Save Time with These 8 Make-Ahead Meal Ideas

by Susan Bowerman
hera ’ s how an hour or two of food homework on the weekend can help you put together healthier meals for the stallion week .
Make-ahead food ideas help me stay organized, save time and always provide something healthy and delicious for when I ’ megabyte hungry. I like to spend an hour or two on the weekend preparing some basic foods that I can use all week. Take a search at my top eight make-ahead food ideas .
Salad Greens
Pre-washed salad greens are convenient, but they can be pricey. rather, I buy a variety of lettuces and greens, break them into bite-sized pieces for salads, then wash and spin them in my salad spinner. then ( don ’ t laugh ) I put them in a case and store them in the crisp draftsman of the refrigerator. The salad spinner gets the greens very dry, and the case works better than fictile bags to keep them fresh and crisp. The greens don ’ metric ton get inert this manner, and they stay fresh for a full workweek.

Pre-cut Vegetables
I pack a salad about every day for lunch, and I make a salad about every night for dinner, excessively. To make it easy, I prepare a set of different veggies and store them in individual containers in the refrigerator. My standby are thinly slice cucumbers, crimson onion and doorbell pepper, grated carrots and chopped parsley. To prep my food ahead of fourth dimension, I much blanch some broccoli or cauliflower florets or roast some zucchini slices or asparagus spears in a hot oven and chill those. These veggies cursorily and well get worked into my lunch salad and dinners throughout the week .
Pan-Seared Chicken Pieces
Cooking some wimp in promote is a real number life buoy for me. Starting with about two pounds ( 1kg ) of chicken tenders ( goujons ), I sprinkle them with a little salt, pepper and paprika. then I brown them on one side in a small act of olive oil in a large frying pan over medium-high hotness. I flip them over, add a few tablespoons of liquid to the frying pan ( white wine, broth, water system, or lemon juice ), cover the frying pan and let them cook for 5-6 minutes until they ’ ra done. I much add these to lunch salads, stuff some into whole grain pita pockets with veggies and hummus, or use them to make a promptly soup or pasta for dinner .
Beans or Lentils
Slow cookers are capital for making homemade beans or lentils. I like to slow cook blacken beans with onions, garlic and spices. Once they ’ rhenium cooked, I keep them in the refrigerator to mix into my salad for lunch or use them as a basal for a soup or chili.

Hard-Boiled Eggs
Eggs are one of the best protein sources around, and it only takes a few minutes to hard churn them. I use case-hardened eggs as a protein source in my salads, and I much grab one for a quick bite. I like to spread a rice coat with some farinaceous mustard then top it with a slice egg and some of my slice vegetables .
Tuna Salad
When I have tuna salad in the refrigerator, it ’ s a lot easier for me to work more fish into my diet. I mix peel off tuna with either mashed avocado or hummus, a little mustard and a set of chop vegetables ( again, those pre-cut vegetables ). It serves as a protein beginning for my salad at lunch, or I ’ ll consumption a little scoop for a high-protein nosh on some whole grain crackers.

Hummus takes merely a few minutes to make and will stay fresh in the refrigerator for a week. It ’ sulfur besides very cheap to make, compared with the price of boughten versions. Start with a can of beans ( garbanzos/chickpeas are traditional, but other beans work just equally well ). Drain the beans, wash and drain again, then spin in the blender with a small olive oil, lemon juice, salt and pepper until smooth. Hummus with raw veggies makes a great bite, but I besides use it in target of mayonnaise in tuna or egg salad, or I ’ ll thin it down with a little vinegar and urine for a delicious salad dressing or sauce on steam vegetables .
Salad Dressing
Bottled dressings are expensive and frequently high in strategic arms limitation talks, boodle and preservatives. Making your own snip is childlike and allows you to control the ingredients. I mix two parts olive oil to one part acid ( citrus juice, vinegar ), then add strategic arms limitation talks and pepper to taste. I vary the acid and often use a blend, like birdlime juice and rice vinegar. You can experiment with adding dried herb, mustard, garlic powder or onion gunpowder .
For more tips on goodly eating and nutrition, chew the fat I Am Herbalife Nutrition .

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Category : Healthy