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FOOD AT UBC VANCOUVER

FOOD AT UBC VANCOUVER

11 Ideas for Meal Prep Day

By Melissa Baker-Wilson, RD, MHSc
/
Meal Planning
Meal prep to-go containers filled with food

These foods can be prepared ahead and will keep in the fridge for a few days for quick grab-and-go snacks or ingredients for meals in minutes. Click here for a downloadable, printable version of this blog post!

1. Boil Eggs

These will keep (shells on!) in your fridge for up to a week. Keep them separate from raw eggs to avoid surprises.

2. Wash Lettuce & Other Greens

Keep them in an airtight container lined with paper towel, for quick and easy salads and vegetable dishes throughout the week.

3. Wash & Cut Fruit

Such as melons, apples, pineapple or oranges. To keep apples from browning, put them with the oranges or brush them with a bit of lemon juice. Use within 3 to 4 days.

4. Wash & Cut Veggies

Such as carrots, peppers and celery. Eat as snacks or cut them small for stir-fries and soups. Use within 3 to 4 days.

5. Roast Vegetables

Toss in olive or canola oil and roast at 400˚F for 30 – 40 minutes. You’ be surprised at what you can roast – root vegetables, squash, broccoli, cauliflower and even radishes!

6. Bake Sweet Potatoes or Potatoes

Prick with a fork, rub with oil and tuck into the oven whole for about an hour at 350˚F, depending on the size. You know they’re done when a fork pierces through them easily.

7. Cook Pulses & Legumes

Simmer pre-soaked beans, pre-soaked chickpeas or lentils on the stove while you cook other foods. If you’re not eating them right away, freeze them in 1 or 2 cup portions so they can be easily added to recipes. Or, keep canned ones in the pantry.

8. Cook Whole Grains

Simmer barley, quinoa, brown rice or wheat berries on the stove while you cook other foods. If you have a rice cooker, you can cook grains like barley and quinoa in it, which also use a 2:1 water-to-grain ratio.

9. Make Porridge

Meal prep isn’t just for dinner! Cook a big batch of oatmeal or other hot cereal, or prepare overnight oats to make mornings a breeze.

10. Make Homemade Salad Dressings

Shake these up in a mason jar to save yourself a few dishes.

11. Make Overnight Oats

Make-ahead breakfasts like overnight oats are essential for busy mornings.

By Melissa Baker-Wilson, RD, MHSc

Melissa is the Manager of Nutrition & Wellbeing at UBC Food Services. She completed her dietetics degree at UBC and a Masters of Health Science at Ryerson University in Toronto. She is an AllerTrain Certified Master Trainer, and works hard to support students at UBC with allergies. Melissa is passionate about ensuring the university residence environment supports a healthy lifestyle and helps young adults create healthy habits for life.

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We acknowledge that SHCS and UBC are located on the traditional, ancestral, and unceded territory of the Musqueam people. We thank the Musqueam Nation for its hospitality and support of our work.

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