You will surely already have heard of it, the term “meal prep” abbreviated from English “meal preparation”.The initial version indicated a method to plan and prepare the meals of the week, creating “recipes” already defined. This organization certainly saved time and money but left little room for flexibility and creativity.
With the evolved version of “meal prep” comes to the fore:
- the importance of what we put into our bodies, which should not be simple food but a food that nourishes us and helps us to keep us healthy
- greater confidence and a sense of freedom in front of the stove, “dishes” are no longer created but “bases” that make the composition of our meals easy and appetizing, varying the combinations, but also changing the appearance, of proteins, carbohydrates, vegetables and fruit
- the elimination of stress, energy, economic and food waste putting our meals with awareness quickly and without stress.
HOW TO START
The necessary condition for being able to start organizing our “meal prep” carefully is the knowledge of some key points, they helped me to understand “what and how to do”, and I hope they will help you too, some articles written by doctors that I submit to you immediately:
What does our body need?
Which foods should always compose our meals?
A carbohydrate base:
◊ pasta; bread; rice; polenta (corn); cereals and other seeds (wheat, spelled, kamut, rye, barley, oats, buckwheat, millet, quinoa, sorghum, etc.);
◊ water crackers (rice, corn, spelled);
The important thing is that the “farinaceous” element (from the first course to the bread, from the savory pies to the sweet ones) is obtained with flour as complete as possible or with a medium-low glycemic load.
Legumes are part of the “integral carbohydrates” sector due to their higher percentage of starch than the protein content.
A protein component:
◊ all kinds of meat (beef, veal, pork, turkey, chicken, rabbit, horse);
◊ eggs (of hen, goose, quail, duck);
◊ all kinds of fish, fresh or frozen;
◊ oily seeds (walnuts, hazelnuts, almonds, pine nuts, etc.) unsalted;
◊ atural cheeses, that is made with milk, rennet and salt, without preservatives or additives (not more than 2-3 times a week);
◊ sliced meat without glutamates, polyphosphates, nitrites and nitrates (not more than 2 times a week);
◊ soybean as a seed or as a derivative (tofu).
Fruits and vegetables
◊ That is foods rich in soluble and insoluble fiber, vitamins, antioxidants. If raw and plain they can be consumed in free quantities throughout the day. If cooked or seasoned, they should be consumed only at mealtimes even more abundantly than expected for carbohydrates and proteins.
They are an essential source of nutrients and are useful in controlling glycemic peaks; for this reason they can (and must) be used in a serene way in their daily life, avoiding trans fats .
Refrigerator and freezer are allies if you have little time?
Now with clearer ideas we are ready for the organization, I will talk about my “meal prep” in the next posts.
In the meantime I have prepared:
MEAL PREP RECIPES, now you can click and find different ideas
MEAL PREP 2: Organization of the weekly menu ◊ APP ◊ What do I cook
MEAL PREP 3: How to prepare, season and cook food correctly
MEAL PREP 4 How to cool and prepare my recipes for conservation “meal prep”