If you’re a die-hardmeal prepper, you’re probably hard at work on any given Sundaycooking chicken breasts, boiling a dozeneggs, roasting a蔬菜的彩虹并蒸brown rice。While this is a great way to stay on top of healthy eating and promote weight loss, sometimes you want to spend less time in the kitchen — with the stove off — especially when it’s hot out.
Here, RDs share their best tips for no-cook meal prep:
SLICE AND DICE VEGGIES
When it comes to eating morefiber-rich veggies,Anne Mauney, RD, preps them two different ways at the same time. “I slice half into snackable pieces, and then dice the rest to add tosaladsorgrain bowls,” she says.
MAKE SOUP IN A BLENDER
Soup in the summer sounds too hot — unless you’re making a chilledgazpacho。In your blender, combine peak-of-season produce, liketomatoes, summer squash, herbs, cucumbers and peppers, and blend with olive oil, garlic, salt and pepper until it’s a pleasingly chunky-yet-smooth texture, saysSarah Krieger, RD.
SPIRALIZE VEGGIES
You can使各种蔬菜螺旋as a base for refreshing salads oralternative pasta。Zucchini is the classic, but you can also use the tool for beets, carrots, summer squash, cucumbers and jicama. If you’re pressed for time and your budget allows, Krieger notes that you can splurge on already-prepared spiralized veggies, found in the refrigerated section at some grocery stores.
TAKE ADVANTAGE OF ROTISSERIE CHICKEN
它不仅可以节省您的时间，而且购买烤肉店的鸡肉也比吃几顿饭便宜。Mauney认为rotisserie chickenone of the cornerstones ofquick and easy meals。她用它来填充三明治，制作炸玉米饼和生菜卷，或用作地瓜的馅料。另外，这是享受白肉和深色肉鸡的好方法，each have their own health benefits。
使NO-BAKE能源咬
These are made by combining nuts and dried fruit in a food processor, then stirring in other mix-ins (likeoats, shredded coconut, cinnamon and vanilla) and rolling into a ball. “The flavorscan be completely customizableto your taste preferences, and the result makes for a super portable snack,” says Mauney.
SKEWER IT
Try the easiest two-ingredient no-cook snack ever from Krieger: cubed melon (which you can also buy pre-cut in the fruit section at the grocery store) wrapped withlean deli meat。它不仅是美味的甜食小吃，而且会帮助您up your protein intake。
SOAK OATS OVERNIGHT
“If you need a super convenient grab-and-go breakfast,尝试过夜燕麦,” says Krieger. To make this happen, take individual containers and add in equal amounts of dried oats, milk of your choice and yogurt. Stir together and addfrozen fruit(another hack that saves chopping time and results in a sweet topping), cinnamon,seedsand/or nuts. Store in the fridge overnight. You can alsobuy pre-packaged overnight oatsand soak them. Either way, cool,satisfying oatsawait you the next morning.
