MEAL PREPARATION
Maintaining a healthy diet can be challenging with busy schedules in full swing.
Meal preparation is one way to maintain control over your food intake for a stress-free, cost-effective approach to achieving a healthy diet goal and cutting down on cooking time.
Meal preparation can take many shapes and forms. Example of what meal preparation looks like:
Preparing meals for five days or just one.
Preparing a single meal in its entirety.
Preparing separate ingredients i.e. cutting vegetables and cooking meat to speed up the cooking process.
No matter how far you take it, meal preparation is recommended to ensure you have time to properly consider your food intake and create meals you will enjoy.
5 Tips for Meal Preparation
Plan ahead: Decide on the meals you want to prepare for the week, make a grocery list, and shop for all the ingredients you need before you start cooking.
Use quality containers: Invest in high-quality containers that are microwave and dishwasher-safe, stackable, and leak-proof. This will make it easier to store and transport your meals.
Batch cook: Cooking in large batches can save time and allow you to have meals ready for the entire week. Cook a big pot of soup or chili, roast a whole chicken, or bake a large lasagna, and portion out the leftovers into individual containers.
Prep ingredients in advance: Chop vegetables, marinate meat, and pre-cook grains and beans ahead of time, so that when it's time to cook, you can assemble the meals quickly and efficiently.
Mix it up: Meal prep can get boring if you eat the same thing every day. To avoid food fatigue, mix up your recipes and ingredients each week. Try new recipes, add different spices, and use different types of protein to keep things interesting.
What are the Benefits of Meal Preparation?
Meal preparation allows you to eat your favorite meals while predetermined portion sizes ensure you don't overindulge.
Saves time: Meal preparation can save time by allowing you to plan and cook meals in advance. By cooking meals ahead of time, you can avoid having to make multiple trips to the grocery store or spend time cooking every day.
Saves money: By meal prepping, you can save money by buying ingredients in bulk and using them for multiple meals. You can also avoid the temptation of eating out or ordering takeout, which can be expensive.
Helps with portion control: When you meal prep, you can control the portions of each meal, making it easier to maintain a healthy diet and avoid overeating.
Promotes healthy eating: Meal prepping allows you to plan and prepare healthy meals in advance, which can help you stick to a nutritious diet and avoid unhealthy food choices.
Reduces stress: By meal prepping, you can reduce the stress and anxiety that often come with trying to figure out what to eat every day. Having meals already prepared and ready to go can make mealtime much less stressful and more enjoyable.
Having a collection of well-balanced meals on ground will help you regulate what you eat, maintain or manage your weight and help you stay on track with your personal nutrition goals. The following are some of the benefits of meal preparation:
FoodClinic Philosophy: Healthy and Convenient Meals Made Easy
Our customers are at the heart of every decision we make, hence we take cognizance of their weight management goals.
In this busy, fast-paced culture, we focus on building long-term relationships by providing customers with educative content on how to prepare an array of well-balanced meals of high quality, at great value.
We also provide our target audience with recipes that include organic ingredients from each food group to ensure they prepare balanced meals that enhance continued weight management. Meals include an adequate proportion of whole grains, plant-sourced protein, and vegetables.
FoodClinic's Meal Plan for Fitness Enthusiasts:
1. VEGETABLE BEANS PORRIDGE
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| To learn more, click here |
Ingredients:
½ cup of beans
1 medium onion bulb
2 bonnet pepper
1tbsp crayfish
4 tbsp palm oil
Scent leaf.
Cooking Method:
Measure out your beans, wash, and put in a clean pot with water, being to boil.
Once it boils, sieve out the water, add more water, rinse, and put back on the heat until it starts to boil again.
Add chopped onions and salt to taste.
As the water dries keep adding water to the level just above the beans, and keep checking the beans till it is cooked to a soft consistency.
Allow the water to reduce but not dry out.
Add palm oil and pour in the remaining onions and chopped bonnet pepper.
Add sent leaves
Allow to simmer for about 5 minutes on low heat until porridge bubbles to the surface.
Serve and enjoy.
2. AVOCADO SALAD
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| more avocado recipes |
Ingredients:
1small avocado
1 handful of lettuce or garden egg leaves
1 small cucumber or ½ large a cucumber
1 boiled egg
1tbsp of mayonnaise
Cooking Method:
Dice, chop, slice all ingredients, and transfer into a serving bowl.
Add mayonnaise and mix together.
Serve and enjoy.
3. SAUTEED FISH AND CUCUMBER
Ingredients:
Fish of choice
Spices of choice
2 tbsp of coconut oil
1 tbsp water
Cooking Method:
Clean fish and season with spices of choice
Heat coconut oil.
Add fish along with 1 tbsp of water
Cook both sides of the fish till done
Serve with slices of cucumber.
4. EGG OMELETS
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Ingredients:
2 Eggs
1 tomato
½ Onion bulb
Fresh pepper
1 handful of any leafy Vegetable
⅛ Salt
Seasoning
1 tsp. Coconut oil
Cooking Method:
Wash and cut tomato, vegetables, onion, and fresh pepper then set aside.
Beat eggs add salt and blend.
Add the sliced tomato, vegetables onion, and fresh pepper then blend.
Pour oil over medium-high heat until hot.
Pour in egg mixture.
Flip into the other side when the surface of the egg is thickened.
Serve and enjoy.
5. VEGETABLE SOUP
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| learn more here |
Ingredients:
A bowl of non starchy vegetables(shook, tete, ugwu, water leaf)
3 tbsp coconut/olive oil/palm oil
Tomatoes, onion, fresh pepper
Ground crayfish 1tbsp
Fish
Ponmo.
Cooking Method:
Wash and slice the vegetables.
Blend the pepper, onions, and tomatoes and set them aside.
Parboil the fish with seasoning cubes, sliced onion, pepper, and salt, and allow it to simmer for 3 minutes.
Set your cooking pot on heat, add palm oil, and allow to heat before adding the blended pepper.
Allow to fry till dry, remember to stir occasionally to avoid burning.
Add the cooked fish and already washed ponmo(animal skin), seasoning cubes, salt, crayfish and stir.
Allow to simmer on low heat for 3 minutes.
Add the vegetables, stir properly, and taste for salt.
Allow to simmer on low heat for a few minutes.
Then serve and enjoy with any swallows of your choice.
Conclusion
Meal preparation is the process of planning, preparing, and packaging meals in advance to save time and ensure a healthy diet. It involves various steps: selecting recipes, shopping for ingredients, cooking, portioning, and storing. Meal preparation can help people achieve their dietary goals, such as weight loss or muscle gain, and also reduce food waste and save money. Ultimately, meal preparation is a practical and effective way to promote healthy eating habits and simplify busy lifestyles.
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