Mastering Meal Prep and My Favorite Recipes
In this fast-paced world where majority of individuals work 9-5 or being a full-time student, we often forget the importance of taking care of your body. Proper nutrition often takes a backseat as we look for something quick to eat so we can relax. By this time, the gym is out of the picture. Some people don’t have the energy to go or the motivation. This should not be an everyday thing. I think it is necessary for everyone to achieve at least 10,000 steps a day and to remain active. But on those days where we feel like being lazy, what if I told you that by meal prepping, you could elevate your life to new heights? In this guide, we'll explore how meal prep can be the secret weapon in your everyday life, helping you stay energized and focused. I will attach some of my favorite recipes at the end of this post.
The Basics of Meal Prep:
Meal prep isn't just for fitness fanatics or busy professionals—it's for anyone looking to optimize their time and nutrition. At its core, meal prep is simply the practice of preparing meals ahead of time. By dedicating a few hours each week to planning, shopping, and cooking, you can save precious time and ensure that you always have healthy, delicious meals at your fingertips. This allows you to plan out your days better and for me, I found that it has saved me so much time and money.
Planning Your Meals:
When it comes to meal prep for everyone, strategic planning is key. For example if you are a gamer, consider your gaming schedule and plan your meals, accordingly, making sure to include a balance of carbohydrates, protein, and healthy fats to fuel both your body and your mind. Aim for simple, nutrient-dense recipes that are easy to prepare in bulk and can be enjoyed throughout the week.
Quick and Easy Meal Prep Recipes:
Need some inspiration to get started? Try whipping up a batch of overnight oats for quick and fuss-free breakfasts, or prepare a big pot of chili or soup that can be portioned out and frozen for future meals. For snacks, consider prepping veggie sticks with hummus or homemade protein bars to keep you fueled during small break sessions.
Batch Cooking and Freezing:
One of the biggest advantages of meal prep is the ability to cook in bulk and freeze individual portions for later (I only recommend this if you have the space). I do not have the space so I meal prep for myself and my boyfriend for 2-3 days and leave it in the fridge. If this is an option you are interested in then Invest in some high-quality containers and get into the habit of labeling and dating your meals for easy organization. Whether you're reheating leftovers or grabbing a pre-made meal from the freezer, you'll appreciate the convenience and time-saving benefits of batch cooking.
Incorporating Variety and Flavor:
To prevent mealtime monotony, don't be afraid to get creative with your meal prep. Experiment with different spices, sauces, and marinades to keep your taste buds excited and engaged. And don't forget to mix things up with a variety of proteins, grains, and vegetables to ensure a well-rounded diet. One of my favorite flavors I love to incorporate is hot sauce on my chicken and sesame seed oil on my vegetables. These are good low-calorie options that will help elevate your meal.
Staying Hydrated:
Last but certainly not least, I CANNOT stress this enough, but hydration is KEY to maintaining peak performance during your day. Keep a water bottle handy and sip regularly throughout your day to stay hydrated and focused. And consider incorporating hydrating beverages like herbal teas or infused water into your meal prep routine to keep things interesting. I drink green tea or my detox tea (spice shop in Soulard) every morning to keep my energy up throughout my day and I drink at least 72oz of water. I carry a 36oz bottle with me everywhere which is very helpful to staying hydrated.
Recipes:
Artichokes:
Inspired by my best friend Aj, artichokes add many health benefits to them. Steaming artichokes typically takes about 25 to 45 minutes, depending on the size of the artichokes and the method you use. Here's a general guideline for steaming artichokes:
Prepare the artichokes by trimming off the top third of the artichoke and cutting off the stem flush with the base.
If desired, trim the sharp tips of the outer leaves.
Rinse the artichokes under cold water to remove any dirt or debris.
Fill a large pot with a few inches of water and bring it to a boil.
Place a steaming basket or rack in the pot.
Place the prepared artichokes stem-side down in the steaming basket.
Cover the pot with a lid and reduce the heat to medium-low to maintain a steady simmer.
Steam the artichokes until they are tender when pierced with a fork. This typically takes about 25 to 45 minutes, depending on the size of the artichokes.
Once cooked, remove the artichokes from the steamer and remove the little hairs in the middle (the choke) then let them cool slightly before serving.
You can test for doneness by inserting a fork into the base of the artichoke. If it goes in easily, the artichoke is ready. Enjoy your steamed artichokes with your favorite dipping sauce! My favorite is garlic butter!
Garlic shrimp
Prep the Shrimp:
Peel and devein the shrimp, leaving the tails intact if desired.
Pat the shrimp dry with paper towels to remove excess moisture.
Season the Shrimp:
In a bowl, season the shrimp with corn starch and your preferred seasoning blend. You can use a combination of salt, pepper, garlic powder, paprika, or any other seasonings you like. Toss the shrimp to coat evenly.
Preheat the Air Fryer:
Preheat your air fryer to the recommended temperature for cooking shrimp. This is typically around 375°F (190°C).
Arrange the Shrimp in the Air Fryer Basket:
Place the coated shrimp in a single layer in the air fryer basket, making sure they're not overcrowded. You may need to cook them in batches depending on the size of your air fryer.
Air Fry the Shrimp:
Cook the shrimp in the preheated air fryer for about 8 to 10 minutes, flipping them halfway through the cooking time. Cooking times may vary depending on the size of the shrimp and the model of your air fryer.
Keep an eye on the shrimp towards the end of the cooking time to prevent them from overcooking and becoming too dry.
Make the garlic butter sauce:
In a nonstick saucepan bring some chicken stock and 2-4 tablespoons of butter to a simmer. Add about 4-6 diced garlic knobs and cajun seasoning of your choice I use old bay or tonys.
Serve your shrimp:
Toss your shrimp in the garlic butter sauce and enjoy or a hot bed of rice and a tossed salad on the side!
DISCLAIMER: I am in no way a Nutritionist, I am only giving insight on what works for me and what I enjoy. This is not for everyone and do what works for YOU.
