THIS POST IS SPONSORED BY LUNDBERG FAMILY FARMS
Meal prepping is the secret to a healthy lifestyle. There is only one problem, you got to eat the same dish 4-5 days in a row. Here is a meal prep idea for 4 different meals all made in one go. How to Meal Prep 2.0 so to speak.
I’ve worked on many different meal prep ideas, such as these healthy meal prep bowls or these Vietnamese Chicken Meal Prep Bowls. This time however, I wanted to challenge myself to create something even better. Another level of meal prepping so to speak. The 2.0 of meal prepping. 4 different meals all made in one go.
When Lundberg reached out to me asking if I could create a meal prep recipe idea for them I was pumped! They make my favorite rice blends and those couldn’t fit any better into meal prep bowls!! So, guys, you wann know how to meal prep? Here you go:
How to Meal Prep 2.0
How does one go about planning 4 meals for the week ahead that are not all the same?
Start by choosing your whole grain. The whole grain will be the same in all 4 dishes. I love Lundberg’s Organic Wild Blend Rice because I get 5 types of rice in one pack or Lundberg’s Organic Tricolor Blend Quinoa because I can’t decide which color I like best anyways so I love having all three in my bowl. Whole grains keep you fuller longer and are a necessity for take-to-work lunch bowls if your have long days at the office.
Then choose 2-3 types of protein to switch it up. This time I chose egg, chicken and shrimps. They all cook super fast and easy and keep meal prep time down. I’ve also made bowls with 8-hour slow-cooked pulled beef though or home cooked pinto beans that need to soak 12 hours and then be cooked several hours. It’s all about personal preference and a matter of organization. If you need to be quick choose eggs, fish, seafood, chicken breast, turkey breast. If you have more time on hand cook beef, chickpeas, beans, lentils, pork etc.
Choose as maaany vegetables as you can. The more the better. All the colors of the rainbow and especially many green ones. For this example I chose 7 vegetables: onion, zucchini, bell pepper, asparagus, cherry tomatoes, peas, carrots and broccoli.
THIS is how to meal prep two point o.
How long does xyz last
You might have noticed that most meal prep recipes are only for 4 days only. There is an important reason behind this. It’s not like Friday is cheat day, haha. You wish! It’s because most ingredients last only 3-4 days in the refrigerator. Especially all the proteins, be it animal protein or plant protein. I’ve eaten both on the 5th day without a problem but it simply becomes risky.
So when you ask yourself:
Can I meal prep eggs? Yes, for up to 4 days.
Can I meal prep chicken? Yes, for up to 4 days.
Can I meal prep shrimps? Yes, for up to 4 days, better 3.
Veggies are a little easier once they’ve been cooked. Some raw veggies have a harder time keeping fresh, raw greens such as baby spinach or lettuce for example. It all depends how fresh they were when you bought them though. I’ve head heads of lettuce in the fridge for over a week in perfect conditions. Others however started being sad after only 2 days. Find out when your supermarket gets their produce and go buy that day to ensure you have the freshest stuff. Or go to the market and small butcher in the first place to get the freshest ingredients. So basically the how to meal prep 101 is >> buy FRESH ingredients.
Best meal prep bowls containers
This depends hugely on where you are eating your lunch and how you commute (if at all) to the place you’ll have your meal.
I work from home and eat at home so for me I like to use exclusively glass containers * with airtight snap locking lids. They are a very very safe material, great for reheating and last foreeeever.
My husband commutes by bike to work so I prefer not to send glass in his backpack and he packs his lunch into these stainless steel containers * that are totally leek proof, an ultra safe material and pretty much unbreakable and less heavy than glass.
When we have to freeze meals or we have to take larger quantities with us someplace and space and weight are an issue, I simply use freezer bags to store the individual parts of my meals separately. They are great for taking your meal prep bowls to your camping trip for the whole family.
* the links above are affiliate links and I earn a couple cents commission if you buy the product through the link. All earnings go towards buying coffee and keep my brain running to create more blog posts for you :P
Big big shout out to this amazing company for sponsoring this post. You are amazing! I am so happy I was given the opportunity to create these meal prep recipes for you!
There are two things I want to point out about this one of a kind company today:
#1 it is a family-owned business and I’m proud to be working with them for exactly that reason!
#2 Lundberg family has been growing healthy, great tasting rice while respecting and sustaining the earth. Thank you for caring about our planet!
And now, thank YOU, my lovely readers, for supporting the brands that support Green Healthy Cooking! I hope you love this mel prep idea as much as I did! Make sure to tag @greenhealthycooking when you post a photo of your finished dish. I’d love to see!