How to Meal Prep | Complete Beginner's Guide
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How to Meal Prep | Complete Beginner's Guide
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Want to find out how to meal prep easily? With this complete guide, you'll learn how to prep meals ahead and store them while you're busy and on a healthy diet, simplifying your week. All it takes is a little planning and some kitchen time!
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Ingredients
- 12 tablespoon chia seeds
- 6 tablespoon ground flaxseed meal optional
- 3 cups plant-based milk such as unsweetened coconut or almond milk, or any other milk of your choice
- 6 tablespoon maple syrup or honey or another sweetener of choice such as stevia, monk fruit, or brown sugar
- 1 teaspoon pure vanilla extract optional (or almond extract, etc)
- 1 ½ cups frozen or fresh berries or other fruit of choice such as mango
Instructions
- Place 6 medium-size mason jars on a flat surface. Fill each with 2 tablespoon chia seeds, 1 tablespoon ground flax seed meal, ½ cup milk, 1-2 tablespoon maple syrup, and vanilla extract.
- Stir well and let the mixture sit for 10-15 minutes or until the chia seeds start to thicken and gel.
- Stir it again and top with ¼ cup of berries. Secure each jar with a lid and store them either in the fridge or freezer.
Equipments used:
Notes
- How to Store
- The longevity of your meal preps largely depends on where they are stored and the type of ingredients used. However, here are some general timelines:
- The longevity of your meal preps largely depends on where they are stored and the type of ingredients used. However, here are some general timelines:
- The longevity of your meal preps largely depends on where they are stored and the type of ingredients used. However, here are some general timelines:
- The longevity of your meal preps largely depends on where they are stored and the type of ingredients used. However, here are some general timelines:
- Fridge: Most meal preps stored in the refrigerator remain fresh for 3-5 days. Foods high in moisture or lightly cooked might have a shorter shelf life. It’s important to note that your fridge's temperature should be below 40 F to prevent bacterial growth.
- Fridge:
- Fridge:
- Fridge:
- Most meal preps stored in the refrigerator remain fresh for 3-5 days. Foods high in moisture or lightly cooked might have a shorter shelf life. It’s important to note that your fridge's temperature should be below 40 F to prevent bacterial growth.
- Most meal preps stored in the refrigerator remain fresh for 3-5 days. Foods high in moisture or lightly cooked might have a shorter shelf life. It’s important to note that your fridge's temperature should be below 40 F to prevent bacterial growth.
- Most meal preps stored in the refrigerator remain fresh for 3-5 days. Foods high in moisture or lightly cooked might have a shorter shelf life. It’s important to note that your fridge's temperature should be below 40 F to prevent bacterial growth.
- Freezer: If you're planning to eat your meal preps much later, they should be frozen. When properly stored, they can last for 2-3 months. However, while freezing can preserve food safety, the quality in terms of texture and flavor will degrade over time.
- Freezer:
- Freezer:
- Freezer:
- If you're planning to eat your meal preps much later, they should be frozen. When properly stored, they can last for 2-3 months. However, while freezing can preserve food safety, the quality in terms of texture and flavor will degrade over time.
- If you're planning to eat your meal preps much later, they should be frozen. When properly stored, they can last for 2-3 months. However, while freezing can preserve food safety, the quality in terms of texture and flavor will degrade over time.
- If you're planning to eat your meal preps much later, they should be frozen. When properly stored, they can last for 2-3 months. However, while freezing can preserve food safety, the quality in terms of texture and flavor will degrade over time.
- If your chia seeds don't gel and thicken after 15 minutes, you probably have gotten dud chia seeds. They can go bad if they've been sitting in your pantry for too long or not stored properly in an air-tight container. But don't throw your chia pudding away. You can blend the entire mixture with the fruit in a blender, adding a little more of the liquid and fruit, to make a smoothie.
- Yes, you can freeze chia pudding, but opt for containers with straight sides that won't risk shattering in the freezer. Also, make sure to defrost your chia pudding in the fridge about 2 days ahead of eating it.
- RATIO: The ratio of chia seeds to milk is 1 tablespoon of chia for every ¼ cup of milk.
- If you are in a hurry, you can heat your milk in the microwave and then mix in the chia seeds. Let it rest with the lid on for 5 minutes and then open the jar and stir in again. It will save about 10 minutes of your time as opposed to prepping with cold milk.
- Fridge: Most meal preps stored in the refrigerator remain fresh for 3-5 days. Foods high in moisture or lightly cooked might have a shorter shelf life. It’s important to note that your fridge's temperature should be below 40 F to prevent bacterial growth.
- Freezer: If you're planning to eat your meal preps much later, they should be frozen. When properly stored, they can last for 2-3 months. However, while freezing can preserve food safety, the quality in terms of texture and flavor will degrade over time.
Nutrition Information
Show Details
Calories
178.4kcal
(9%)
Carbohydrates
17g
(6%)
Protein
7.6g
(15%)
Fat
9.6g
(15%)
Saturated Fat
1.1g
(6%)
Polyunsaturated Fat
7g
Monounsaturated Fat
1.1g
Trans Fat
0.03g
Sodium
49.2mg
(2%)
Potassium
265.4mg
(8%)
Fiber
9.9g
(40%)
Sugar
3.9g
(8%)
Vitamin A
282.3IU
(6%)
Vitamin C
1.4mg
(2%)
Calcium
305.3mg
(31%)
Iron
2.5mg
(14%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 1784 kcal
% Daily Value*
| Calories | 178.4kcal | 9% |
| Carbohydrates | 17g | 6% |
| Protein | 7.6g | 15% |
| Fat | 9.6g | 15% |
| Saturated Fat | 1.1g | 6% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 1.1g | 6% |
| Trans Fat | 0.03g | 2% |
| Sodium | 49.2mg | 2% |
| Potassium | 265.4mg | 6% |
| Fiber | 9.9g | 40% |
| Sugar | 3.9g | 8% |
| Vitamin A | 282.3IU | 6% |
| Vitamin C | 1.4mg | 2% |
| Calcium | 305.3mg | 31% |
| Iron | 2.5mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
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Overall Rating
5.0
12 reviews
Excellent
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