Sunday Meal Prep-Stonehenge Style
August 8th, 2018
If you’re a busy New Yorker, there’s a good chance that you go out to lunch a lot. It’s just easier to swing by Pret a Manger or Chipotle than it is to make your own lunch. All this eating out can really add up, and if you did the math you’d probably be shocked at how much you spend on lunch alone. It doesn’t have to be that way! Preparing your meals ahead of time is healthier and more affordable than you can imagine. That’s where meal prep Sunday come into play. You don’t have time to do a bunch of food prep every morning. It’s better to create simple, easy meals on Sunday and refrigerate them so that you have them for the week. Sounds easy right? Let’s begin. Prep: It may sound obvious, but the key to Meal Prep Sunday is good preparation. Your ability to plan and organize your meals will make all the difference. It’s key to keep your nutritional goals in mind. If you’re hoping to stay slim, lose weight, or even gain muscle you’ll need a different plan. Figure out your diet first, and then you’ll be ready to cook. The Gear: This part is simple. Buy quality tupperware that’s big enough to hold the meals you want to eat. Make sure you have enough to last the week, and keep them organized. You don’t want your lids and bottoms spreading to the four winds. They should be reusable, dishwasher safe and BPA free. The Food: Meat: Meat is an amazing source of protein and it’s totally delicious. We recommend you cook your meats in the oven. Stovetop prep is just way too messy and involves a lot of cleanup. While the meat is cooking you can prep the rest of your ingredients. When you go to the store stock up on options like chicken, turkey, lean beef, salmon, and tuna. If you’re a vegetarian or a vegan, be sure to nab some eggs or beans to get your protein fill. Carbs: Carbs are a quick and easy source of energy for your body. Just don’t overdo it with them. If you’re making rice, quinoa, pasta or anything that requires boiling we recommend you invest in a rice cooker. The key is to make this as easy as possible. It’s simple to switch up meals by pairing your meats with different carbs on different days. Vegetables: There is no healthy eating without vegetables. Be sure to clean your veggies before you cut and season them. You can grill up your veggies on your stovetop while you wait for your meats and carbs to get done cooking. You can also bake them in the oven if you’ve got the space. Storing: There are a lot of different philosophies to storing your food. You can store your protein, carbs and veggies separately and then throw them together before you leave for work. Even better, just throw the meals together on Sunday and stack them up in your fridge. We recommend against freezing in most cases. Just be sure to eat everything by Friday. These meals will get icky if left longer than that. Recipes: We strongly encourage you to mix and match your ingredients to create recipes of your own. That said, here are a few super simple recipes to get you started. Garlic Green Beans: -Green beans -Chopped Garlic -Olive Oil -Salt Simply fry your green beans with finely chopped garlic for 3-4 minutes in a skillet. Add salt to taste. You can make as many or as few as you want but we suggest starting with 1lb of beans and 3 cloves of finely chopped garlic. Honey Chipotle Chicken: -Boneless Chicken Breast -Salt (1 teaspoon) -Garlic Powder (1 teaspoon) -Adobo sauce (3 tablespoons) -Honey (4 tablesppons) -dried, minced onions (1 teaspoon) -brown sugar (1 teaspoon) Season your chicken breast with salt and garlic powder before mixing your honey, onions, and brown sugar together in a mixing bowl. Move your chicken to a baking sheet (use aluminum foil for quick clean-up). Brush your sauce over your meat and bake at 425 degrees for ten minutes. Flip it over and add the remaining sauce to the other side before cooking for another 10 minutes. Use a thermometer to make sure the internal temperature has reached at least 165 degrees. Simply slice up your chicken breast and add it to the meals of your choice. This is perfect served with a bed of quinoa. Keep Experimenting: Meal Prep Sunday works best if you keep experimenting. There are tons of great recipes online, so keep on Googling. Keep mixing and matching your protein, carbs and veggies. Find the recipes that you love and share them with your friends. Keep track of how much you spend and how much you’ve saved. Sunday Meal Prep is more fun than you can imagine!