Failing to plan is planning to fail, some say.

That old saying stands true especially when it comes to meal prep. We have all been there, that dreaded moment when you are blinded by hunger and can’t seem to make a reasonable decision when it comes to what you eat. This moment usually leads to reaching for something fast and often lacks the nutritious elements you need to feel fully nourished and fuelled up for your day.

Meals don’t need to be made in a panic when you keep a few things on hand. Here are 5 meal prep staples to keep on hand for healthy meals anytime!

Roasted Veggies

The best part about this option is that you can make a giant tray of your favorite veggies and they can last you all week and work in just about any meal. Pick your favorite seasonal veggie combo, season with salt/pepper/herbs/species, and roast. Once the cooking is done, store your veggies in the fridge and get ready to enjoy an extra vegetable serving or two in your day.

These work great as a reheated side for your dinners or added to the top of any leafy green salad you have for lunch. You can even get creative and make a roasted veggie wrap for a quick on the go meal.meal prep staples

Meatballs or Veggie Meatballs

The best part about this one is that you can make a massive batch to keep on hand in the freezer and they will keep for up to 3 months. Choose your favorite combo, either meat or meatless and make up a big batch. Give them a roll and a quick cook and after letting them cool, store in airtight containers in the freezer.

Anytime you need some added protein in your meals you can take a few out, heat them up and toss them in! Having this staple on hand allows you to have a full meal with minimal work whenever you need it!

Frozen Grains

Did you know you can freeze cooked grains? Well, you can! From quinoa to farro and everything in between, you can batch cook your favorite grains and keep them in the freezer for future meals.

Reheating these grains is a breeze and you are only moments away from a delicious Buddha bowl!meal prep staples

Your Favorite Fat

Whether you prefer coconut oil or avocado oil, having a liquid or spray version of your favorite option will allow for quick additions to your cooking that will impart flavor and nutrients. As with any form of fat it is best to use in moderation to avoid over-saturating your diet!

Root Veggies

Keeping root veggies on hand is a great way to make a meal in no time. They last for ages when stored properly and can be topped, stuffed, or baked in any way you like! These veggies provide a single meal source that is full of nutrition, so your options are absolutely endless when it comes to how you eat them!

So the next time you go to meal plan, see if a little extra prep will go a long way in your kitchen. You may just find that with a little effort and a bit of planning that you will have healthy, delicious, and nutritious meals available to you every day of the week.

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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