Meal prep is the best way to make sure you can always rustle up something healthy at a moment’s notice (and stop reaching for the takeaway menu).
We’ve designed the I Quit Sugar: 8-Week Program with this in mind, making big batches on our Sunday cook-up which last throughout the busy week. Here are 10 meal prep staples we keep on hand at all times.
1. Quinoa.
Yes, we’re still on the quinoa train. This gluten-free grain is rich in protein, mild in flavour and at least triples its size when cooked, meaning it’s more budget-friendly than you’d think. We’ll cook up a huge batch and freeze it, then add it to any meal that needs extra bulk.
2. Chickpeas.
Chickpeas are a great source of vegetarian protein. We chuck them in a salad, curry or even a tray of roast veggies. While canned is convenient, dry chickpeas are ridiculously cheap and you can easily soak them overnight to the same effect.
3. Buckwheat flour.
Every kitchen should have flour, and our flour of choice is buckwheat. It’s rich in protein and nutrients, and you can (generally) swap it for the white stuff with no major dramas. Our favourite thing to do with it is add milk and an egg for quick ‘n’ easy pancakes we can eat all week long.
4. Oats.
Oats are one of our favourite staples and we’re not just talking porridge. We’ll add oats to meatballs, crumb chicken schnitzel or sprinkle toasted on salads. And of course, make our own granola and sweet treats for when the midweek cravings strike.
5. Stock.
Real stock (not the cubed stuff) is a boon for your gut health, on account of its high levels of soothing gelatin. We’ll brew up a large batch of stock from leftover bones, freeze it and use as a flavourful base for, well, just about anything.
6. Eggs.
Eggs are a cooking essential, but also work just as well as a satiating snack or to jazz up some uninspiring leftovers. We always make sure to buy certified free range, and organic if possible.
7. Canned fish.
As long as there are no added nasties, canned fish is about as healthy as the expensive fresh variety. And, because it lasts forever, we always have a can lying around to throw in pasta, frittatas or just on toast.
8. Frozen peas.
Frozen peas can actually be better for you than fresh (peas lose as much as 51% of their vitamin C content within 48 hours of picking). At two bucks a bag, we add peas to absolutely everything, including stews, spaghetti and even breakfast muffins.
9. Pesto.
Unfortunately, supermarket pesto is often loaded with canola oil and preservatives – no, thanks. We make our own basil pesto in literally five minutes and store it in the freezer for occasions when extra flavour is needed.
10. Spices.
A sprinkle of chilli flakes here, a teaspoon of turmeric there. Spices are undoubtedly the easiest way to make your food sing with zero effort required. And, if that weren’t enough, herbs and spices are all packed with antioxidants, so go ahead and stock up!
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