Top Three Tips To Start Meal Prepping

She’s a chef on a meal prep and healthy cooking mission!

Chef Kat Marris, Fresh & Balanced, runs an online meal prep program designed to take the stress out of meal prepping and healthy eating. She also teaches meal prep cooking lessons, is a food blogger and writes about meal prep topics and healthy recipes.

Kat says her goal is to help you eat healthier and feel better one meal at a time, and in our kitchen today, she’s doing just that! 

Tip 1: Pick one mealtime where you struggle making healthy choices and prep that meal. For example, most people skip breakfast because of crazy schedules, school drop offs and work.

To ensure you don’t miss the most important meal of the day, here are two recipes you can make quickly to keep you energized all morning!

Tip 2: Start small. Don’t try and meal prep a ton of recipes and meals on your first few times as this always results in disaster. For example, start with a few lunches. One of my subscribers’ favorite recipes is this hot wing chicken salad.

Tip 3: When you’re confident you can quickly prep one mealtime, begin to add more meals. Sometimes the next best place to add to your meal prep is snacks.  When I first started meal prepping years ago, I began by making snacks to bring to work so I could avoid the office vending machine. 

Blueberry Muffin Overnight Oats 
Makes 1 serving 
1/2 cup rolled oats 
1/2 cup unsweetened coconut milk
1/4 cup plain Greek yogurt 
1 tablespoon honey 
1 tablespoon chia seeds 
Pinch of cinnamon 
1/4 cup walnuts 
1 tablespoon coconut flakes 
1/3 cup fresh blueberries 

In a medium bowl, combine all ingredients except for the toppings. Pour oat mixture into a small meal prep container and add toppings. Refrigerate overnight before eating.

Ham and Spinach Egg Muffins 
Makes 12 muffins (one serving is two muffins) 
6 eggs
1 (16oz) carton egg whites
1/2 cup fresh spinach, finely chopped
1/2 cup diced ham
Pinch of garlic powder (optional)
Salt and pepper to taste 

Heat oven to 400 degrees. Grease a 12 count muffin tin with coconut oil or use silicone liners.
Mix all ingredients in a large bowl. Evenly divide egg mixture between a 12 count muffin tin.
Bake for 15- 20 minutes or until  muffin centers are set. Remove and allow to cool then divide between meal prep containers.

Hot Wing Chicken Salad 
Makes 6 servings 
2 pounds chicken tenders
1/2 tablespoon olive oil 
1 cup Franks RedHot Buffalo Wing Sauce
2 cups cherry tomatoes 
1 cucumber, sliced 
2 stalks celery, thinly sliced 
12 cups greens (I like to use a spinach/arugula blend)
1 bottle low-fat ranch dressing
Salt and pepper to taste  

Heat oven to 400 degrees. Place chicken tenders on a large rimmed sheet tray. Drizzle with olive oil and sprinkle with salt and pepper. Bake in the oven for 10-15 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool. 

Dice chicken tenders into bite-sized pieces once cool and toss in a large bowl with buffalo wing sauce.

Evenly divide lettuce, cucumber, celery and tomatoes between meal prep containers. Top with cooked hot wing chicken and store ranch dressing on the side. 

Chocolate Chip Cookie Dough Energy Bites
Makes 15 bites
1 cup rolled oats
1/4 cup coconut flakes
1/4 cup chopped walnuts
1/4 cup mini semi-sweet chocolate chips
1/2 cup creamy peanut butter
1/4 cup honey
1/4 teaspoon vanilla extract

Mix all ingredients in a bowl until well blended and roll into balls using a tablespoon or cookie dough baller. Store in the fridge in an airtight container.

Instagram: @katmarris 
Facebook: Fresh and Balanced

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