I’ve learned that meal prepping isn’t just about saving time, it’s about feeding our bodies with intention. When we can understand the nutritional value of food, and know that food is not good versus bad, that it all serves a purpose for our bodies, the possibilites are endless. My go-to breakfast, as we talked about last blog, is overnight oats spiked with Juice Plus+ protein powder for a creamy, nutrient-dense start. I’m satisfied, my blood sugar is balanced and I’m reasonably full until lunch.
I’m always really excited when lunch rolls around, so let’s get to it and create easy, nutritious and delicious meals in 30-minutes or less! My busy work week is saved by creating a routine of salad in a jar meal prep or rice/quinoa bowls. Either of these options are so easy and a lot of fun if prepared with friends!
Jar salads are a nutritious and versatile meal option that can stay fresh for up to five days. By layering a mix of fiber-rich vegetables, lean proteins, whole grains, and healthy fats, these salads promote balanced nutrition in a single container. The strategic layering technique helps maintain ingredient freshness (oxidation is reduced through sealed vertical storage) and nutrient retention, starting with dressing at the bottom, followed by firmer vegetables like carrots and cucumbers, then softer items such as beans or cheese, and topped with leafy greens like spinach or kale.
Let’s be clear, I’m certainly not perfect and sometimes salads are just too much and I’m over it so I swap the jar for a grain bowl. Grain bowls can be for lunch or dinner and when packed with a variety of antioxidant-rich vegetables, carbs, protein and healthy fats, can leave us feeling nourished and satisfied. Start with a base of quinoa or brown rice for whole grains, seasonal veggies, protein in the form of meat, tofu or beans and top with a vinaigrette or simple balsamic vinegar for a low calorie alternative.
Spring is the season of fresh starts, and a great time to try something new so why not try a salad in a jar or grain bowl this week? Save time and calories, that’s a double win! Did you know we can save money by choosing seasonal produce, like spring mix, asparagus, radishes or strawberries? Buying in season patronizes local farmers, while getting the best flavors and benefiting from the freshest ingredients, that are filled with nutrients.
You’ve got this! If you’re ready for more, let’s get connected and maybe I’ll see you at the next salad in a jar workshop on May 3rd at 12 PM.