Prep These Ingredients at the Beginning of the Week for Healthy Eating

Photo by Toa Heftiba on Unsplash

Meal prep is one of the healthier ways to live, which will also save you money. But in reality, it’s not always possible to know what you’ll want to eat all week long. Instead, just prep a few items that you know will be useful to have around during the week and you’ll still save yourself time.

View this post on Instagram

Let’s talk about yogurt- ••• Recently this has been my “go to” in the morning for multiple reasons but convenience and taste have been the primary. It’s quick to make and delicious – BUT YOGURT CAN BE LOADED WITH SUGAR RIGHT? 🤷🏼‍♀️ ••• Absolutely which is why I thought it was important to discuss this if you are on a fitness journey. First and foremost chose the right yogurt for your goals. For myself I choose FAGE which is loaded in protein but not loaded in sugar. It has 2 grams total which means it also has very little taste but no worries, add a little local honey. ••• Perks of local honey- helps with seasoning allergies and is a natural sugar. I use one tablespoon. Another good substitute is stevia which is easier on the digestion tract over Splenda or equal. ••• Now let’s chat about fruit? All fruit is good for you right? RIGHT- but – some of much higher in sugar which is good for someone trying to reach fitness goals. SO the lowest sugar fruits I tend to stick to in yogurt are berries. Strawberries or blueberries are my “go to” (plus they don’t get soggy in yogurt). ••• Last but not least the granola. Just like the yogurt and fruit, you can get lots of sugar from the granola and they would defeat the point of a healthy breakfast right? RIGHT! I use Black-hills sugar-free granola. It will have some sugar since it is a carb but there is no additional sugar added except from natural sources such as honey. ••• This is a great easy make that can be done before bed and grabbed easily in the am just make sure you make it according to your personal health goals. ••• What’s your favorite morning go to?

A post shared by Lisa Salas (@fitness_and_bees) on

Grains

View this post on Instagram

New✨ Instant Pot Cilantro Lime Brown Rice ✨ Happy Monday from sunny Jamaica!! I just got through with my work for the day and now I’m headed to the beach. To be honest I didn’t even mind working with this gorgeous view outside of my room. Sending warm hugs to all of you back home, I know at least my kids are happy there is no school today, just another #snowdayinnewengland . . For the brown rice cooking times I followed my friend Lorena’s guide @greenhealthycooking she has an amazing Instant Pot Rice Guide on her blog that I think you should check it out. This recipe is easy to make , has great flavor and is a healthier alternative to white rice . . RECIPE LINKED IN PROFILE: https://gardeninthekitchen.com/instant-pot-cilantro-lime-brown-rice/ . . Ingredients 1 1/2 cups basmati brown rice 1 1/2 cups filtered water 1 tbsp olive oil 1 pinch sea salt 3/4 cup fresh cilantro minced 1 whole fresh lime, juice . . Instructions Add brown rice, water and oil to the instant pot and season with sea salt. Cover and turn venting knob to lock position. Cook on high pressure for 22 minutes and allow all pressure to release naturally Open the pot and add in fresh cilantro and juice from one lime. Stir to combine. Serve . . . . #instantpotbrownrice #brownrice #cilantrolimerice #rice #ricerecipes #brownricebowl #ricebowl #instantpotrecipes #instantpoteats #instantpotlove #gitkfood #feedfeed @thefeedfeed #thenewhealthy #Foods4Thought #WholeFoodsFaves #Eater #kitchenbowl #kitchn #iamwellandgood #eattheworld #bostonfoodies #poweredbyplants #shareyourtable #KaleNit #bosfeed #bostonfoodie #eatclean #eatrealfood

A post shared by Silvia | Wholesome Recipes (@gardeninthekitchen) on

Preparing grains at the beginning of the week makes for an easy base to any meal. Whether you just want it on the side, part of a salad, or used in another recipe as a thickener, having already cooked grains like quinoa, rice, barley, and more is a great option.

Onions and Garlic

Onions and garlic are basically the base to any vegetable saute. Instead of wasting time crying over onions, chop up a few and store them in a container in the fridge so you can just throw them into a pan when needed. Do the same for pesky garlic.

Spreads

A great idea to make at the beginning of the week is a spread like hummus, pesto, or something of the like. This can be used in meals, on sandwiches, or as a dip with veggies, so it’s very versatile.