Ingredient prepping

What makes meal planning boring is having to eat the same food for 4 days in a row. This is why I prefer ingredient planning. In ingredient planning, rather than making the full meals in advance, you are able to create a buffet-style system where you can mix and match different components throughout the week. This method provides variety and flexibility while saving time, making meals more enjoyable without feeling repetitive. meals with minimal time and effort.

The key to ingredient prep is focusing on 4 main components of a dish: the base, veggies, protein source, and sauce. Once these are prepped, all that's left to do on the day is to assemble it in minutes. With this system, you can create a variety of dishes effortlessly, ensuring each meal feels fresh and exciting.

The building blocks of a balanced meal

To ensure a nutritious and satisfying meal, I always include a balance of carbohydrates, protein, fiber, and healthy fats. Each of these components plays a vital role in keeping you energized and satiated throughout the day.

1. the base: the foundation of every meal

   
   

   Your base is what you build the meal around. Common base options include rice, pasta, bread, tortillas and salads. While I typically use carbohydrate sources for my base, I make sure to add extra carbs when using a salad as my foundation, such as croutons or quinoa, to maintain energy levels. Prepping your base ahead of time can significantly cut down cooking time during the week. Cooking rice, pasta, or grains in bulk and storing them in the fridge ensures that assembling a meal takes just minutes.

   
   

   Before recovery, diet culture made me believe that carbs were the enemy. But that couldn’t be further from the truth! Carbohydrates are essential for energy production and proper brain function. The reality is that no single food group causes weight gain, being in a calorie surplus does. Learning to portion food according to my body’s needs instead of restricting certain nutrients has been a game-changer.

2. veggies:  The Powerhouse of Nutrients

   
   

   Vegetables are an essential source of vitamins, minerals, and fiber. They bulk up your meals, keeping you fuller for longer and ensures your meals feel satiating. I like to keep oven roast or stir fry my vegetables and keep them prepped to add onto whatever dish I assemble. Another hack i've been using for a while is to add cauliflower rice or spiralized zucchini noodles along with my carb sources like regular noodles and rice, to increase my veggie intake and add more volume to my meals.

   
   

3. Protein: The Satiating Macronutrient

   
   

   Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall bodily functions. It is also highly satiating, keeping you full for longer and helping to curb unnecessary snacking.

   Some of my go-to protein sources include chicken, eggs, tofu, cottage cheese, and soy granules.

   
   

   By prepping protein sources ahead of time, such as grilling chicken, boiling eggs, or marinating tofu, you can easily incorporate them into meals without extra effort. I share plenty of recipes featuring both vegetarian and non-vegetarian protein options to help you find what works best for you.

   
   

4. fats: The essential Nutrient I once feared

   
   

   For the longest time, I avoided fats, believing they would make me gain weight. But through recovery, I’ve learned how crucial healthy fats are, especially for women’s hormonal health. I personally struggled with amenorrhea (missing menstrual cycles) for years, and incorporating more healthy fats into my diet played a key role in restoring balance. Some great fat sources to include in your meals are avocados, olive oil, nuts and seeds, and whole eggs

   
   

   Adding these fats to my meals has not only improved my overall health but also enhanced the taste and satiety of my dishes. Fats are essential for absorbing fat-soluble vitamins (A, D, E, and K) and maintaining healthy skin, brain function, and hormone regulation.

   
   

   Final Thoughts

   
   

   Ingredient prepping is a game-changer for anyone who wants to save time without sacrificing variety and nutrition. By prepping a few key components in advance, you gain the flexibility to assemble fresh and exciting meals every day with minimal effort.

   
   

   No more boring meal plans, just delicious, well-balanced meals tailored to your cravings and schedule. If you’re looking for meal prep tips and easy, nutritious recipes, stay tuned for more on Prepped and Nourished! Happy prepping!