{"id":7607,"date":"2022-06-21T00:40:57","date_gmt":"2022-06-21T00:40:57","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/the-make-ahead-meal-plan\/"},"modified":"2022-06-21T00:40:57","modified_gmt":"2022-06-21T00:40:57","slug":"the-make-ahead-meal-plan","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/the-make-ahead-meal-plan\/","title":{"rendered":"The Make-Ahead Meal Plan"},"content":{"rendered":"


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Imagine a life where dinner is ready when you get home from work, where snacks are grab-and-go and breakfast miraculously appears from your freezer. No more greasy takeout. No more cardboard frozen pizza.<\/p>\n

Yes, that life could be yours.<\/p>\n

Make-ahead meals are time-saving treasures. With a little planning and a dash of foresight, you can create nutritious fare for every meal all week long!<\/p>\n

Tips for Make-Ahead Meal Planning<\/h2>\n
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Mastering meal prep allows you to stay on top of your nutrition game, whether your goals are fat loss, building muscle or maintenance. Here\u2019s how to make it happen.<\/p>\n

1. Create a Menu<\/h3>\n

Meal prepping doesn\u2019t mean you have to eat the same things all the time. That\u2019s the beauty of building a menu. First, write down things you like to eat for breakfast, lunch, snacks and dinner, including a couple of different options to prevent boredom. Then see how they could fit into a weekly table that complements your schedule.<\/p>\n

2. Make a Grocery List<\/h3>\n

Create a grocery checklist based on your menu, and be sure to include the amounts of each item you will need to buy to accurately create your recipes without wasting food. For example, the Make-Ahead Meal-Plan Grocery List includes enough food for a week\u2019s worth of meals and snacks.<\/p>\n

3. Shop for Supplies<\/h3>\n

Hit the store, grocery list in hand, and buy your needed items. In addition, make sure you purchase plenty of zip-close bags and airtight food containers to store your prepped food, as well as masking tape or stickers to label and date your meals.<\/p>\n

4. Prep, Prep, Prep<\/h3>\n

Once home, it\u2019s time to get busy. Lay out all your ingredients and containers and give yourself about two hours to prepare all your food. Some recipes make more servings than others, so pay attention to the directions in the Make-Ahead Recipes (as well as your own), doubling them, if necessary, to ensure you have enough food for an entire week. Once cooked, parcel out your meals into individual containers or baggies, and label them with a name, portion size and date.<\/p>\n

5. Allot Snack Space<\/h3>\n

Many snacks don\u2019t need cooking, so assign these to a large drawer in your refrigerator or a shelf in your pantry. Stock these spaces with healthy grab-and-go snacks such as apples, string cheese, sliced veggies, yogurt, hummus, raisins, popcorn, natural fruit leathers and the like.<\/p>\n

6. Create a Meal Plan<\/h3>\n

Once your prep is complete, outline a weekly schedule that delineates what you\u2019re going to have for breakfast, lunch, snacks and dinner every day of the week. For an example, look over the sample Make-Ahead Meal Plan. Before bed, organize everything you\u2019ll be eating the next day so you\u2019re ready.<\/p>\n

7. Monitor Inventory<\/h3>\n

Like a restaurant manager, it\u2019s your job to keep track of your meal supply and to replenish your inventory before you run out so you don\u2019t leave your nutrition up to chance.<\/p>\n

<\/figure>\n
\"None\"\/<\/figure>\n

Your Grocery List<\/h2>\n
\"None\"\/<\/figure>\n

Stock Your Staples<\/h3>\n

To go with the Make-Ahead Recipes and Meal Plan, you\u2019ll need to execute these tasks:<\/p>\n

    \n
  • Hard-boil a dozen large eggs.<\/li>\n
  • Steam 1\u00bd cups of dry brown rice.<\/li>\n
  • Cook 1 cup dry high-protein pasta.<\/li>\n
  • Steam 5 to 8 cups veggies of choice.<\/li>\n<\/ul>\n

    \u00a0<\/p>\n

    Family-Style Meals<\/h2>\n

    These tasty and nutritious meals are an easy sell, and because they\u2019re so easy to make ahead, you\u2019ll have more time to spend with your fam! Double the ingredients for a family of four or to have leftovers for extra meals during the week.<\/p>\n

    \"Slow-Cooker<\/figure>\n

    1. Slow-Cooker Shredded Chicken Breast<\/h3>\n

    Makes:<\/strong> 10-12 Servings<\/p>\n

    Prep Time:<\/strong> 10 Minutes<\/p>\n

    Cook Time:<\/strong> 4-6+ Hours<\/p>\n

    INGREDIENTS<\/strong><\/p>\n

      \n
    • 6 boneless, skinless chicken breasts, cut in half<\/li>\n
    • 2 cups low-sodium chicken broth<\/li>\n
    • 2 tbsp seasoning blend of choice (e.g., Montreal chicken or garlic and herb blend)<\/li>\n
    • 2 tbsp salted butter<\/li>\n<\/ul>\n

      DIRECTIONS<\/strong><\/p>\n

      Place chicken in a slow cooker. Add broth and seasoning to a bowl and stir. Pour over chicken. Place butter in center, cover and cook on low at least 6 hours (4 if cooking on high). Remove chicken with a slotted spoon and place in a large airtight container. Use 2 forks to shred, then pour some of the remaining liquid from the pot onto chicken, if desired. Allow to cool before refrigerating.<\/p>\n

      Tip:<\/strong> The longer and slower the chicken is allowed to cook, the juicier it will be.<\/p>\n

      Nutrition Facts (per serving<\/strong>= 5.4 ounces): <\/strong>calories 157, fat5 g, protein 26 g, sodium 84 mg, carbs 0 g, fiber 0 g, sugar 0 g<\/p>\n

      \"Sheet<\/figure>\n

      2. Sheet Pan Chicken and Asparagus<\/h3>\n

      Makes:<\/strong> 2 Servings<\/p>\n

      Prep Time<\/strong>:<\/strong> <\/em>5 Minutes<\/p>\n

      Cook Time:<\/strong> 20-22 Minutes<\/p>\n

      INGREDIENTS<\/strong><\/p>\n

        \n
      • 3 tbsp lemon juice<\/li>\n
      • 2 tbsp honey<\/li>\n
      • \u00bc tsp ground black pepper<\/li>\n
      • \u00bc tsp sea salt<\/li>\n
      • \u00bc tsp chopped or crushed garlic<\/li>\n
      • 2 (4-6 oz each) boneless, skinless chicken breasts<\/li>\n
      • 12 large asparagus spears, trimmed<\/li>\n
      • 5 lemon slices (optional)<\/li>\n
      • 2 tbsp grated Parmesan cheese<\/li>\n<\/ul>\n

        DIRECTIONS<\/strong><\/p>\n

        Preheat oven to 450 F. Line a baking sheet with parchment paper or aluminum foil and coat lightly with nonstick cooking spray. In a medium bowl, combine lemon juice, honey, pepper, salt and garlic. Add chicken and toss to coat. Place chicken and asparagus on prepared sheet and drizzle remaining marinade over top. Place lemon slices on both chicken and asparagus, if using, then sprinkle cheese on asparagus. Cover with foil and bake 15 minutes. Remove foil, flip chicken and stir asparagus and cook another 5 to 7 minutes, or until chicken is cooked through.<\/p>\n

        Nutrition Facts (per serving): <\/strong>calories 253, fat 5 g, protein 31 g, sodium 416 mg, carbs 24 g, fiber 3 g, sugar 19 g<\/p>\n

        \"Sheet<\/figure>\n

        3. Sheet Pan Protein Pancakes<\/h3>\n

        Makes:<\/strong> 6 Servings<\/p>\n

        Prep Time:<\/strong> 5 Minutes<\/p>\n

        Bake Time:<\/strong> 15 Minutes<\/p>\n

        INGREDIENTS<\/strong><\/p>\n

          \n
        • \u00be cup oat flour<\/li>\n
        • \u00be cup buckwheat flour (You can sub rolled or ground oats.)<\/li>\n
        • \u00bd cup vanilla whey protein powder<\/li>\n
        • \u00bc cup sugar<\/li>\n
        • 2 tsp baking soda<\/li>\n
        • \u00bd tsp sea salt<\/li>\n
        • \u00bd tsp ground cinnamon<\/li>\n
        • \u00bc tsp nutmeg<\/li>\n
        • 2 cups low-fat buttermilk or milk of choice<\/li>\n
        • 1 large egg<\/li>\n
        • 1 large egg yolk<\/li>\n
        • 2 tbsp unsalted butter, melted<\/li>\n
        • 1\u00bd tsp vanilla extract<\/li>\n<\/ul>\n

          DIRECTIONS<\/strong><\/p>\n

          Preheat oven to 425 F. Line an 18-inch-by-13-inch rimmed baking sheet with parchment paper and coat with nonstick cooking spray. Add dry ingredients to a large bowl and stir to combine. In a separate bowl, whisk together buttermilk, egg, egg yolk, butter and vanilla. Slowly pour milk mixture into dry ingredients, whisking until combined. Pour batter onto prepared sheet, tilting sheet to spread evenly. Bake on middle rack 10 to 12 minutes, rotating halfway through, or until pancake is slightly golden. Remove and slice into 12 squares. Refrigerate in an airtight container.<\/p>\n

          Nutrition Facts (per serving<\/strong>= 2 squares):<\/strong> calories 251, fat6 g, protein 20 g, sodium 847 mg, carbs 30 g, fiber 5 g, sugar 13 g<\/p>\n

          4. French Onion and Mushroom Quinoa<\/h3>\n

          Makes:<\/strong>\u00a0<\/em>4 Servings<\/p>\n

          Prep Time:<\/strong> 5 Minutes<\/p>\n

          Cook Time:<\/strong> 35-40 Minutes<\/p>\n

          INGREDIENTS<\/strong><\/p>\n

            \n
          • 1 tbsp olive oil<\/li>\n
          • \u00bd cup baby portabella mushrooms, sliced<\/li>\n
          • dash salt and pepper<\/li>\n
          • 2 cups dry quinoa<\/li>\n
          • 1 packet French onion dip mix<\/li>\n
          • 3\u00bd cups water<\/li>\n<\/ul>\n

            Tip:<\/strong> A French onion dip mix has less sodium than a French onion soup mix, so read the labels carefully if you\u2019re watching your salt intake.<\/p>\n

            DIRECTIONS<\/strong><\/p>\n

            Heat olive oil in a large soup pot over medium-high. Add mushrooms, salt and pepper and saute until mushrooms are soft, about 3 minutes. Add water, quinoa and French onion dip mix and bring to a rolling boil. Reduce heat to a simmer and cook, uncovered, 15 minutes. Reduce heat to lowest setting, cover and cook an additional 15 minutes. Remove from heat, cover and let stand 5 minutes. Fluff with a fork.<\/p>\n

            Tip:<\/strong> If any liquid remains or the quinoa is still crunchy, return it to the pot and cook on low 5 more minutes, or until all the water has been absorbed.<\/p>\n

            Nutrition Facts (per serving<\/strong>= 3 ounces):<\/strong> calories 292, fat7 g, protein 9 g, sodium 516 mg, carbs 49 g, fiber 5 g, sugar 0 g<\/p>\n

            \n

            Freezer Meals<\/h2>\n

            Your freezer is good for more than just ice cream. These recipes are healthy and hearty, and since they\u2019ve already been prepped, they are easy to heat and eat in a pinch.<\/p>\n

            \"Bacon,<\/figure>\n

            1. Bacon, Egg and Cheese Breakfast Burrito<\/h3>\n

            Makes:<\/strong>\u00a0<\/em>6 Servings<\/p>\n

            Prep Time:<\/strong> 10-15 Minutes<\/p>\n

            Cook Time:<\/strong> 30-60 Seconds<\/p>\n

            INGREDIENTS<\/strong><\/p>\n

              \n
            • 12 large eggs<\/li>\n
            • 1 tbsp milk of choice<\/li>\n
            • dash salt and pepper<\/li>\n
            • 6 low-calorie 9-inch whole- wheat tortillas*<\/li>\n
            • 6 oz shredded low-fat American cheese<\/li>\n
            • 6 slices bacon, cooked<\/li>\n<\/ul>\n

              DIRECTIONS<\/strong><\/p>\n

              Add eggs, milk, salt and pepper to a large bowl and whisk lightly. Coat a large skillet with cooking spray and heat over medium. Add egg mixture and cook, stirring continually, until no liquid remains, 3 to 5 minutes. To each tortilla, add 1 ounce cheese and 1 slice bacon. Divide eggs evenly between tortillas and fold in sides. Roll up and place seam-side down to cool. Then wrap tightly in plastic wrap and place in a large zip-close bag to freeze. When ready to eat, remove wrap and microwave 60 to 90 seconds, or until warmed through.<\/p>\n

              These burritos can last up to three months in the freezer!<\/p>\n

              Nutrition Facts (per serving)<\/strong>: <\/strong>calories 320, fat 18 g, protein 31 g, sodium 1,028 mg, carbs 21 g, fiber 14 g, sugar 2 g<\/p>\n

              *Low-carb, 60-calorie tortillas were used in the nutrition analysis.<\/em><\/p>\n

              \"PB<\/figure>\n

              2. PB and Banana Sandwiches<\/h3>\n

              Makes:<\/strong>\u00a0<\/em>10 Sandwiches<\/p>\n

              Prep Time:<\/strong> 10-15 Minutes<\/p>\n

              INGREDIENTS<\/strong><\/p>\n