot Sauce: Both are typically pretty great choices, just watch out of sodium content and hidden sugar.

Fresh Peppers & Onions: Jalepenos, Habaneros, Poblanos, Bell Peppers, Onions, and Fresh Salsa are a fantastic way to maximize flavor naturally!!!

SIDE NOTE: Try to NOT cook your food with salt. Add salt at the end to enhance flavor. Sea Salt and Himalayan Salt have a higher mineral property and are stronger in flavor which results in using LESS!

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