modern-day life can be hectic. between shopping and family 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.
3 [prep salads] go ahead + assemble a few salads (using our multi-talented protein shakers) for effortless weekday lunches. just make sure you put the dressing at the bottom + the greens on the tippy top to avoid sogginess.
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!
4 [prep overnight oats] use your handy-dandy protein shaker to prep overnight oats in no time flat for grab + go breakfast. tip: remember to grab your spoon before you scurry out the door!
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 in our fitportions meal prep set at eye-level in the fridge, making it more likely you'll reach for it 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.
10 [bake protein muffins]
bake up a batch of these delicious little protein-packed muffins for pre- + post-workout snacking. store in the freezer + then zap in the microwave for 1 minute to enjoy warm before you hit the gym!
11 [bag + freeze smoothie packs] having little baggies of pre-portioned smoothie ingredients at the ready in the freezer gives you zero excuses to skip a meal. toss some pre-portioned berries, sliced bananas + spinach into a few plastic bags + freeze. then when it’s smoothie-time, all you have to do is throw a packet in the blender with some liquid (almond or cashew milk is our go-to) + protein powder, and you’ve got yourself a healthy little post-workout snack.
12 [sauté ground turkey] cook up a batch of ground turkey with a drizzle of olive oil, then season with salt + pepper. this is a perfect protein to keep on-hand for the week - just add to omelettes, brown rice bowls, wraps + salads!