Meal Prepping Hacks – Get Ahead of your Nutrition Every Week

Let’s start off with a bang and shout about how awesome burritos are. Not only are they packed with everything you need for carbohydrates, protein and fat, they’re easy to store and can be as versatile you want. Chicken, beef, pork, veg? It doesn’t matter! You don’t even need to be super fancy. All you need is some rice, cheese and a base filling. If you want to be even more efficient, just grab a pack of the 2-minute microwaveable rice which are amazingly cheap and simple.

Still trying to figure out how to prepare a burrito? Here’s a simple recipe which you can use for any kind of filling:

• 1 cup cooked meat or veg (shredded or diced)
• 1 cup cooked rice (white or brown)
• 1/2 cup black beans (drained and rinsed)
• 1/2 cup shredded cheese (cheddar or Mexican blend)
• 1/2 cup salsa
• 4 large flour tortillas
• Optional toppings: sour cream, guacamole, chopped coriander diced tomatoes, jalapeños

1. Prepare the Filling: In a large bowl, combine the cooked chicken, rice, black beans, cheese, and salsa. Mix until well combined.
2. Warm the Tortillas: Heat the tortillas in a dry skillet over medium heat for about 30 seconds on each side, until warm and pliable.
3. Assemble the Burritos: Lay a tortilla flat on a clean surface. Place about 1/4 of the chicken mixture in the centre of the tortilla. Fold in the sides of the tortilla, then roll from the bottom up to enclose the filling.
4. Optional - Toast the Burrito: If you like, you can place the assembled burrito seam-side down in a skillet over medium heat for 2-3 minutes on each side to get it crispy.

The only tricky part to all this is folding up the burrito so it doesn’t all drop out the bottom…but that’s what the tin foil is for. Even if you haven’t got a tightly rolled filling, you can just wrap it in tin foil and pop it in the freezer for longer storage. If it does fall apart, you can just say it’s a naked burrito…or something.

Slow cooking

Does anyone else think slow-cooking has become a sort of religion? You’re either in the church of slow-cooking or air-frying. Maybe you like to dabble in a bit of both? We’ll be sticking to the realms of slow cooking for now though as it’s one of the best ways to prep meals which has stood the test of time. For when you need to prepare everything in batch, the slow cooker is king and the go-to is always chilli con carne…or chilli con veg.

• 1 lb (450 g) ground beef, turkey or Quorn
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 bell pepper (any color), diced
• 1 can (14 oz) diced tomatoes (with juice)
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 2 tbsp tomato paste
• 1 cup beef broth (or vegetable broth)
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (adjust for spice preference)
• Salt and pepper to taste
• Optional toppings: sour cream, shredded cheese, chopped green onions

1. Brown the Meat: In a skillet over medium heat, brown the ground beef until cooked through. Drain excess fat and transfer to the slow cooker.
2. Add Vegetables: Add the chopped onion, garlic, and bell pepper to the slow cooker with the beef.
3. Combine Ingredients: Stir in the diced tomatoes (with juice), kidney beans, black beans, tomato paste, beef broth, chili powder, cumin, smoked paprika, cayenne pepper, salt, and pepper.
4. Cook: Cover and cook on low for 6-8 hours or on high for 3-4 hours, until the flavours meld and the chili thickens.

Or you could just chuck it all in at the same time, we won’t judge!

Keep it Simple

Meal prepping can save you time and make healthy eating easier! Here are some handy hacks:

1. Batch Cooking - Cook large portions of grains (rice, quinoa) and proteins (chicken, beans) at once, then divide them into individual servings.
2. Mix and Match - Prepare a variety of proteins, grains, and veggies. This allows you to mix and match throughout the week, keeping meals interesting.
3. Use Mason Jars - Layer salads in mason jars to keep ingredients fresh. Start with dressing at the bottom, followed by sturdier veggies, grains, proteins, and greens on top.
4. Freeze Portions - Cook meals and freeze them in individual portions. This is great for soups, stews, and casseroles.
5. Utilize One-Pan Meals - Make meals that require minimal dishes, like sheet pan dinners. Toss proteins and veggies with seasonings, roast, and you’re done!
6. Pre-Chop Veggies - Spend some time chopping veggies at the start of the week. Store them in airtight containers for quick use in recipes or snacks.
7. Invest in Good Containers - Use clear, stackable containers that are microwave-safe. This makes it easy to see what you have and saves space.
8. Plan Snacks - Prepare healthy snacks in advance, like portioned nuts, cut fruits, or veggie sticks with hummus, to avoid unhealthy choices.
9. Label Everything - Label your containers with dates and contents to keep track of freshness and avoid waste.
10. Choose Simple Recipes - Focus on recipes with fewer ingredients and shorter cooking times. This helps make meal prep less daunting.

Keep it Frugal

The added benefit of meal prepping is that it will be very cost effective. Yes, we’ve all seen the rising prices of the supermarket meal deals! With this guide, you could be expecting to pay as little as £2.50 per portion, depending on where you get your ingredients. Now all you need to do is meal prep your dinners and you’ll be rolling in dough!