柔软的饭菜准备可以帮助您减轻体重的6种方式

Sunday social media can provide such a beautiful sight: An entire counter taken up byhard-boiled eggs，，，，烤鸡胸肉，，，，colorful veggiesand perfectly fluffy糙米— all ready to go in perfectly portioned containers for meals throughout the week. It’s周末进餐预选目标。

花几个小时来确保您一周有滋养餐达到您的营养和减肥目标的一个很好的策略。“In order to adopthealthier eating habits that promote weight loss，，，，you have to make it as easy as possible on yourself. If it feels too challenging or too time-consuming, your new eating habits will probably not be sustainable,” says Samantha Cassetty, RD.

用餐做好准备easy to eat healthfully no matter what curveball is thrown into your day（繁忙的时间表，额外的压力，最后一刻的截止日期）。“你是在这种情况下，更有可能吸引更多卡路里的食物，，，，so meal prep gives you a no-brainer alternative, which helps support your goals,” Cassetty says. This strategy requires absolutely no willpower —you have a plan。

That’s all great, but many people find meal prep to be laborious and don’t necessarily enjoy cooking, notes Cassetty. “Loosening up your meal prep can save time and effort, so it fits more organically into your schedule,” says Cassetty. What’s more, even if you like a more rigid approach now, there might be a time in the future when you want to try another strategy to see if it fits your lifestyle better, she says.

The good news is you can still shed pounds with a less complicated meal prep approach. Try these five tips to reap the benefits:

卡塞蒂说，在您任命的杂货店购物日之前，请查看您的一周，并大致概述您将要做什么，留出即兴餐和剩菜剩饭的空间。她建议，也许您只计划1-2顿早餐，2-3次午餐和三场晚餐。例如，早餐可能是隔夜的麦片。午餐可能是素食辣椒or高蛋白鸡肉沙拉over a bed of greens. Dinner might be a whole-grain pasta, salmon with veggies and turkey burgers. Allow yourself to mix-and-match and swap in whatever protein or veggies look good at the store. Bonus: This is a more预算友好的方法，，，，too. You can count onleftovers，，，，quick fresh meals with pantry staples还有几个有趣的外卖夜，一周。

您不必自己做。卡塞蒂说：“确定进餐准备的哪一部分特别令人生畏。”也许要经过蔬菜准备的洗涤片清洁过程，这尤其耗时。那就是在这里用袋子，沙拉套件和袋装切碎的羽衣甘蓝或切碎的布鲁塞尔新芽派上用场。这项工作是为您完成的，您需要做的就是做饭。即将加热的谷物，例如米饭或藜麦，它们以货架稳定包装或冷冻部分出现，意味着您甚至不需要锅。

或者，也许您真的想吃更多的成分，例如lentils，，，，but you find them intimidating and time-consuming to cook. These come in ready-to-eat bags (in the produce section). The same is true of other foods like beets. Also, go for商店购买的烤肉店鸡肉，预包装的煮鸡蛋或预先煮熟的鸡肉香肠，用于您只需要加热即可。

烤一些蔬菜卡塞蒂说，要与您的饭菜混合。您可以根据自己的心情选择当天吃的食物，使其更适合您的口味定制，可以（通常也可以）定期更改。也可以说不同的whole grainsand蛋白质，可以很容易地一起扔grain bowlsfor combinations to suit your mood.

砍掉本周的十几个蔬菜和水果并不有趣。但是，每天拿出切菜板也不是那么有趣。因此，将这两个任务结合起来，当您将切菜板淘汰时，请切碎一件额外的项目。Cassetty说，例如，如果您要切碎西兰花，那么明天就切成红辣椒条作为零食。如果您要制作Farro，请将批量加倍，以便您可以再吃一晚。

尽管通常有更多的空闲时间准备进餐时，但如果这对您不起作用，请不要担心。准备时间和精力使其更加愉快，可持续，而不是不断令人恐惧的星期日。记住，是否是分配小吃一个早晨或简单地库存healthy frozen meals，这一切都很重要。

It’s easy to prep the same thing over and over, but that can get boring fast andlead you to overeator ditch meal prep altogether. Having leeway to make impromptu decisions (even when you’re at the grocery store) to try a new-to-you veggie or plan aThai currynight instead of your usual pasta is key. This keeps things interesting and prevents boredom. A flexible path helps you make it a lifestyle, says Cassetty, which is the best way to支持长期健康和减肥目标。

解锁就像有营养师，教练和教练一样 - 触手可及。去保费获得专家指导和独家工具，可以帮助您实现个人健康目标。