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.
2 [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!
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.
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:
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,
Comments will be approved before showing up.