For most of us, meal prepping can get very monotonous and more than often, it turns into a hodgepodge of pantry items thrown together last minute to get some sustenance in. In this new year, I challenge you to start a new trend of meal prepping with some enjoyment! It can take some time to get into a new routine especially with busy schedules however, the new year is a great time to start on the right foot. Let me help you out with some strategies!
Step 1- Think about your favorite or most convenient cooking method. My favorites for meal prep are:
- Instant Pot or Pressure Cooker
- Air Fryer
- Sheet Pans or Casserole Dishes
- Skillet or Saute Pan
- Crockpot or Slow Cooker
Step 2- Think about what macronutrient components you have on hand or are in the mood for to buy at the store. Ideally, you would have a good source of protein, carbs, veggies and healthy fat at your meals. Here are some of the examples I rotate between:
- Protein- Meat, Poultry, Fish, Shellfish, Legumes (beans, lentils, chickpeas)
- Fiber- rich Carbohydrate– Grains or products made with them like pasta (rice, oats, quinoa, millet, etc.), Legumes, Starchy vegetables (potato, sweet potato, winter squash, organic corn, peas, cassava, plantains)
- Non-starchy Vegetable- lettuces/salad mixes, leafy greens, tomatoes, cucumbers, carrots, green beans, asparagus, peppers, brussels sprouts, eggplant, broccoli, cabbage, etc.
- Healthy Fat- coconut, olive or avocado and/or their oil, ghee or grass-fed butter, cheese, nuts, seeds, mayo, tahini, hummus, fatty meat or fish, eggs, salad dressing, pesto, yogurt, cream, etc.
Step 3- Brainstorm! – I usually base my meals around the type of protein I am in the mood for, but it is also helpful to think about what type of cuisine you like. Here are some examples:
- Mexican/Latin American- Taco night, Fajitas, Chili
- Italian- Meatballs, Pasta, Homemade Pizza, Salad, Minestrone Soup
- Mediterranean- Grain bowl, Salmon + Rice Pilaf, Greek chicken + potatoes
- Asian- Stir Fry, Fried Rice, Coconut Curry, Noodle Soup
- American Comfort- Grill or Cookout Night, Casseroles, Stews
Here are just a few of my favorite go-to meal prep recipes!
- Greek Sheet Pan Chicken- https://downshiftology.com/recipes/greek-sheet-pan-chicken/
- Crockpot Chicken Fajitas- https://www.cookingclassy.com/slow-cooker-chicken-fajitas/
- Sheet Pan Salmon- https://feelgoodfoodie.net/recipe/sheet-pan-lemon-garlic-parmesan-salmon/
- Instant Pot Beef Stew- https://www.wellplated.com/instant-pot-beef-stew/
Using these 3 simple steps should help get the creative juices flowing to start the new year with some fun new meal ideas. I also recommend doing your best to start retraining your brain to see prepping ahead as a rewarding way to nourish your body and mind by making it easier throughout the week. It is truly a form of self-care! This year let’s redefine what meal prep means—one delicious bite at a time! Reach out to our staff to learn more about nutrition services and let us help you restore joy through nutrition!
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
