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Scroll through your social media feed and you may come across an image of someone's countertop lined with a week's worth snacks and meals perfectly portioned into single-serving containers. That's meal prep to the limit and definitely do it if you have time to make it happen! But do you know what also is considered meal prep? Preparing brown rice for the week. Grilling extra chicken for lunch salads. To make chili for tomorrow chop up an onion and a bell pepper. Food preparation doesn't have to be just reserved for a few people. It's for everyone.

Whether you've got 15 minutes or an entire hour to work in the kitchen on a Sunday, meal preparation can set you up for an enjoyable and productive week ahead. These 6 easy ideas are simple steps to prepare your meals that you can do on a Sunday afternoon to prepare for a more productive week.

Make a batch of grain

Cooked grains such as brown rice, quinoa, and whole wheat couscous in the fridge can help you prepare meals for the rest of the week. These cooked grains reheat well and can be enjoyed cold, and are so versatile. Serve cooked quinoa with canned beans or vegetables for a quick meal bowl, or sauté brown rice cooked with frozen vegetables and seasonings for a quick and easy fried rice. Even better, you can prepare oatmeal in advance and cook it when you get to breakfast. And because cooking grains requires minimal effort and is very easy to get in the kitchen while you are preparing other dishes. It is possible to double the amount and freeze the rest for up to a week.

Create many protein-based dishes

Hard-boiled eggs, tofu roasted and cooked chicken have one thing in common They can be kept for a couple of days in a fridge and are able to be used in many different ways. Choose a protein that is multi-functional and then create a few meals with it. Chicken breasts or thighs that have been cooked can be chopped and mixed with BBQ sauce to make quick sandwiches, baked into a healthy casserole, or can be used to fill up a main dish salad. It is also possible to use recipe-ready vegan protein sources like tofu and cooked lentils , in various ways. Eggs that have been hardboiled make heartier avocado toast, quick snack options and quick salads.

Get dinner ingredients prepped & ready for cooking

If you're not keen on preparing entire dinners in advance, consider getting started by preparing the ingredients for your meal. Chop vegetables like carrots, celery, and onion and store them in the refrigerator for a few days prior to when you begin cooking. Fresh herbs, lettuces, and hearty greens, such as kale, will last well when they're dried properly and cleaned before being kept in the fridge. You can even put the dried herbs and spices into a container and save yourself a dinner prep step later on in the week.

Prepare your breakfasts or meals for the rest of the week.

Breakfast and lunch options that are easy to grab are ideal for everyone regardless of whether you're working or eating at home. Stash your freezer with a breakfast item or two for lunch, such as frozen burritos which you can easily heat up when you're craving something warm and warm, or smoothie packs to reduce the time it takes to mix up your preferred fruity blend. You can also keep your fridge stocked with delicious lunches which you can cook in just a few minutes (many of these can be made on Sunday). ).

Make a vinaigrette mix or sauce

A bottle of salad dressing is easy but making your own recipe is even simpler than you imagine. Additionally, making your own dressings means that you can decide what goes in and what's kept out, such as sodium that is too high. It's only five minutes, and you can make it using ingredients that you probably already have in your kitchen. If you want a classic vinaigrette you can use it to top green salads throughout the week. But, sauces such as tahini or peanut sauce are available that can be put into wraps, grain bowls or as dips to add flavor to your meals.

Make sure you have a snack in mind or two

A snack is a lot quicker than making a meal so you might be thinking why you should bother with the meal prep here. All it boils down to the convenience, mindful portion sizes and user-friendliness. When we're hungry in between meals it is easy to indulge in anything that is you can see, even reaching for food items that leave us craving more. It is possible to save energy by ensuring you've got snacks that are rich in proteins and fiber to keep you going until the next meal. It is important to plan tasty snacks you enjoy eating.

The Bottom Line

Making meals for the following day or week is a major commitment. While it may sound easy however, there are plenty of steps to take. Meal prep can mean different things to different people. It could be as simple as ensuring you've got enough food on hand for the week on Sunday, or even chopping your vegetables in advance so that you can just throw them in the wok the next day. Here are some useful suggestions to help you with your meal plan. Browse around here to discover additional info on meal prep.

The first thing to do is buy some containers

Although it may seem obvious, you need to ensure that you have enough freezer containers for all of your food items. It's always better to purchase too many than too little particularly if you are able to get them on the cheap as you don't want create a large amount of food only to have no place to keep it. To avoid spills, make sure that the lids are secure. Why not use recycled lunch boxes instead plastic? They are made from natural resources like bamboo, they're excellent to reduce the quantity of plastic you're using.

What are you preparing for?

It's important to decide what you're actually going to cook for your family. Do not attempt to prepare everything in one go if you are new to cooking. It might be too daunting. Begin with one meal then move up to the next.

If you're considering preparing for breakfast, here are some suggestions:

Try out some healthy smoothies recipes which you can prep in the evening prior to chopping everything up, and then storing it in the refrigerator and adding it to the blender come morning. While you wait for the yummy goodness to blend and blend, you can enjoy an espresso or a cup of coffee before you go

Try overnight oatmeal. Try soaking the oats in a milk of your choice prior to going to sleeping, putting them in the fridge and adding fruit in the morning. If you keep them in the container you're going to eat them from it's easy to grab them and eat them when you're at your best

You may be interested in preparing lunch.

* Try putting aside some time to have your meals cooked for the lunches you have during the week. There is no need to cook an enormous amount of chicken and other vegetables to eat daily. Instead, you can prepare a variety of meals that differ in their ingredients. Prepare a big batch of mincemeat, quorn mince, and lots of vegetables. You can then make a casserole, chilli, or pasta. There will be three meals ready.

Increase the amount of food you cook each night for dinner to be ready for lunch. It's possible to do this by using twice the ingredients you usually use and then putting aside the food you're going to have to eat for lunch, then place it in the fridge once cool

If you're considering preparing your dinner, here are some suggestions:

You can make the necessary ingredients for the next day while waiting for your meal to be cooked. This requires some planning ahead as you'll need to know what you're having the following night, but it is worth it when you get home from work, and all your ingredients are cut and ready to be cooked

If you own a slow cooker, now is the ideal moment to put it to use. All you have to do is prep your veggies as described above however instead of using them after work and then letting them slow throughout the day. There are numerous slow cooker recipes, so look over the list.

Choose the recipes

This will save you time and also help you make plans so that you don't have to rush to the store. If you're in the market for a wide selection of fresh fruits and vegetables, you should pick up ones without the packaging. Every little alteration we make can help the environment! Fruit and vegetables that are frozen have the same flavor the same way as fresh fruits and vegetables, so if you can't take up your fridge, consider filling the freezer instead! This is great if have lots of vegetables and would like to cook in your slow cooker. If you'd like to serve them as a side to your lunch meal you've cooked, you can let them defrost in the refrigerator overnight.

Set aside time

To prep your meals, it is important to ensure that you have time for this. Preparing your meals for the week ahead is simple on Sundays because we all know how challenging Monday evenings can be. If you don't have enough time to cook your lunch on a Sunday, try making sure you have your shopping done for the coming week and make sure you double your Sunday night tea for the next day's lunch.

Make sure you properly store your food items and label it

Preparing for the whole week can be accomplished in a single evening. Label the containers with the date you prepared them. This is particularly important if you have different portions or meals. If you're freezing food,, be sure that you're able to defrost the food correctly or reheat it in a proper manner.

Don't forget to have fun!

If you can, you should always strive to bring entertainment into the chores that are considered to be chores.

* Consider using jam jars as containers to store your food items and around - not just because they're cute to take a look at

For enjoyment and health motives, you should pack your food items in vibrant colors!