BATCH PREPPING BY MACRO
The final part of the batch prepping series!
When it comes to hitting your nutrition goals, having balanced meals that align with your macronutrient needs—proteins, carbs, fats, and veggies—is key. Batch prepping is a great way to make sure you’re eating high-quality, macro-friendly meals without spending hours in the kitchen every day. Below are some examples of what prepping by each macro could look like, as you build the blocks that will create your meal.
PROTEIN
Having a variety of prepped protein options on hand makes it so much easier to whip up balanced, protein-centered meals. Whether you’re eating meat or prefer plant-based choices, here are some simple ways to batch-prep your proteins:
Crockpot chicken
Cook lean groud meat (beef, chicken, or turkey – to be seasoned now or seasoned later!)
Grill ground meat patties (beef, bison, and turkey are good places to start)
Oven-baked salmon or tilapia
Roast: pork tenderloin, sausages (chicken or pork)
Grill: shrimp, chicken, etc.
Hard-boil a dozen eggs for part of a meal or grabbable snack
Canned protein for tuna or chicken salad
Air fry tofu
Cook lentils or chickpeas
CARBS
Once your protein is ready to go, add in a prepped carb source. Here are some carbs to batch-prep:
Cooked rice
Cooked pasta (great hot or cold)
Cooked couscous
Homemade bread
Roasted potatoes or sweet potatoes
Cooked quinoa
COLOR (PRODUCE)
The more we prep our veggies (and fruit), the more accessible they become – and the more accessible they are, the more likely we are to eat them before they wilt in the fridge! Here are a few ways to make fresh produce more accessible for your meals:
Wash and chop your veggies as soon as you unpack your groceries – before they even make it into the fridge
Use pre-made salad kits
Roast veggies like broccoli, asparagus, squash, zucchini, onions, or carrots
Grill your veggies while grilling your proteins
Wash and chop fruit, or make a fruit salad for snacking
Make a veggie side dish (like a chickpea salad) that you can throw on any meal
FLAVOR (making it fun!)
A marinade, dressing, or drizzle can add some flavor, texture, and fun. Some favorites that last well for at least a week in the fridge:
LEMON TAHINI DRESSING
¼ cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
2-3 tablespoons water (adjust for desired consistency)
¼ teaspoon salt
Instructions: whisk together tahini, lemon juice, garlic, and salt. Add water until you reach your desired consistency.
HONEY MUSTARD DRESSING
¼ cup Dijon mustard
2 tablespoons honey
¼ cup olive oil
1 tablespoon apple cider vinegar
¼ teaspoon salt
¼ teaspoon pepper
Instructions: whisk together Dijon mustard, honey, olive oil, and vinegar. Season with salt and pepper.
CILANTRO LIME MARINADE
¼ cup lime juice (or juice of about 2 limes)
2 tablespoons olive oil
1 clove garlic, minced
¼ cup fresh cilantro, chopped
½ teaspoon salt
½ teaspoon ground cumin
Instructions: blend ingredients together and use as a marinade for chicken, shrimp, or tofu.
AVOCADO LIME DRESSING
1 medium avocado
2 tablespoons lime juice
2 tablespoons olive oil
1 clove garlic
2 tablespoons cilantro, chopped
¼ teaspoon salt
2-3 tablespoons water (to thin the dressing if needed)
Instructions: blend all ingredients until smooth. Thin with water if needed.
GREEK YOGURT TZATZIKI
1 cup Greek yogurt
½ cucumber, grated (squeeze out excess water)
1 clove garlic, minced
1 tablespoon lemon juice
2 tablespoons fresh dill, chopped
¼ teaspoon salt
Instructions: grate cucumber and mix with Greek yogurt, garlic, dill, and lemon juice.
When you’ve got these building blocks—prepped proteins, carbs, and color—ready to go, it takes away the time and, let’s face it, pressure that exists to make multiple balanced meals from scratch every day. Add in additional flavors from things like toppings, oils, and sauces, and you’re set!
