15 Food Prep Ideas for a Healthier Self

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1. Food has always been an essential part of our existence. We basically can’t survive and live months without it! Food is basically the fuel of the body that keeps it nourished and performing.

Morning: No breakfast, 1 cup of black coffee and lots of water.

12 pm meal: 4-5 oz of oven baked chicken breast, steam Chinese broccoli. 1/2 small avocado. 1 green apple.

4 pm meal: 1/2 cup of scrambled egg whites with Chinese chives and green onions, served with steamed bak choy and 1/2 small avocado.

During workout: 1 scoop of BCAA mixed with 750 ml of water.

After workout: 1 pack of Shakeology protein drink in chocolate.

8 pm meal: A choice of fresh oven baked salmon or tilapia, with steamed broccoli and raw cucumber slices.

2. Feeding your body with healthy food is a must if you want a better performing and healthy body as a whole. The vitamins and minerals from good food are what makes the body function at its best. Junk food on the other hand, offers more danger than nutrients which usually leads to unnecessary fat and illnesses in the long run.

Morning: No breakfast, 1 cup of black coffee and lots of water.

12 pm meal: 1/2 cup of white eggs cooked with chive flowers and green onions seasoned with flavorgod garlic lover, served oven baked asparagus and mushrooms, raw bell peppers and with 1/4 an avocado. A green apple.

4 pm meal: 4-5oz of lean ground turkey seasoned with flavorgod Taco Tuesday seasoning, served with spiralized zucchini salad. 3 baby cucumbers on the side.

During Workout: 1 scoop of BCAA mixed with 750 ml of water.

8 pm meal: 4-5 oz of oven baked chicken breast, steam Chinese broccoli, raw bell peppers, and 3 rounds of oven baked sweet potatoes.

3. Meal Prepping is one way to ensure that your body is fed with the best and healthiest meals. By having your meals prepared in advance, you are able to control what food you consume on a daily basis.

Morning: No breakfast, 1 cup of black coffee and lots of water.

12 pm meal:
White eggs cooked with spinach, celery and green onions seasoned with flavorgod everything spicy, served with steamed bak choy and 1/4 avocado. A green apple.

4 pm meal:
4-5oz of oven baked chicken breast seasoned with a bunch of herbs and spices and flavorgod habanero seasoning, served with steamed Chinese broccoli.

During Workout:
1 scoop of BCAA mixed with 750 ml of water.

8 pm meal:
White eggs cooked with spinach, celery and green onions served with steamed Chinese broccoli.

4. Cooking and preparing your own food significantly creates a sense of security and comfort with the kinds of food you let yourself consume. You know that what you are eating is fit for your diet and is healthy for you!

Morning: No breakfast, 1 cup of black coffee and lots of water.

12 pm meal:
3 white egg chicken muffins made with flavorgod everything spicy and Taco Tuesday seasoning, 1/4 avocado, served with steamed broccoli . A green apple.

4 pm meal:
2 white egg chicken muffins made with flavorgod everything spicy and Taco Tuesday seasoning, served with steamed yu choy (a type of Asian veggie).

During Workout:
1 scoop of BCAA mixed with 750 ml of water.

8 pm meal:
1/2 oven baked chicken breast seasoned with a bunch of herbs and spices and flavorgod habanero seasoning, served with steamed bak choy.

5. You can customize and choose what recipes work for your diet and taste. Most of the meal preppers challenges themselves by having weeks where they prep meals that are either meatless or sugar-less.

Morning: No breakfast, 1 cup of black coffee and lots of water.

12 pm meal:
White tuna salad with cauliflower fried rice. 1/2 of avocado (not in pic). A green apple.

4 pm meal:
Spicy cucumber dill salad with salmon salad.

During Workout: 1 scoop of BCAA mixed with 500 ml of water.

8 pm meal:
Chicken chunk salad, with kale and quinoa salad.

6. Regular exercise and a balanced diet work hand in hand. Like what they say, you get fit in the gym and lose weight in the kitchen. Make sure to follow-up your workouts with healthy meals.

Morning: No breakfast, 1 cup of black coffee and lots of water.

12 pm meal:
4-5oz satay chicken breast kebob with sautéed baby spinach and bak choy, 1/4 of an avocado.

2 pm snack:
1 green apple and celery sticks.

4 pm meal:
4-5oz herbes de Provence & lemon chicken kebob with spiralized raw zucchini.

During Workout:
1 scoop of BCAA mixed with 500 ml of water.

8 pm meal:
Oven baked salmon fillet with boiled Shanghai bak choy, side of purple cabbage, mint and cilantro slaw and some jalapeño rounds.

7. Meal prepping requires dedication and hard work. You just don’t cook, you actually have to research what are the best recipes that fit your diet and the healthier alternatives you can opt doing. Furthermore, this also highly involves grocery shopping the ingredients you come about from your researches.

12 pm meal: 4-5oz tilapia oven baked with sautéed broccoli, 1/4 of an avocado.

2 pm snack:
cucumber slices and 1/2 a green apple.

4 pm meal: 4-5oz (1/2 of a chicken breast) oven baked with sautéed zucchini.

8 pm meal: 4-5oz (1/2 of a chicken breast) oven baked with sautéed baby bak choy, sautéed watercress, 3-4 rounds of baked sweet potatoes.

8. Make healthy snacking a habit. Include them in your meal prep as this is as important. Having something healthy to grab whenever you are hungry can certainly save you from picking those junk food readily available everywhere!

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of almond milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of coconut PB and topped with chopped apples.

AM Snack:
 Apple

Lunch:
Lean ground turkey, boiled carrots and sweet potatoes, and mixed green mason jar salad.

PM Snack:
Raw cashews.

Dinner:
Two organic boiled eggs, boiled carrots and sweet potatoes and kale mason jar salad.

9. Two of the healthiest snack option you can have are fruits and nuts. With so many varieties to choose from, you can alternate them on a daily basis.

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of almond milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of coconut PB and topped with chopped apples.

AM Snack:
An apple

Lunch:
Lean ground turkey taco salad.

PM Snack:
Raw cashews.

Dinner:
Pan seared salmon, served with Israeli salad.

10. As they say, an apple a day, keeps the doctor away. Apple is a great snack you can have! They are extremely rich in important antioxidants, flavanoids, and dietary fiber.

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of almond milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of PB and topped with chopped apples and blueberries.

AM Snack: 1 apple

Lunch: 1/2 baked chicken breast baked, sweet potato rounds and sautéed cauliflower.

PM Snack: Raw cashews.

Dinner: Quinoa pasta with marinara sauce and oven baked chicken.

11. With hundreds and hundreds of recipes available, you certainly have those that you are comfortable doing which are easy, quick and convenient for you. One great recipe you may want to learn is overnight oatmeal. You just mix in the oats, fruits, nuts and liquid of your choice and leave it in the fridge overnight and viola, you have a pudding-like healthy and yummy breakfast!

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of almond milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of PB and topped with chopped apples and blueberries.

Lunch: Slow cooker chili with steamed brown rice.

PM Snack: Golden kiwi

Dinner: Quinoa, cucumber and tomatoes salad, served with two boiled eggs.

12. Almonds are very yummy and healthy! They contain lots of healthy fats, fiber, protein, magnesium and vitamin E. Certainly great snack option for you as well.

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of coconut milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of PB and topped with chopped apples.

AM Snack:
1 apple

Meal:
Ground chicken chili with chickpeas, butternut squash and kale.

PM Snack:
Almonds.

13. Beginners may find meal prepping time-consuming which is okay because you actually have to dedicate a certain amount of time to prepare healthy meals throughout the week. But eventually, with strategies that will help you get by, you will be able to cut down the number of hours for this.Tip: Identify those recipes you can put in the oven together so you can bake them at the same time.

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of almond milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of coconut PB and topped with chopped apples and blueberries

Lunch:
Roasted beets egg salad

PM Snack:
Raw cashews

Dinner:
Potatoes and butternut squash chicken stew

14. One of the most challenging times a meal prepper can face is perhaps during holidays and gatherings where a feast of food is readily available to be consumed! You may be temped to overeat or consume unhealthy food. But with control and discipline, these times can certainly be handled well.

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of almond milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of coconut PB and topped with chopped apples and frozen blueberries.

AM Snack:
 Apple.

Lunch:
Chicken and shrimp soba (buckwheat) noodle soup.

PM Snack: Raw cashews.

Dinner:
Moroccan beef stew with kale, sweet potatoes and chickpeas.

15. Having a healthier lifestyle doesn’t happen overnight. It requires consistent and daily decision of committing to the goal. Keep and help yourself stay on track by allowing meal prepping into your weekly habits. 

Breakfast: 1/2 cup of rolled oats soaked in 1/2 cup of almond milk, a tsp of chia seeds, dash of cinnamon, and a TBSP of coconut PB and topped with chopped apples.

AM Snack: Pineapple.

Lunch: Moroccan ground beef stew with sweet potatoes, kale, chickpeas and corn.

PM Snack: Raw cashews.

Dinner: Turkey burger patty, sautéed mushrooms and stir fry kale with minced garlic.