Meal prepping with fruits and vegetables can make healthy eating more convenient by ensuring that nutritious options are readily available throughout the week. Here are some tips to help you incorporate more fruits and vegetables into your meal prep routine:
Plan Ahead
Before you start meal prepping, take some time to plan out your meals for the week. Choose recipes that incorporate a variety of fruits and vegetables to ensure you are getting a range of nutrients. Make a shopping list based on your meal plan to ensure you have all the ingredients you need on hand.
Choose a Variety of Fruits and Vegetables
When selecting fruits and vegetables for meal prep, aim to include a variety of colors and types. Different colored fruits and vegetables contain different nutrients, so by incorporating a rainbow of produce into your meals, you can ensure you are getting a wide range of vitamins, minerals, and antioxidants.
Prep in Advance
Take some time to wash, chop, and prepare your fruits and vegetables in advance. This can help save time during the week and make it easier to throw together a healthy meal or snack. Consider roasting a batch of vegetables, prepping fruit salad, or chopping up veggies for easy snacking.
Use Frozen and Canned Options
If fresh produce isn’t always an option, don’t be afraid to use frozen or canned fruits and vegetables. Frozen fruits and vegetables are typically flash-frozen at their peak freshness, locking in nutrients. Canned options can also be a convenient choice, just be sure to choose options with no added sugar or salt.
Incorporate Fruits and Vegetables into Every Meal
Make an effort to include fruits and vegetables in every meal and snack throughout the day. Whether it’s adding spinach to your morning smoothie, topping your lunch salad with berries, or serving roasted vegetables with dinner, finding ways to incorporate produce into every meal can help increase your intake.
Batch Cook and Freeze
Consider batch cooking and freezing meals that include fruits and vegetables. This can help save time on busy days when you don’t have time to cook from scratch. Soups, stews, and casseroles are great options for batch cooking and can easily be reheated for a quick and healthy meal.
Make Snack Packs
Prepare snack packs filled with fruits and vegetables for easy grab-and-go options. Cut up veggies like carrots, cucumbers, and bell peppers and pair them with hummus or Greek yogurt dip. You can also portion out servings of fruit like berries, grapes, or apple slices for a quick and healthy snack.
Experiment with Different Cooking Methods
Don’t be afraid to experiment with different cooking methods to keep things interesting. Roasting, grilling, steaming, and sautéing are all great ways to prepare fruits and vegetables. Try seasoning with herbs and spices or adding a squeeze of lemon or lime juice for extra flavor.
Store Properly
Properly storing your fruits and vegetables can help extend their shelf life and keep them fresh longer. Some fruits and vegetables, like berries and leafy greens, are best stored in the refrigerator, while others, like tomatoes and potatoes, can be stored at room temperature. Be sure to store produce in airtight containers or bags to prevent spoilage.
Get Creative
Get creative with how you incorporate fruits and vegetables into your meals. Try adding shredded zucchini to oatmeal, topping pizza with arugula and cherry tomatoes, or blending spinach into a smoothie. The possibilities are endless, so don’t be afraid to think outside the box.