A Quick Guide to Meal Prep

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Last week on the blog we offered our readers an easy recipe to make eating healthy during the week much easier. (Easy Chicken Salad)

This week, in addition to a simple recipe, we at Norton wanted to provide a quick guide to meal prepping, so that:

 1. You can make and design your own meals, 

 2. You understand why it's important to plan your meals ahead of time.

Prepping your meals before your week begins enables you to be sure that you are sticking with your goals. Whether you have a calorie goal, a macro goal, a "points" system, having and cooking your food in advance puts you in control of your food intake and keeps you on top of your goals. 

Another positive aspect of meal planning is that getting your meals cooked, portioned out and in the fridge means no worrying about making food during the week, no desperate stops at fast food restaurants (which is where regret normally begins), and that the diet part of your fitness regimen is off your mind...because it's already done!

Knowing why to prep is one thing, but knowing what to make is another. Throughout the next weeks we have some awesome recipes to offer you, but the main things to keep in mind is that you need protein, fiber and some fat. Basically, a protein, some type of grain or starch, vegetables (the more vegetables the better!) and some healthy oils. This combination will keep you satiated, and provide the fuel your body and muscles need to perform at their peak. 

This week's recipe has it all. (And makes enough for 8 meals. Or enough for 2 people for 4 days. If you're only cooking for one, then half the recipe.) 

Grilled Chicken and Veggie Bowls

Gather:

• 16 oz cooked quinoa

• 16 oz cooked brown rice

• 4 cups roasted asparagus, chopped

• 4 cups roasted broccoli florets

• 4 cups roasted cauliflower florets

• 32 oz grilled/baked/broiled chicken, cubed

• 8- 3-cup tupperware containers.

• Salsa or Hummus

Method:

Directions

 -Place 1/4 cup brown rice and 1/4 cup quinoa into each container. 

-Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  Add 1/2 cup of the chicken.

-When re-heating, add salsa or hummus to add flavor to bowls. 

Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.

Enjoy, and stay fit!