2019 Food Prep Hacks: 7 Ways To Eat Healthy Food in a Busy Household

January 22, 2019 0 Comments

2019 Food Prep Hacks: 7 Ways To Eat Healthy Food in a Busy Household

Everything in the world now seems fast-paced and busy-- you can book flights with a few clicks and a few seconds to wait, information can spread through wildfire, deadlines are everywhere, and people have two or more jobs in order to get by. Imagine all these pressure for moms (and dads) who have to go to the office and work, attend to personal matters, and still take care of their families! When you’re rushing to get out the door in the morning or get dinner on the table at night and everyone is just exhausted to whip up a nice dinner, pulling together healthy meals can seem next to impossible especially if you plan to shift on a different andspecific healthy diet.

That’s where meal prep comes in.

While it may feel overwhelming to plan an entire week of meals, snacks, and then prepare most of it in advance, the benefits it will give you in the long run will outweigh all the hassle of preparation.

The secret is to find what strategy works for you. Fortunately, there are no specific guidelines or rules that applies when it comes to food preps. With some simple hacks and tricks, you can plan ahead of time and have a system in place to get breakfast, lunch and dinner on the table every day. Here are some sure-fire tips you can go with when it come to food prep in a jiffy:

Map out your family’s events in a week


In meal preparation, planning is key and very crucial. It revolves around everyone’s schedule and preference, so making a list, plotting a schedule, and having a game plan comes in handy especially if your family has a very specific diet like vegan orketo.  Expert meal preppers suggest you map out the week with events for the week: meetings, class schedules, after school practices, appointments, etc.—of all the members of your family so that you know which meals to plan and prepare for. 

Store food in sealed and airtight containers

One of the most common concerns of people who are still dancing with the idea of food preparation is the shelf life of food and the safety of storing them for longer periods of time. The answer: clear glass, airtight food storage containers.

They help prevent food from spoiling, drying out, getting soggy or absorbing odors from other foods in the refrigerator while also making you able to identify them in clear sight. Moreover, glass containers are also more preferable since you can cut down on time on re-heating them—just pop them on the microwave straight from the fridge or freezer.

Cut and carve in advance

Allot some time during the weekends, (or whenever you can) to wash, pre-cut, and prepare the needed ingredients you will be cooking for the week. Store them in individual containers or clean Ziploc bags so you’ll know exactly what you have on hand, especially if you’re still thinking of what to cook for your family. They can also come handy as quick snacks.

Make use of ice cube trays

Re-imagine ice cubes. In food prepping, ice cube trays are not just for making ice, it is also for storing portion-sized or bite-sized servings of soups, snacks, appetizers, etc. Store homemade baby food purees, leftover stock, smoothies, pasta sauce, pesto and herbs—even coffee for a quick and easy cup of cold brew.

Thawing and re-heating will not take a long time since you will only take a portion and not the whole thing. 

Hassle- free breakfast: Try out overnight oats

overnight oats

Mornings can be the most hectic part of the day, especially for working parents with kids going to school. Why not whipping an easy, healthy, and delicious breakfast in no time by preparing it the night before?

Instead of serving cereal or instant oatmeal which are usually low in fiber, high in sugar and highly processed, fill mason jars the night before with oats, fruit, nuts or seeds and milk for a quick and easy breakfast. You can include anything you like such as granola bars,protein bites and crunchies, dried fruits, etc. 

Getting bored of the usual ingredients? Try these yummy and healthy recipes out!

Experiment with mason jar salads

If you’re thinking of easy food to prepare, healthy, and delicious, a salad is your best bet. But why stop there? Prepare your salads in advance and store them in mason jars instead!

Pour your dressing into the bottom of the jar, then layer with dense vegetables like peppers or carrots, followed by all your other favorite ingredients like whole grains, fiber-rich beans, and dried fruit. Save the top half of the jar for your leafy greens. If prepping several days in advance, placing a thin paper towel on the very top can help absorb some extra moisture.

Mason jar salads are also very colorful and appetizing to look at. Nutritionists say that this is one way of making your kids eat more fruits and vegetables.

Cook a week's worth of grains in one go

One of the easiest hacks in food preparation is cooking a week’s worth of grains in one go. Prepare a large batch of your chosen grain, be it quinoa,chia seeds, brown rice, pasta or couscous. Since most of these require a similar method of cooking: just boiling in a large pot with water or low-sodium broth for added flavor.

Once all the liquid is absorbed, spread it out on a baking sheet to cool more quickly, then pack into single-serving containers. You can freeze well for several weeks if needed.

These grains are not only as carbohydrates source that accompany meals, they can be added in desserts and post workout meals as well. You canbe creative when it comes to how to incorporate them with other ingredients—be it for breakfast, lunch, dinner, or snacks.

Prepping meals in advance doesn’t have to be boring or overwhelming—or else, it defeats its purpose. It doesn't need to be complicated or involve a lot of techniques. You just need spare a couple of hours to focus on it, and then you’re done for a week!

If your goal is to eat healthier this 2019, trying out some new meal prep ideas is a great place to start. The biggest challenge for people when it comes to sticking to their health goals has to do about making making last-minute decisions about eating: What's available right now? Do they have the energy to cook after a hard day at work? Would they have enough time to prepare breakfast? Food preppers say that preparing food in advance will let you have more willpower to stick with your plan to eat healthy yet delicious food without the added hassle of cooking every time.

Do you want to learn more food prep hacks for vegan meals? Send us a message or comment below!