12 foods to prep for success

 


modern-day life can be hectic.
factor in the holidays, and it’s not difficult to understand why you may feel stressed + strapped for time. between shopping and festivities and travel, sticking to your healthy-meal plan can be a challenge, which is when we inevitably reach for fast food or take-out in a pinch. wanna nip this vicious cycle in the bud? all it takes is a little planning + sunday prep to stock your fridge with plenty of quick + healthy options to get you through the week sans take-out, with your health goals intact. need ideas? here are our 12 foods to prep for success:

1 [grill/broil chicken] rub a few boneless, skinless chicken breasts with olive oil + season with salt + pepper, then broil for 12-15 minutes, turning halfway through. slice + dice if you like and even pre-bag into 3 oz portions for lean protein ready to go for salads, sandwiches + quick dinners. boom. got a grill? toss 'em on the barbie for 5-6 minutes per side.

[boil eggs]
hard-boiled eggs are great to have on-hand for breakfast on-the-go, salads, sandwiches or a quick, easy snack. place eggs in a pot + fill with cold water until the eggs are covered by 1" of water. cover with a lid and turn to high to bring water to a boil - as soon as water boils, turn off heat + let the eggs cook covered for 10-15 minutes!

3 [prep salads] go ahead + assemble a few salads (using our multi-talented protein shakers) for effortless weekday lunches. just make sure you put the dressing at the bottom + the greens on the tippy top to avoid sogginess.

4
[prep overnight oats]
use your handy-dandy protein shaker to prep overnight oats in no time flat for grab + go breakfast. tip: remember to grab your spoon before you scurry out the door!

    5 [boil whole grains] cooked whole grains like brown rice and quinoa are clutch to have in the fridge for quick salads, soups + rice bowls. general rule of thumb: use 2 cups of water for every 1 cup of grains. bring to a boil with a pinch of salt, then reduce to lowest heat setting, cover and cook until all the water is absorbed - anywhere from 10-20 minutes. fluff with a fork + refrigerate until ready for use. remember to weigh those grains to keep portions in check!

    6
    [slice + dice fresh fruits + veggies]
    prepped fruits + veggies are essential for quick + easy salads, snacks and roasted veggies. tip: store your prepped produce at eye-level in the fridge, making it more likely you're reach for them when hunger strikes!

    7
    [bake grab + go mini frittatas]
    these are great to have in the fridge for those mornings when oats just won’t do. mix-in options are endless, but we like this combo.

    8
    [bake sweet potatoes]
    prep these sweet spuds for a quick lunch/dinner option or the perfect pre-workout. to cook, just pierce each sweet potato several times with a fork, place on a foil-lined baking sheet in a 400 degree oven + bake until tender, about 45 minutes.

    9
    [bake spaghetti squash]
    this noodle-like squash is a fantastic low-carb sub in any dish where you’d normally use pasta. simply cut in half lengthwise, brush the insides with olive oil + sprinkle with sea salt and black pepper, then bake face-down on a sheet pan at 375 degrees for about 40 minutes, or until you can easily pierce the squash with a fork. let it cool + shred into “spaghetti” with a fork. top with a healthy tomato meat sauce or try this spaghetti squash lasagna with broccolini.

    10 [bake protein muffins]
    bake up a batch of these delicious little protein-packed muffins for pre- + post-workout snacking. store in the freezer + then zap in the microwave for 1 minute to enjoy warm before you hit the gym!

    11 [bag + freeze smoothie packs] having little baggies of pre-portioned smoothie ingredients at the ready in the freezer gives you zero excuses to skip a meal. toss some pre-portioned berries, sliced bananas + spinach into a few plastic bags + freeze. then when it’s smoothie-time, all you have to do is throw a packet in the blender with some liquid (almond or cashew milk is our go-to) + protein powder, and you’ve got yourself a healthy little post-workout snack.

    12 [sauté ground turkey] cook up a batch of ground turkey with a drizzle of olive oil, then season with salt + pepper. this is a perfect protein to keep on-hand for the week - just add to omelettes, brown rice bowls, wraps + salads!

        for day 10 of our 12 days of FITmas, we’re giving away our fitportions plate to help make food prep a breeze + keep those portions in check! here’s how to win:

        • subscribe to our blog. [big red button on the left]
        • comment below + tell us which of the 12 food prep tips is new to you that you're going to try this week!
        • bonus points if you share on social media + tag us!

        we’re watching you – so, ready…get prepping! check back each day to see if you won + enter to win again for 12 days of FITmas.

        ho, ho, ho,
        (santa) fitlosophy



        10 Responses

        Tara Wiley
        Tara Wiley

        December 12, 2015

        I’m a huge salad girl….but the thought of having hard boiled eggs made up sounds like a fabulous idea. I am going to take advantage of that idea.

        Cassandra
        Cassandra

        December 11, 2015

        Wow, these all sound great!! Thanks for sharing these tips!

        fitbook.nicole
        fitbook.nicole

        December 11, 2015

        thank you all so much for participating + commenting on this blog post. i’m very happy to hear that so many of you found recipes that you can start using to prep your meals for your busy week. :)

        the winner of today’s giveaway for the #12daysofFITmas is Megan R. thank you to everyone else who participated and be sure to check back for the last 2 days for giveaways!

        Bree
        Bree

        December 11, 2015

        Those pumpkin muffins sound absolutely delicious! Cannot wait to try them this week :-)

        Meghan
        Meghan

        December 10, 2015

        I love the idea of making smoothie pack bags! So fun and easy to go! Since I keep a blender on my counter, this would make mornings a little easier. Thank you for the tip!

        Barbara
        Barbara

        December 10, 2015

        The food prep I am going to try is the overnight oats. It would be perfect for the chilly weather here in Iowa.

        Maegan Smith
        Maegan Smith

        December 10, 2015

        I want to learn to do quick breakfast. I always want sit down and enjoy but that’s just not realistic anymore. I think I plan to try the pre packed smoothies or the overnight oats, those seem fancy and quick!

        Liz S.
        Liz S.

        December 10, 2015

        I shared this giveaway post on Twitter. Here is the link to my tweet: https://twitter.com/LizNoVeggieGirl/status/675115984487899136

        Liz S.
        Liz S.

        December 10, 2015

        The Prep Overnight Oats tip is new to me, and I am definitely going to try it this week and weekend.

        Shellie Duncan
        Shellie Duncan

        December 10, 2015

        Oh. The sweet potatoes. Love them

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