如果您已经有经验用餐，您知道在本周晚些时候将时间放在前期节省的时间和头痛，更不用说weight-loss even easier。If you’re just starting out on your meal planning journey, you’re probably doing so because you hope it’ll make your life a little easier.
Meal prep doesn’t have to be complicated — in fact,自定义很容易depending on yourbudget, lifestyle and饮食偏好。At its most basic level, you could just cook aprotein， A粮食和蔬菜in bulk and eat the same meal on repeat for a week. Or, you could learn easy ways to level-up your ingredients, your process and your meals — it’s possible to make food tastier and more interesting without a whole lot of extra effort.
为了帮助您这样做，我们要求注册的营养师分享他们最好的餐费提示。从批处理蔬菜到预融化您的蛋白质，以下是一些初学者，中级和高级餐食者的技巧。
BEGINNER TIPS
利用冷冻农产品
“不要忽略冷冻水果和蔬菜，特别是如果您想eat healthy on a budget。冷冻的成本通常比新鲜的水果和蔬菜少，并且由于它们的使用寿命更长，所以也有帮助reduce food waste。诀窍是寻找没有添加剂的品种，例如额外sodium或者糖。我爱冷冻辣椒轻松法吉塔斯，冷冻混合蔬菜Primavera的面食和冷冻的樱桃混合成酸奶或冰沙。”
- RD的Kim Yawitz，Two Six Fitness在密苏里州圣路易斯
选择一周的全谷物
“批量煮一整谷物在一周开始时藜麦，法罗，大麦或小麦浆果。Then, you can add 1/2 cup to salads at lunch to boost纤维，使您充满时间，并防止下午的崩溃和碳水化合物的渴望。您也可以将[谷物]加热并加入晚餐，混合汤或做成粮食bowl。”
- Lainey Younkin，MS，RD，减肥营养师Lainey Younkin Nutrition
USE BEANS FOR A PLANT-BASED, BUDGET-FRIENDLY PROTEIN
“I use豆子作为预算友好的方式，可以扩展每天食谱的部分，同时给他们狗万买球网址植物性蛋白质和纤维提升。这个技巧也可以帮助减少动物蛋白的摄入量。例如，将排干的黑豆搅入炸玉米饼馅, cannellini beans into意大利面酱汁或红肾脏汤。”
—Beth Stark，RDN，宾夕法尼亚州哈里斯堡的营养师和营养顾问
用蔬菜汤煮蔬菜
“I love to saute a big batch of veggies like onions and green peppers. Instead of cooking them in oil or butter, I use low-sodium vegetable broth. This adds a ton of taste without many calories at all. I save the oil in my meal for cooking my protein or to use as a salad dressing.”
—艾米·戈林, MS, RDN, a registered dietitian in Stamford, Connecticut
存放您的食品储藏室
“确保您的厨房备有订书钉成分，您可以用来拌简单的营养餐。保留罐头食品，例如豆子, tomatoes, and fish (like金枪鱼和鲑鱼），盒装蔬菜/鸡肉汤以及手上的快速烹饪谷物，并将冷冻奶油备件储备在冷冻的蔬菜和蛋白质上。从只有几种成分，您就可以做一个bean chili或快速晚餐米和豆类含蔬菜和蛋白质的豆类。
—Jennifer Lease，RD，烹饪营养师和科罗拉多州丹佛市的Chefgirl Nutrition的所有者
MAKE A MENU
“Plan your weekly menu购物之前。如果感觉太麻烦了，请从计划至少三顿饭（如果您的家人超过四个人）开始，那么您将拥有剩菜available on the other days. Once your dinners are planned, you will be able to purchase all the ingredients necessary for the week. As an added food budget bonus, plan your meals based on the grocery store sale ads and buy foods that are in season.”
—托比·史密森（Toby Smithson）, MS, RDN, a diabetes lifestyle expert with Diabetes EveryDay
中间技巧
购物散装垃圾箱
“Keep your wallet happy and buy dried beans and grains in bulk instead of canned or boxed. It’s not only cheaper, but 1 cup of dried beans or grains (like rice, quinoa or barley) yields almost triple the amount when cooked. I like to batch cook a few pounds at a time and freeze a portion for later use. Then, I连连看其余的一周汤或辣椒,炸玉米饼碗,墨西哥卷饼或者谷物沙拉。
—Erin Hendrickson，RDN，营养师和无废营养的所有者
煮蔬菜
“准备进餐时避免湿润蔬菜的最简单方法是略微煮熟，无论您是炒，炒，蒸汽或烫，然后震惊。这样，它们保留了更多的营养，当您将它们重新加热以快速用餐时，它们将是完美的。这与各种菜肴都很好，包括炒米饭装满蔬菜，谷物碗，汤和配菜。
—Cindy Chou，位于加利福尼亚州圣塔莫尼卡的一位健康的厨师和烹饪营养师，烹饪的声音
准备碗
“从饭菜准备好的猜测和做自己的电力碗for lunch or dinner. Mix and match 4 ounces of protein, 1/2 cup (75g) of grains, 1–2 cups (150–300g) of veggies, 1/4 cup (75g) of toppings likenuts或者seeds和couple tablespoons of your desired dressing. This healthy balance of ingredients keeps you fuller longer.”
—麦肯齐·伯吉斯（Mackenzie Burgess）, RDN, dietitian and recipe developer at Cheerful Choices in Fort Collins, Colorado
标记一切
“万博博彩手机登录我厨房中的必需品包括一卷蒙版胶带和一支沙皮笔。如果我喜欢它，或者如果它需要其他东西为“医生”和日期，我将所有产品标记为产品。有时我的标签会说‘添加更多墨西哥胡椒。’ (I might be willing to pull out a container of frozen chili for guests, but if it was a leftover/planned over that wasn’t a favorite dish, I wouldn’t remember unless I labeled it accordingly. ”
—Rebecca Clyde，MS，RD，位于犹他州盐湖城的营养师
DIY快速燕麦片包
“跳过即时的燕麦片包和make your own。I combine a 1/2 (75g) cup old-fashioned rolled oats with 1/2 teaspoon cinnamon, 1/2 teaspoon姜黄，1汤匙杏仁片和1汤匙葡萄干或切碎的干樱桃。您可以提前制作单人包，并将每个包装存储在可重复使用的袋子中，因此早晨没有必要的量度。准备早餐时，加入1杯（120毫升）水，然后在燕麦中微波炉2分钟。淋上枫糖浆，或在您喜欢的果酱或果冻中加入茶匙左右。”
—丽莎·安德鲁斯，RD，所有者声音咬伤营养
高级提示
购物当地肉
“我大量购买碎牛肉和猪肉当地农民。I portion it out into freezer bags in 1-pound portions and flatten them out so that they store easily in my freezer. Also, flattening them out like this allows them to thaw faster.”
—Jennifer Smart，MS，RD，马里兰州亨廷敦的Smart Nutrition的所有者
MARINATE YOUR PROTEINS
“我购买了四种敷料/腌料chicken breast,豆腐,三文鱼,chicken thighs）在一个可重复使用的袋子中。然后，我冷冻或冷藏，直到准备好使用。本周，我正在制作原始厨房的香菜石灰，全食物365的红色辣酱酱，Maya Kaimal的Tikka Masala和Primal Kitchen的Teriyaki。”用足够的时间将蛋白质涂在可重复使用的袋中。”
—玛丽安娜·迪尼恩（Mariana Dineen）, MS, RD, dietitian at Pretty Nutritious in Houston, Texas
做额外的食物
“Meal prep can be a struggle if you’re cooking recipes for one, but you shouldn’t let that be an obstacle. Instead, seek out your最喜欢的食谱狗万买球网址和新的美食和make extra servings. You can do this when you’re already cooking (it doesn’t have to be Sunday), so you don’t always have to spend hours on the weekend prepping a bunch of meals.”
- 克莱德
做自己的调味料
“一种使饭菜美味的简便方法是different sauces和dressings on hand. My favorite is a tahini dressing: 1/2 cup (150g) tahini, 1/4 cup (60ml) soy sauce, a splash of rice wine vinegar and water, 2 garlic cloves and a 1-inch piece of姜，用搅拌机泥。在谷物，沙拉和蔬菜上很棒。”
—Amanda Terillo，MS，RD，位于弗吉尼亚州夏洛茨维尔的营养师
Make progress every day while you work on mini fitness and nutrition goals, like walking more steps or learning to track macros. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.
