Meal prep hacks

By author photo Jenny Craig Team

hints-and-tips · 26 Mar 19

The year is well and truly in full swing and during this busy time, life can often get in the way. For those of you following the Rapid Results menu, you’ll likely be feeling the benefits of following your circadian rhythm. Many of our members report feeling more alert and energised simply by giving their digestive system a 12-hour break, however for some it can seem a little daunting to try and finish cooking and preparing all your meals by 7 or 8pm. But fear not, we have some simple meal prep hacks here to help you save time in the kitchen and make your weekly cooking a breeze.

Schedule it in

Block the time off to meal prep and make it a priority. Take the time to have a look at the following things on your menu:

  • Which foods or recipes will match each meal on your plan?
  • Can some recipes, vegetables or salads be used for more than one meal? (Hint: try to make them work for at least 2 meals)
  • Write a shopping list and group items together in this order: fruit, vegetables, pantry items, dairy and meats. This will make shopping much faster.
  • Try ordering your groceries online for click and collect or for delivery.

Make in bulk

  • If adding steamed veg to your lunches or dinners, wash, cut and store them in airtight containers – when you get home just take out as much as you need and zap in a microwave safe container with a little water.
  • To save time on salad prep, make in bulk. Leave out any ingredients that might spoil quickly (like avocado or tomato) and add in closer to serving as needed. For example, for our coleslaw recipe, make the salad without the dressing, and place into 4 separate containers. Divide the dressing into 4 small containers. Place all in the fridge and your lunch sides are sorted for 4 days!

Prepare ahead

  • Use frozen vegetables or precut salads—just skip any included dressings as they may not suit the program.
  • Buy a good quality vegetable slicer—you’ll thank us for this tip!
  • Cut up fresh fruit (like apples) for snacking or adding to your brekkie. Drizzling lemon juice over the top can help to keep it fresh.
  • If eggs are on your menu, cook them ahead of time—boiled eggs keep well in the fridge.
  • Make your breakfast the night before—portion your milk/ yoghurt and fruit in a container. In the morning you just need to add your cereal. Or try our twist on Bircher.

Quick and healthy snack ideas

  • Veggie sticks (carrot, cucumber, capsicum, green beans), pre-cut and placed into individual containers.
  • Cherry tomatoes – no need to prep, just pack and go!
  • Cheese slices or portions. Convenient AND satisfying.
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