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Your Guide to Meal Prepping this Winter

We all know that looming feeling towards the end of the year when everyone starts talking about new years resolutions. For many, this tradition is nothing short of discouraging. Once the novelty of the new year wears off and our schedules return to chaos, it can feel impossible to keep up with your new goals. However, some resolutions are worth keeping. 


If you are looking for a manageable new years resolution that checks all your boxes, look no further than meal prepping. Prepping your meals can help you meet your fitness goals, help to eliminate food waste and ensure you are getting proper nutrients on a daily basis. Most of the time, poor lifestyle decisions come from a lack of preparation and a need for a solution on the fly. What does this mean? More eating out and less conscious food choices. 


The best part? Prepping your own food at home means you know what you are eating. The reality is, we do not always know what is in our food. Some take-out options may appear to have clean ingredients, but contain additives we are unaware of. It is extremely difficult to know how things are being prepared in a kitchen you are not in. 


Aside from health reasons, meal prepping also helps to eliminate food waste and save money on groceries. When you pre-plan out portions, it can help you incorporate the same foods for multiple meals which helps you get the most out of your ingredients. It makes you feel good while being environmentally friendly. On the financial side of things, meal prepping can be budget-friendly! Heading to your local market with a list in hand makes it so you will be less likely to buy things that are unnecessary. We tend to spend more when we do not know what we are looking for. 


We know this sounds great in theory, but can be harder to put into action. To help with that, here are some meal prep ideas to help you get started. 


  • Shredded Chicken Taco Bowls:
      1. In a slow cooker, mix salsa, lime juice, taco seasoning and cilantro
      2. Season the chicken to taste and mix in the sauce above. Cover and cook on high for four hours or low for seven to eight hours 
      3. Remove the chicken and shred. Then, add toppings of your choice and mix with 1 serving of rice (toppings include: black beans, pico de gallo, avocado, etc) 
      4. Freeze leftovers and enjoy them throughout the week 
  • Eggplant, Potato & Tomato Stew: 
    1. Preheat oven to 400 degrees 
    2. Score potatoes just deep enough to break the skin. Place in a medium pot of boiling water for about 8 minutes until they are halfway cooked. 
    3. Drain potatoes and rinse them with cold water. Then, peel the skin and cut into ½ inch pieces 
    4. Place eggplant and bell peppers on a baking sheet. Season to taste and add about 4 tablespoons of olive oil. Bake for 25 minutes and flip halfway through. 
    5. Then, add some olive oil to a pan and saute your onion. After about 3-4 minutes add 1 tablespoon of tomato paste, 3 cloves of garlic 1 teaspoon of smoked paprika, and salt & pepper. Stir until fragrant. 
    6. Then, add potatoes to the mixture and stir in 1 can of chickpeas (rinsed and patted dry) 
    7. Once the eggplant and bell peppers are finished cooking, add to a blender until you get your desired liquid. Add stovetop ingredients to the liquid and garnish with a dash of oil and herb of your choice. 
    8. Portion out and freeze the rest! 


If you are looking for further consultation or want to explore our virtual nutritional services, book online at www.naturnalife.com or give us a call at 646-609-4250 to book a session with a practitioner today



Buontempo, F. (2022, April 13). If you’re stuck in a meal prep rut, these 18 meal prep ideas are guaranteed to shake things up. tasty.co. Retrieved December 13, 2022, from https://tasty.co/article/fabianabuontempo/easy-meal-prep-ideas