Meal "Preparation is Key"
As a busy college student you may often find yourself struggling to eat healthy while balancing a demanding course load, an active social life, a decent night’s sleep and often times a job. We are always moving from one thing to the next so quickly that when it comes to eating meals, we opt for the quick and easy choices, which are often the foods that are unhealthy. It’s so much easier to pop a frozen pizza in the oven than it is to grill or bake some chicken and veggies.
The secret to accomplishing your nutritional goals while living a hectic life is preparation. Meal preparation is a way of cooking food in bulk and storing it for later. With only an hour or two of meal prep at the beginning of the week, every couple days or each night, you can have healthy options at the end of your fork/spoon as soon as you’re ready to eat!
For first time meal-preppers I recommend starting small by only preparing meals for the next few days, then build up to preparing an entire weeks’ worth of meals. Additionally, when you try new recipes, freeze a few portions and whip one out when you’re in the mood for a change. This way you’ll avoid getting bored of eating the same kinds of food. When trying anything for the first time, it always helps to do it with a friend! The process will be fun to do together and you may even feel more adventurous when trying new foods and recipes.
By preparing meals in advance you're…
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Saving yourself the time by preparing multiple meals at once
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Saving yourself from temptations by bringing your own food wherever you go
For breakfast I like to keep it simple. I’ll make some instant oatmeal and add fresh fruit, yogurt and cinnamon or have some eggs on whole wheat toast. I tend to prepare my lunch and dinner in advance. The general guideline I stick to is 1 protein, 1 starch and 1 vegetable. Below is a list of healthy option but feel free to substitute for things not on this list!
Protein options
– Boneless/skinless chicken breasts
– Ground beef (85% lean or higher) or turkey (93% lean or higher)
– Fish (Salmon, Tilapia, Shrimp)
– Eggs (hard boil a bunch for the week)
Starch options (opt for whole grain and complex carbohydrates)
– Quinoa
– Potato/Sweet potato
– Brown rice
– Whole grain pasta
– Rice (Jasmine, Basmati , Wild Grain, Etc.)
Vegetable options (leafy greens are your best but it’s always good to mix it up)
– Spinach
– Green Beans
– Mushrooms
– Asparagus
– Broccoli
– Cucumber
– Red, Yellow, Orange Peppers
– Zucchini
– Kale
– Spaghetti Squash
– Carrots
– Tomatoes
– Snap Peas
Some helpful tips/food for thought
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Grocery shop for the entire upcoming week
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When cooking dinner at night, cook extra so you can eat leftovers for lunch the next day
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Use Tupperware and zip-lock bags to store prepared food and keep it tasting fresh
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Make an assembly line. Try to cook everything at once by using the stove top and the oven to make cooking easier and decrease prep time.
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Make foods that will keep. Chicken breast and turkey meat make good leftovers but if you cook seafood, make sure you eat it the first day or two or it will go bad.
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Wash, peel and chop fruits and veggies and store them in a Tupperware so that when you need a snack they are the easy choice.
