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10 ways to make meal prep easy

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In recovery, one of the first ways learn to take care of ourselves is by eating well. Good nutrition is critical for those of us overcoming eating disorders, as well as drug and alcohol addictions. No matter what reason you’ve entered recovery, a simplified food regimen will help simplify your daily life. Here are 10 tips to make meal prep easy.

  1. Create a weekly meal plan, so you know ahead of time what you’ll have for breakfast, lunch, and dinner each day. Create a list of ingredients for your weekly meals and take it to the grocery store.
  2. Reduce the amount of time you spent cooking by doubling or tripling recipes, then refrigerate or freeze extra portions to reheat later in the week. Cooking meals like chili, soups, stews, lasagna, or casseroles is another great way to prepare multiple days’ worth of food ahead of time.
  3. Speed up meal prep by preparing produce ahead of time. At the beginning of the week, dice a whole onion or two, mince a bulb of garlic and store in oil, slice carrots or fruit, and so forth, so they’re ready when you need them. If it’s in your budget, buy produce already prepared at the grocery store.
  4. Buy bulk-size packages of chicken, hamburgers, and other meats, then portion them up into daily serving sizes and freeze in zip-top bags. Be sure to label each portion with the date you froze it. Most supermarkets sell pre-portioned meats and seafood, as well as pre-cooked foods.
  5. Indulge in a shake or smoothie for breakfast. Smoothies are quick and easy, and they’re a great way to boost your fruit and vegetable intake.
  6. Make full use of the space in your oven by cooking foods simultaneously: Chicken, seafood, beef or pork on one rack, potatoes and veggies on another rack. You’ll also lower your energy consumption that way.
  7. Don’t forget to plan healthy snacks, too: Fresh fruits, vegetables with dips, and low-sodium crackers are all great choices.
  8. Cook a dozen hard- or soft-boiled eggs at a time for multiple breakfasts or snacks, or add to salads for extra protein. Canned tuna, sardines, and chicken are other great add-ons.
  9. Use leftovers in new ways. For example, use leftover sirloin from dinner to make steak and eggs for breakfast, or make a shepherd’s pie with leftover chicken and potatoes. It’ll reduce food waste and prevent boredom with your meals.
  10.  Use a slow cooker. Toss in ingredients in the morning, and set the timer. When you get home from work or school, you’ll have a delicious, nutritious meal waiting for you. Easy peasy.

Change happens one step at a time. Design For Change is a full continuum of care options providing the hope that is promised in recovery. As a refuge for addicts seeking change, our residential programs help change lives. Call us today for information: (877) 267-3646

10 ways to make meal prep easy