Meal Prep Tip #1: Vegetables


  1. Find the vegetables that you like to eat.
    • I am weird because there are very few foods I don’t like.
    • I prefer buying what’s in season/on sale.
    • There are some staples that I buy all the time. For instance, frozen Normandy Blend from Costco – always in my freezer.
  2. Dedicate one day a week to prepping those vegetables.
  3. My prep day used to be Sunday but now it is any day when I have 1-2 hours free (not often nowadays)
  4. You can prep vegetables, break them up into portions and freeze them for later use.
  5. Pre-heat your oven to 425F.
  6. While it is heating up – go ahead and cut up your veggies, if they need to be cut.
  7. Take a rolling pan or a cookie sheet (yes, there is a difference). Line it with aluminum foil, spray a little bit of spray oil.
  8. Place veggies on sheet, sprinkle your favorite seasoning or salt & pepper, coat with some spray oil.
  9. Bake/roast until the tops are desired crispness/darkness.
  11. Let the veggies cool, unless you want to burn your fingers (done that too many times)
  12. I like to cook multiple vegetables at once, since the oven is already going might as well use it.
  13. Once cooked, I place them in
  14. separate big bowls.
  15. Get out your containers.
  16. Get your scale, place one big bowl of veggies on it.
  17. Tare the scale and start scooping out desired amounts and placing them into your individual containers. Then tare again for next container. Then repeat with the next bowl of different vegetable. I like to do 4-5 oz of 2 different vegetables per container. That way I do not have to write down or remember how much each vegetable weighs.
  18. If I have a busy week/month coming up, I prep as many containers as possible and then freeze them. When on the go, I grab frozen containers, add protein – lunch/dinner is ready! Place them in a microwave or throw in pan with some water to warm-up.

My favorite macros friendly vegetables are:

  • spaghetti squash
  • broccoli
  • brussels sprouts
  • cauliflower
  • zucchini
  • yellow squash
  • bell peppers
  • green beans
  • cabbage
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