Food Prepping

I don't pre-cut fruit but I do cut up and wash my veggies and place in a large covered glass bowl. I steam in microwave for 3 minutes, drain the excess water, add a tablespoon or 2 of olive oil (depending on amount of veggies) and my favorite spices.
I then mix everything, cover and place in fridge.
I eat a lot of veggies so with this method I only get 2-3 days out of it, but that's fine for me. I love fresh veggies!

I forgot to add, some veggies I prefer to roast, such as eggplant and some root veggies.
If I can't find good fresh veggies, I rarely use frozen cause I just buy whatever's in season.

I do this every Sunday for my lunches. I have one container that has my protein, a complex carb, and a veggie. This week I have two options: 1 is 4 oz of lean hamburger, 1 cup of green beans, and 125 grams of sweet potato or the second is 5 oz of grilled chicken, 1/2 cup black beans, and 1 cup frozen carrots. I've noticed that after I get that portioned out, I can freeze them in their containers and they stay good for up to several weeks before freezer burn sets in. That way I can make several different things and use them over the course of several weeks to keep my lunches from getting boring. Then I add in 100-150 grams of strawberries or blueberries in another container. I've noticed that I can cut (not wash) my berries on Sunday and put them in their containers and they stay perfectly fine in the fridge for up to a week with no browning/etc.

For veggies, I suggest using frozen since they are closest to fresh and offer some flexibility. I will substitute things like zucchini, squash, etc. when the seasons are right. I usually cook them prior to portioning out for the week.

I don't prep the fruits and veggies, just the proteins and carbs.

I prep my breakfasts and lunches for the week every Sunday. I only do it for me, since my hubbie-to-be likes to use his lunch hour as time away from the office. I also plan all of our dinners out the weekend before, so I don't fall into just ordering a pizza.

Breakfast is usually a banana first thing (I hit the gym in the morning), then something more complex after. This week I've been doing a hard boiled egg and oatmeal with a drizzle of real maple syrup. Sometimes it's greek yogurt and fresh berries, or a quick veggie scramble. All I have to do is actually cook the oatmeal/eggs other than boiled and it's a nice hot breakfast.

I normally bring two hard boiled eggs with me and eat the whites as a mid-morning snack. Sometimes one of the yolks if I feel like I need it, but it's more than I don't really like them than trying to save the calories. Ha.

Lunches I plan the same thing every day because then I can cook a single big recipe. I end up eating at my desk, so it's kind of mindless and I don't really miss the variety. I always do a lean protein (chicken, tuna, shrimp, etc) and some kind of veggie. This week I cooked an entire pork tenderloin and roasted brussel sprouts. In the summer I'll prep a salad base (lettuce and other veggies), protein, and a homemade dressing so I just have to mix them together at lunch time.

I keep a small supply of healthy snacks in my office in case I'm stuck late, or just extra hungry. Currently I have Larabars, mini boxes of raisins, and freeze dried fruit crisps. I also keep a reusable cup filled at all times to remind me to keep drinking water!

I don't prep for the week- I prep nightly. I make my breakfast and lunch for the next day and my lunch usually consists of leftover dinner. If I am not taking leftovers for lunch, I do my veggie washing and cutting the night before.

I prep whenever I can whether it's a weeknight or weekend.....I will roast chicken thighs and sweet potatoes, then keep them in large containers in the fridge for everyone to grab from. I'll do a large-ish batch of steamed broccoli that lasts a few days. Will cut up canteloupe and watermelon and leave in big containers as well. They last about 4 days.

I also prep a cucumber/cherry tomato/red onion salad mix that keeps for a while.

I always have several days worth of a Quinoa/Steelcut Oats breakfast thing I eat regularily in the fridge.

Whatever I make I try to do enough for several meals. Pulled pork, chicken/pork taco meat, chicken breast or thigh, etc. Will leave it in large containers and then add to rice, or scrambled eggs, or whatever.

You kind of get into a routine when you figure out what you like and end up eating more of in general.

how long does Quinoa last in the fridge cooked please?

I have a couple of prep "rounds" a month.

The big ones are when we go shopping
When i come home i cut all my meat and fish into portions ( every piece get weighed) and frozen.
The chicken breast i cut of the fat parts ( i by with rib meat) and that goes into a soup what is boiling while i am doing all of this cutting and portion making.

I leave some chicken out for dry roasting ( nice over salads) and so cut them into half inches and put them on a baking sheet, some spices over them and than in the oven Let them slowly dry out about 350F( some hours depends on the size) Those stay good for some days.

Than the veggies and herbs get weighed, cut up Some get frozen. All the cut offs, like the top of celery, and the ends of parsley etc i do straight away in the soup that is still boiling


Fruit i dont pre cut.

When i am done all my meat/fish veggies and herbs are in portions in the fridge/freezer.
And i have about 6 portions of nice soup. After cooling down i freeze 3 and keep 3 out.

Than through the week i cook indeed my rice/Quinoa for 2 to 3 days.

All this portion making and pre weighing saves me time when i cook in the evenings.
I just grab the bags,box look how much it is and cook.

For some meals ( we like stir fry meals a lot too). i make a double and or eat it the next day or freeze it.
Also crockpot meals like chilli and chicken curry. Most of the time i make about 6 portions. And freeze those.