Easy Meal Prep Tips
Many of us have felt our anxiety skyrocket over the past few weeks due to the fear and uncertainty related to COVID-19. How can that anxiety be channeled in a productive way?
Our Oncology Dietitians recommend stocking up on food supplies in a calm, measured way without panic buying and hoarding. Your anxiety can be channeled into meal prep – a helpful way to make meals for the week super convenient!
Below are tips to help you get started.
PROTEIN
- Throw in chicken breasts into a slow cooker and cook on low for 6-8 hours or on high for 4-6 hours, or bake the chicken in the oven and shred with two forks. Then pair with your favorite sauce
- Put the chicken on baked potatoes, use in soup, or add to rice, veggies or pasta
- Remember: eggs, cottage cheese, canned beans and nuts are good sources of protein that require less preparation when time is limited!
VEGETABLES
- Make use of easy prep veggies like frozen or canned vegetables to mix into or add to a side
- Canned tomatoes, black beans, and corn can be mixed into foods to extend the meal
- If you have kids stuck at home (that are old enough to safely use a knife), have them cut up vegetables for use or quick grabbing
- Starchy veggies (potatoes, canned pumpkin, squash, parsnip) can be used as a base or addition to meals (baked and stuffed)
GRAINS
Grains are a great way to extend meals or make leftovers more exciting. Cook up a large batch of rice, pasta, quinoa, couscous, barley or oats for use with meals.
- Add to soups or chili
- Mix with greens/veggies and protein for a power bowl
- Top pasta with last night’s protein
- Mix with eggs and diced vegetable or spices for frittata
BREAKFAST
- Overnight oats
- Freezer egg sandwiches
- Breakfast cookies
- Freeze yogurt and fruit for a quick smoothie in the mornings
SNACKS
- Yogurt and nuts or granola
- Peanut butter energy balls
- Cheese stick and an apple
- Peanut butter crackers
- Vegetables and hummus
- Cottage cheese
- Protein bar
- Toast with peanut butter
- Fruit smoothie
- Handful of trail mix
- Hard boiled eggs
LEFTOVERS
- Mix meal with grain or on a baked potato
- Mix left over veggies and beans with broth to make a soup
- Use extra veggies and protein with eggs to make a quiche or frittata
