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Monthly Hacks HACKS FOR MEAL PREPPING Written By:Sophia Harris 20 College can be an exciting experience, but it can be daunting trying to maintain a healthy diet while juggling schoolwork, a social life, and job or volunteering. So, some people will turn to meal prepping to make it easier to keep up with a balanced diet. If you are interested in starting to meal prep, or need some new tips, this is the guide for you. The first tip is time management. This will allow you to schedule out when to meal prep, complete school work, and participate in hobbies and social events.1 Meat and fish can be the most expensive items in your shopping list. To save money, pick one protein and create different meals around it.1 Look for ingredients that can be used in a variety of recipes in order to save money on grocery costs. Examples of some multi-use ingredients include: potatoes, carrots, mincemeat, tomatoes, and peas.1 Another idea is to keep a notebook handy to write down simple recipes. This can be very useful reminder of quick and easy meals when school, work, and day to day life pile up.1
Another tip for more manageable meal prepping is to chop and freeze your vegetables. Chopping vegetables can take a lot of time, so preparing them before can help reduce food waste due to rot and save you a few extra minutes.1 There are four methods one can use when meal prepping: make-ahead meals, batch cooking, meals for one, and ingredient prep.2 Look at your schedule and find one that will fit best into your life. Remember to buy staple ingredients in bulk like rice, pasta, beans, and oats as it is more affordable and has a long shelf life.3 Reach for frozen fruits and vegetables because buying fresh can increase your grocery bill. Frozen fruit and vegetables are versatile in recipes and have a longer shelf life compared to buying fresh.3 When choosing proteins look for the more affordable options. These proteins include: chicken thighs, canned tuna, eggs, and tofu.3 Plan your meals around your local grocery store’s weekly sale to reduce food costs.3Some meals are easier to prepare and freeze for later consumption. Some ideas include: Chicken, beef, or vegetarian chili, lasagna, baked ziti, calzones, chicken cacciatore, quiche, and enchiladas.4 Another idea for easy meal prep is to prepare one-pot meals because they require less dishes and are quick to clean up.4Keep a collection of seasonings and spices to create a variety of flavor in your meals.4 When it comes to preparing snacks choose more high fiber foods. Some food that fit in this category would be beans like edamame and chickpeas, vegetables like broccoli and cauliflower, and fruits like raspberries and pears. Two trendy ideas are to make roasted chickpeas or seasoned edamame with chili powder or pepper flakes.5 Food that absorbs water help you to feel fuller for longer periods. This happens by slowing down the processing of carbohydrates. Chia seeds and seaweed are two options that are hydrophilic. You can add chia seeds to your yogurt and eat seaweed in musubi.5 Foods rich in protein can also be very filling as well. Three protein rich foods to snack include cottage cheese, greek yogurt, and nut butters. You can snack on greek yogurt with fruits and seeds, nut butter with whole wheat crackers, apple slices, and celery, and cottage cheese with fruits or nuts.5 I hope that this guide can be a good starting point for researching meal prep. There are many websites that have meal prep information and recipe ideas. Wishing you the best of luck on your meal prep journey! References 1. Ando A. 9 Meal Prepping Tips For College Students. Honest Food Talks website. Updated October 30, 2021. Accessed November 26, 2023. https://www.honestfoodtalks.com/basic-meal-prepping-tips-college/ 2. Carr C. The Ultimate Cheap & Easy Meal Prep Guide For Students. Universal Student Living website. Published August 8, 2022. Accessed November 26, 2023. https://www.universalstudentliving.com/blog/the-ultimate-cheap-easy-meal-prep-guide-for-students 3. Curry K. 48 College Meal Prep Ideas for Students. Fit Men Cook website. Published October 4, 2023. Updated November 20, 2023. Accessed November 26, 2023. https://fitmencook.com/blog/college-meal-prep-ideas-for-students/ 4. Grand Canyon University writer. The Essential Guide to Meal Prep for College Students. Grand Canyon University website. Published May 15, 2023. Accessed November 26, 2023. https://www.gcu.edu/blog/gcu-experience/essential-guide-meal-prep-collegestudents 5. Kaiser Permanente writer. Snack hacks: Eat healthy at home or on the go. Kaiser Permanente website. Published March 29, 2023. Accessed November 26, 2023. https://healthy.kaiserpermanente.org/georgia/health-wellness/healtharticle. snack-smart-on-the-go#:~:text=A%20strawberry%2C%20yogurt%2C%20and%20granola,making%20no-bake%20energy%20bites 21
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January 2024

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