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meal prep is a winning idea
Putting together healthy dishes in advance can make weeknight meals easy. Elisa Sloss, Hy-Vee dietitian and vice president of HealthMarket, answers some common questions.
Vice President,
HealthMarket
Elisa Sloss, RD, LD
meal prepping?
It’s as simple as preparing ingredients or creating full meals before you need them. That’s it! You can prep just a few items, such as cooking extra servings of rice or washing and slicing veggies to use during the week. You also can plan and prep a full meal, such as turkey enchiladas, and refrigerate or freeze until you need a speedy dinner.
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meal prepping?
Q: How do I start
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of the benefits?
Q: What are some
If you’re stumped on what to eat for lunch or scrambling to get dinner on the table on a busy night, prepped meals can be convenient and quick. While you’ll have to take time to prep meals or snacks, you’ll save time later when you already have a meal ready to cook and serve. Prepping can also help you save money—if you plan what you’ll make for the week in advance, you can buy only the groceries you need and reduce food waste.
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include in meals?
Q: What should I
Try to include at least one serving of vegetables, whole grains and a lean meat such as chicken or fish in each meal you prep to make it well-balanced and satisfying. A healthy prepped meal can help you stay on track nutrition-wise and takes away the temptation of just ordering takeout. Also, Hy-Vee has Short Cuts fruits and vegetables, which are washed, cut and ready to eat.
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At first, it can feel intimidating, especially if you’re cooking for an entire household. It helps to start small—try setting aside free time on the weekend to make just one dinner for the coming week. You might also consider prepping a few family favorites, such as carrot sticks or a big pot of your preferred pasta sauce. Prepped snacks are easy to reach for whenever you need them, and a heat-and-eat sauce can provide the inspiration for a quick meal.
Q: What is
manageable?
Break up the process. One day, plan out what you’ll prep for the week and make your grocery list. Shop on another day. Then, set aside a few hours for the actual cooking and prep work. Make foods that take the longest to cook first, such as grains and proteins. Then, while those are simmering or baking, you can wash and cut produce, make dressing or assemble grab-and-go salads.
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meal prep more
Q: How can I make
FREEZER
MEAL PREP
WORKSHOP
Free up time in your week by prepping ahead in this virtual class. In under an hour, learn to prepare 5 wholesome freezer meals to feed 4 to 6 people. Registration includes a link to Aisles Online with all the ingredients grouped to easily shop for what you need.
Join Now
Look for these containers and more at Hy-Vee to keep your food fresh.
HY-VEE’S PREP HELPERS
ANCHOR 11-CUP
GLASS STORAGE
Store a big-batch meal for the family like stir-fry in a freezer- and microwave- safe glass container.
SIMPLY DONE 2-CUP SMALL TWIST TOP CONTAINERS
Freeze or refrigerate leftover soup, grains or prepped produce.
SIMPLY DONE SNAP & LOCK 4-CUP SALAD
Quickly grab and reheat meals or pre-pack salads for lunch with individual- size containers.
RUBBERMAID BRILLIANCE 3-CUP CONTAINER
Divide individual portions into microwave-safe, leak- proof containers.
SOURCES
Meal Prep Guide
Harvard School of Public Health
A Beginner’s Guide to Healthy Meal Prep
Cleveland Clinic
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