The document provides tips for meal prepping to make healthy eating easier during a busy week. Some suggestions include grilling chicken to use in meals later in the week, cooking grains like quinoa in bulk, pre-chopping fruits and vegetables, prepping ingredients for crockpot meals the night before, making soup, portioning smoothie ingredients, and making overnight oats or roasted vegetables in large batches. Meal prepping helps take the workload out of the kitchen during the week by having healthy, ready-to-eat or ready-to-combine items prepared in advance.

1. Reallivingnutrition.com
Weekly Meal Prep

2. Do you have difficulty getting
healthy meals on the table?

3. Weekly food prep can help ease
the workload in the kitchen

4. Some people prep everything by
chopping vegetables for recipes
later in the week or precooking
and freezing other food

5. There is no right or wrong way
to get prepared for the week

6. Doing some prep simply means
you'll have an easier time getting
healthy foods on the table. Here
are a few ideas

7. Grilled Chicken
You can make several meals
with grilled chicken. Grill some
chicken for the week and make
meals out of them like chicken
burritos or toss with pasta and
vegetables
By cooking the chicken a day
before, half of your cooking is
done and the rest is easy to pull
together

8. Cooked quinoa
Cook a pot of quinoa over the
weekend and have it ready for
lunches all week
Add some grilled chicken with
vegetables, just toss it together
with some salad greens and
fresh fruit
Precooking grains gives you a
simple and easy lunch or
dinner

9. Watermelon
triangles
Cut up a whole (small)
watermelon into triangles with
the rind still on and place them
in a container
Easy access for meals and
snacks throughout the day
Can be done with cantaloupe
and honeydew as well

10. Prep for your crockpot
recipe the night before
Crockpots are great for summer
time meals, but trying to get
everything in the pot in the morning
can be challenging
One easy step is to prep and get all
the ingredients out the night before.
Chop the vegetables, measure and
refrigerate. Dry ingredients are
measured and ready on the counter.
This simple step makes putting
together a crockpot meal during the
hectic morning a bit easier

11. Make some soup
A perfect side dish for
lunch or as a whole meal
during the week when
you do not have much
kitchen time

12. Fruit Tub
Make a fruit tub full of your
favorite fruits you like to snack
on such as:
Blueberries, cantaloupe,
pineapples, strawberries,
apples, kiwis, mangoes,
grapes, etc.
All the fruits you like to snack
on are already peeled and
sliced for the whole week

13. Hard Boiled Eggs
Make a batch of hard boiled
eggs to add to salads, other
dishes, or as a quick
breakfast for the week
Can last up to 1 week in the
fridge with shell still on

14. Smoothie in a bag
Portion all the smoothie
ingredients in individual
Ziploc bags and take one
out when ready to use.
This makes it easy to
make your smoothies in
the morning or after a
workout

15. Overnight Oats
Make a batch for the week for
easy breakfast options for the
week
Add rolled oats, milk, yogurt,
favorite sweetener, and other
ingredients such as chia seeds,
nuts, fruits, etc. in individual
mason jars with lids. Store in
refrigerator overnight
Browse the internet for different
recipe ideas

16. Roasted Vegetables
roast a variety of vegetables for
the week use as a side dish for
lunch or dinner
Preheat oven to 350F and spray
a baking sheet with cooking
spray and add a variety of
vegetables such as asparagus,
bell peppers, sweet potatoes,
Brussel sprouts, etc. Roast for
10-15 minutes

17. Prepping foods or meals in advance truly
makes it easier to get healthy meals on
the table during the busy days later in the
week
Find a good system that works for you
and your family

18. Do you prep for the week? We
would love to hear your tips.
Visit our Facebook or Twitter

19. Real Living
Nutrition
A balanced approach to healthy eating in the real world