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Home / Fitness and Health / Meal Preparation – A complete beginner's guide and ideas for preparing meals

Meal Preparation – A complete beginner's guide and ideas for preparing meals



People, there is a secret to eating healthy, home-cooked meals that do not waste hours after work – and no, they do not invest in a personal chef. They prepare themselves for the preparation or prepare some meals or meals and give them in portions throughout the week. This can be as simple as adding cottage cheese for breakfast or as complicated as preparing a set of meals on Sundays and saving for the rest of the week. Either way, you'll save time and money – and make sure you stick to a healthy diet.

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"One of the biggest falls I see in clients regarding their compliance The nutritional program is making bad nutritional decisions right now," says Men's Health Nutritionist Mike Roussell, Ph.D. "When you prepare meals, you do not have to make any decisions during the meal. All the work has already been done. You just have to eat. "

Need help getting started? We've explained the basics and given a few tips to make it a little less overwhelming.

1) Calculate how many meals you need.

Think about how many breakfasts, lunches, snacks and dinners you'll need throughout the week. Technically, if you want enough breakfast, lunch, and dinner for the work week, you would need 15 meals, but you do not have to prepare 15 separate dishes. Instead, prepare a few large batches of meat and vegetables that can be used in different ways during the week.

Check out this downloadable template from The Kitchn to schedule the week. Or try one of our simple, high protein recipes. And another tip: do not forget to consider appointments and meals with customers. In this way, you can plan more efficiently and avoid wasting food.

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2) Keep it simple.

If you are new to cooking, StrongerU's registered dietitian and health trainer recommends Jessica Bachman, Instead of "thinking of a meal as a veggie, a protein, and a starch," MS-MPH wants to stay away from recipes that use too many ingredients. "For example, a quick dinner could be a roasted pork loin, broccoli, and sweet potato.

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3) Use leftovers. [19659006] Bachmann's customers often struggle to plan lunches and dinners. "Just pick a meal, add more to it," she says, "and you can make something extra for dinner and eat the leftovers for lunch." This is so much easier than having a different one each day

  Use leftovers to prepare meals

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4) Opt for simple cooking methods. [19659006] Of course, you like the barbecue stains on the chicken But cooking on the grill or stove requires more attention, and Bachman recommends using a stove or a slow cooker because you can throw in the food for a certain amount of time and easily monitor the progress, and it's easier to eat large quantities of food to prepare with these two methods.

5) Rely on frozen food.

You do not have to prepare every single item on your plate Instead of washing, cutting and steaming broccoli, buy frozen vegetables instead. In addition, many frozen fruits and vegetables, such as broccoli, contain as many vitamins and minerals as their fresh counterparts.

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6) Keep the breakfast simple. [19659006] The morning can be hectic, which is why Bachman recommends eating the same breakfast daily. Just chop some fruit so that it can be thrown into the blender for smoothies, or adjust it with Greek yogurt to change tempo.

  Yogurt is a simple breakfast for preparing meals.

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7) Have a snack.

Similarly, Bachman recommends choosing a snack, such as pre-portioned nuts or a batch of hard-boiled eggs that you can eat every day. That way, you do not have to hit the machine when hit by the munchies.

8) Be creative.

Eating chicken every night does not have to be boring. Bachman says she makes a large portion of minced chicken every week and uses it for a variety of dishes such as salads or fajitas. She recommends having a variety of sauces and spices, such as barbeque, buffalo, etc., to make each meal feel unique.

9) Buy reasonably priced staples.

If you can not afford it, you will not have to spend money on organic, grass-fed beef. There are many affordable, filling and nutritious foods such as eggs, quinoa and sweet potatoes, according to Bachman. For example, a large egg has 6.3 grams of protein, is loaded with vitamins A, D, E, and K, and will only reset you for a dozen $ 2 on average. Bachman recommends stirring a vegetable-loaded cauliflower rice with eggs for a cost-conscious and balanced meal.

Other frugal picks with lots of protein are canned tuna, beans and salmon. Keep them ready to mate with ready-made salads, vegetables or wholemeal pasta dishes.

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Bachman also recommends buying seasonally. Opt for Brussels sprouts and broccoli when they are in season during the fall, as prices will be lower. Swap in the winter for turnip and winter squash.

Check this list of seasonal products from the United States Department of Agriculture before opening the grocery store.

10) Write down your list and go shopping for a shopping list and to shop. Try to do your big weekly shopping on Saturday or early Sunday so you have time to prepare your ingredients before the work week starts. To get in and out as quickly as possible, organize your shopping list by sections (products, meat, dairy products, etc.).

  Good food preparation containers

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11) Keep track of how long your items are in the refrigerator.

Cooked meat can be kept in your fridge for three to four days. After that, it's time to freeze.

12) Choose the best products for the preparation and packaging of your food.

At the weekend, you should take the time to prepare your ingredients for preparing weekdays. "Once the week starts there is a greater chance that the preparation is not taking place right now," says Roussell. Invest in a good set of clear glass or plastic containers so you know exactly how much you have. Here are some of the products we love:


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