1. Start by making your menu
2. Then check your pantry for what you already have
3. Make a list of ingredients you need
4. Then check the list below to make sure you haven’t forgotten anything!

As you gather your grocery items, remember to consider dietary preferences and offer options for vegetarians, vegans, and those with gluten sensitivities. Using seasonal fruits and vegetables adds vibrant colors to your table and also brings out the fresh flavors of summer.

We can’t let you go on your Fourth of July adventure without making sure you’ve got everything in check. This list is your secret weapon to guarantee you’re armed with all the party essentials that will make your celebration the talk of the town. 

So, take a moment, channel your inner organizational goddess, and go through this list like a pro:

• Classic Burgers and Fixings

Fire up the grill and offer a variety of mouthwatering burgers. Choose from gourmet options like Gorgonzola & Parsley and Bacon Cheddar burgers, along with turkey burgers and beef burgers. Don’t forget all of the topping, including a variety of cheeses, crisp lettuce, onions, tomatoes, and creamy avocado. Serve them on pretzel or fresh rolls for a delicious burger feast.

• Watermelon

Nothing screams summer like a juicy, sliced watermelon. Serve it as a refreshing snack or use it as a base for a tasty watermelon salad.

• Sweet Corn

Fresh sweet corn is a must-have for summer barbecues. Grill or boil it and slather it with butter and spices for a delicious side dish.

• Baked Beans

Add a flavorful and hearty side to your spread with a classic dish of homemade baked beans. Slow-cooked with bacon, onions, and a sweet and tangy sauce, they are the ultimate comfort food.

• Coleslaw

A crisp and creamy coleslaw adds a delightful crunch to your meal. Prepare it ahead of time and let the flavors meld for a delicious side dish.

• Pasta Salad

Create a vibrant pasta salad with colorful vegetables, tangy dressing, and your choice of protein. It’s a versatile dish that everyone can enjoy.

• Grilled Vegetables

Take advantage of the summer produce and grill an assortment of vegetables like zucchini, bell peppers, and eggplant. Serve them as a side dish or as a topping for burgers and sandwiches.

• Chunky Guacamole

Indulge in the creamy goodness of chunky guacamole made with ripe avocados, zesty onions, tangy lime juice, and fresh cilantro. This flavorful dip pairs perfectly with grilled dishes, adding a refreshing and savory twist to your Fourth of July menu.

• Barbecue Ribs

Impress your guests with tender and succulent barbecue ribs. Slow-cooked and basted with a finger-licking sauce, they are sure to be a hit at your Fourth of July feast.

• Caprese Skewers

Assemble skewers with cherry tomatoes, fresh mozzarella, and basil leaves for a delightful and easy-to-eat appetizer that showcases the flavors of summer.

• Ice Cream Sundae Bar

Create a fun and interactive dessert experience with an ice cream sundae bar. Offer a variety of ice cream flavors, toppings like chocolate sauce, caramel, sprinkles, crushed cookies, and whipped cream, allowing your guests to customize their sweet creations.

• Fresh Salmon

Treat your guests to a delicious and wholesome option with fresh salmon. Whether grilled or baked, this fish adds a touch of elegance to your Fourth of July gathering. Choose high-quality salmon, free from antibiotics and hormones, for a flavorful seafood experience.

• Mozzarella with Tomato and Basil

Elevate your appetizers with a simple yet delightful combination of mozzarella, cherry tomatoes, and fragrant basil. Skewer these mini mozzarella knots with vibrant tomatoes and basil leaves for a refreshing bite-sized treat that your guests will love.

• Big Fresh Fruit Bowl

Embrace the vibrant colors and flavors of summer with a generous bowl of fresh fruits. Include juicy watermelon, melon, kiwi, strawberries, blueberries, and cherries. This refreshing fruit bowl adds a healthy and naturally sweet element to your Fourth of July spread.

• Wine and Beer

Raise a glass and toast to the festivities with a selection of fantastic wines and local craft beers. Choose from a variety of options, including smooth and elegant wines like Pinot Noir and Chardonnay, as well as refreshing rosé. Quench your guests’ thirst with a range of flavorful local craft beers.

• Gourmet Sausages

Go beyond the traditional hot dog options and offer a selection of gourmet sausages. From spicy chorizo to savory bratwurst, these flavorful sausages will satisfy meat lovers’ cravings and add variety to your grill.

• Firecracker Popsicles

Impress your guests, especially the little ones, with vibrant and festive firecracker popsicles. Layer red, white, and blue fruit juices or purees in popsicle molds, insert popsicle sticks, and freeze for a patriotic and refreshing treat.

• Grilled Pineapple with Cinnamon

Take your grilling game to the tropical side with grilled pineapple slices sprinkled with cinnamon. The heat caramelizes the fruit, enhancing its natural sweetness and adding a hint of warm spice.

• Spinach and Strawberry Salad

Create a vibrant and refreshing salad by combining baby spinach, fresh strawberries, crumbled feta cheese, and candied pecans. Tossed with a light vinaigrette, this salad offers a delightful mix of flavors and textures.

• Grilled Pizza

Put a unique twist on traditional pizza by grilling it outdoors. Top the dough with your favorite sauce, cheese, and toppings, and cook it directly on the grill grates for a smoky and crispy crust.

• Sparklers and Fireworks

Bring the festivities to life with sparklers and fireworks. Check local regulations and safety guidelines before purchasing and enjoy a dazzling display to celebrate Independence Day.

• BBQ Rubs

When making a barbecue shopping list, explore a variety of BBQ rubs to add depth and complexity to your grilled meats. From smoky and spicy blends to sweet and tangy options, these rubs will take your Fourth of July barbecue game to new heights. 

• Gourmet Cheese Selection

Create a tempting cheese platter with a variety of gourmet cheeses. Include options like aged cheddar, creamy brie, tangy goat cheese, and smoky gouda for a sophisticated and indulgent treat.

• Fresh Bakery Buns

Don’t forget to pick up a selection of fresh bakery buns to accompany your burgers and hot dogs. Opt for soft and sturdy buns that can hold up to juicy fillings without getting soggy.

• Ice Cold Beverages

Keep your guests refreshed with an assortment of ice-cold beverages. Fill the cooler with chilled water bottles, soda cans, sparkling water, and a selection of refreshing juices.

• Patriotic Decorations

Get into the festive spirit by adding patriotic decorations to your party. Look for themed banners, flags, tablecloths, and napkins to create a vibrant and patriotic atmosphere.

• Fresh Herbs

Stock up on fresh herbs like basil, cilantro, and mint to enhance the flavors of your dishes. These aromatic additions can elevate everything from salads and marinades to cocktails and desserts.

• Picnic Supplies

If you plan on heading to a park or beach for a Fourth of July picnic, make sure to include picnic supplies on your BBQ shopping list. Disposable plates, cups, utensils, napkins, and a picnic blanket are essential for a seamless outdoor gathering.

• Cooling Gel Packs

Keep perishable food items fresh and safe during transportation by adding cooling gel packs to your shopping list. These packs will help maintain the proper temperature and ensure your food stays delicious.

• Condiments

Don’t forget to stock up on condiments like ketchup, mustard, mayonnaise, relish, and hot sauce. These flavor-boosting essentials will complement your grilled dishes and add that extra zing.

• Disposable Grill Pans

Make grilling and clean-up easier by using disposable grill pans. These convenient pans are ideal for cooking delicate foods like fish and vegetables, preventing them from falling through the grates.

• Citronella Candles

Keep pesky bugs at bay with citronella candles. These candles provide a pleasant aroma while repelling mosquitoes and other insects, allowing you and your guests to enjoy the festivities without any unwelcome visitors.

• Marshmallows and Chocolate

Don’t forget the essential ingredients for classic s’mores! Grab a bag of marshmallows and chocolate bars to create a nostalgic and delicious treat around the fire pit.

• Outdoor Games and Activities

Add some fun and entertainment to your Fourth of July celebration with outdoor games and activities. Consider items like a frisbee, badminton set, cornhole boards, or a volleyball net for everyone to enjoy.

Take Charge With Your 4th of July Shopping List!

Armed with this comprehensive grocery list, you can head to the store with confidence, knowing that you have everything you need to create a festive and flavorful Fourth of July celebration. So fire up the grill, gather your loved ones, and savor the delights of good food, good company, and the joy of commemorating this special day. Happy Fourth of July!

The post The Ultimate 4th of July Grocery List appeared first on Fit Men Cook.

*sniff* ahhhhhhhhhhhhh…

But wait! 

What if we told you that you could enjoy that heavenly experience without guilt? 

Prepare for a culinary clash like no other as we explore the showdown between deep fryers and air fryers. Brace yourself for the truth behind that irresistible crunch and the healthier wonders these kitchen gadgets can deliver. It’s time to delve into the world of guilt-free frying. So get ready, fry enthusiasts, because we’re about to fry it up… the healthy way!

How do air fryers work?

In recent years, air fryers have taken the culinary world by storm, promising a healthier way to enjoy our favorite fried dishes. But what exactly is an air fryer, and how does it work its magic?

An air fryer uses hot air circulation to cook food to crispy perfection. Unlike deep fryers that submerge food in hot oil, air frying circulates hot air around the food using a fan, creating a crispy texture without needing all the extra oil. This makes it a healthier alternative to deep fryers.

When you place your food in the basket or tray, powerful heating elements rapidly heat up the air inside. The heated air is then circulated at high speed using a fan to create a mini convection oven effect. This circulating hot air ensures even cooking and browning on all sides, resulting in a crispy exterior and a tender, juicy interior.

One of the most significant advantages of air fryers is their ability to drastically reduce the amount of oil needed for cooking food. Traditional deep frying can leave your favorite dishes swimming in oil, adding unnecessary calories and unhealthy fats. With air fryers, you can achieve similar results with just a fraction of the oil! In fact, some recipes require little to no oil at all, making it a fantastic option for those aiming to maintain a healthy lifestyle without sacrificing flavor.

Additionally, air fryers offer versatility beyond just frying. These handy appliances can also bake, roast, grill, and even reheat leftovers. From crispy chicken wings and perfectly roasted vegetables to delectable desserts, the possibilities are endless. Air fryers often come with adjustable temperature settings and preset cooking modes, making it easy to experiment with various recipes and achieve consistent results.

It’s important to note that while air fryers are awesome in their own right, they may not perfectly create the exact texture and taste of deep-fried dishes. While the results are undeniably delicious, some folks might argue that they just don’t compete with the original deep-fried version. But if you can get past that, the air fryer offers a healthier and more guilt-free version of some of America’s favorite dishes.

How do deep fryers work?

While air fryers have certainly made a name for themselves in the realm of guilt-free cooking, let’s not forget the classic contender: the deep fryer. Deep frying has been a beloved cooking method for decades, known for its ability to create irresistibly crispy and indulgent treats. So what sets them apart from their air-frying counterparts?

Deep fryers, also known as deep fat fryers, use hot oil to cook food quickly and create a crispy outer layer. Food goes into a removable fryer’s basket and then the basket goes into hot oil. 

One of the undeniable advantages of deep fryers is their ability to produce that classic deep-fried texture and flavor. From crispy French fries and golden onion rings to perfectly fried chicken, deep fryers excel at creating that indulgent crunch that satisfies our taste buds. The high heat of the oil also promotes quick cooking, locking in moisture and making sure that the inside remains tender and juicy.

Often, fried foods are covered in wet batters made of things like eggs, milk, flour, or breadcrumbs, but battered foods aren’t the only foods fried. For example, french fries don’t need any help to taste delicious.

It’s important to consider the downsides of deep frying. First and foremost, deep-fried foods tend to absorb a significant amount of oil during the cooking process, resulting in higher fat content. This can contribute to excess calories and may not align with your dietary preferences or health goals. Also, using lots of oil can be expensive and requires proper disposal methods to avoid environmental impact.

Maintenance can also be a factor to consider with deep fryers. Cleaning up after deep frying can be tricky since you’ll need to handle and dispose of the used oil properly. Regular maintenance, such as filtering and changing the oil, is important to make sure the fryer lasts a long time.

Deep Fry vs Air Fryer: Main Differences

If you’re in the market for a new kitchen gadget to satisfy your fried food cravings, you might be torn between an air fryer and a deep fryer. Let’s take a closer look at the key differences between these two appliances to help you make a decision.

An air fryer offers healthier cooking options, versatility, and easier cleaning, while a deep fryer provides the classic indulgent taste and simplicity of deep frying. 

Air Fryers vs Deep Fryers: Which one is better?

The air fryer is convenient, preheats quickly, and is easy to clean. It is also easier to use compared to a deep fryer. And the air fryer’s versatility and ability to reduce fat and calories with less oil make it a clear winner!

BUT… if you’re looking for that traditional crunch and flavor, the deep fryer can’t be beaten. Deep fryers are also slightly more affordable upfront, but you will need to consider the ongoing cost of oil as part of the price.

Both appliances deliver delicious and crispy results, but considering all the factors, the air fryer is the way to go. I’ve personally used an air fryer for years and absolutely love it! And I have tons of great recipes that help you maximize the flavor and nutrition with an air fryer. Adding an air fryer to your collection of kitchen appliances will be a decision you won’t regret!

How Much Does an Air Fryer Cost?

Most air fryers will run you somewhere between $70 and $200, so watch out for deals. Holiday sales can get you some decent savings. Price varies depending on how many bells and whistles you’re after, the size, and the brand. For 1-2 people, you can go for the smaller air fryers. But if you’re trying to cook a large meal, you’ll have to have a large air fryer or even several air fryers to get the job done.

How Much Does a Deep Fryer Cost?

Deep fryers cost around $30-$500. Home deep fryers are fairly inexpensive. The higher price points are the industrial-sized fryers. When price-checking deep fryers, don’t forget to factor in the cost of oil. Food needs to be totally covered by the oil when cooking, so larger deep fryers can require a few gallons of oil. 

Which Air Fryer Should I Get?

You’re getting an air fryer, right? It’s definitely the way to go! To help you pick the best air fryer for you, here is a comparison of the major brands. 

Philips:

Pros:

• A renowned brand with a long-standing reputation for quality.
• Offers a wide range of models with different capacities and features.
• Excellent cooking performance, producing crispy and evenly cooked food.
• User-friendly controls and presets for easy operation.
• Durable build and long lifespan.

Cons:

• Generally higher price range compared to other brands.
• Some models may have limited cooking capacity.
• Accessories and replacement parts can be expensive.

Ninja:

Pros:

• Known for its versatile and multi-functional air fryer models.
• Often include additional cooking functions such as grilling and dehydrating.
• Good cooking performance with adjustable temperature settings.
• Generally more affordable than some other high-end brands.
• Sleek design and easy-to-use controls.

Cons:

• The cooking capacity may be smaller in certain models.
• Can be noisy during operation.
• Some users have reported issues with the durability of certain components.

Instant Pot:

Pros:

• A well-known brand for its popular multi-cookers.
• Air fryer models offer the convenience of multiple cooking functions.
• Large cooking capacities are available in some models.
• Energy-efficient operation.
• Often come with a variety of preset cooking programs.

Cons:

• May have a learning curve for users new to the brand.
• Some users have reported issues with the accuracy of temperature controls.
• Bulkier design compared to standalone air fryers.
• The higher price range for models with more advanced features.

Cosori:

Pros:

• Offers a range of air fryers with various capacities and features.
• Good cooking performance with even heat distribution.
• Affordable pricing for the features provided.
• Intuitive controls and user-friendly interface.
• Decent build quality and durability.

Cons:

• Some users have experienced difficulties with customer support.
• The non-stick coating may wear off over time.
• Limited availability of replacement parts.

Cuisinart:

Pros:

• A well-established brand for kitchen appliances.
• Durable construction and quality materials.
• User-friendly controls and intuitive interface.
• Good cooking performance and even heat distribution.
• Offers different sizes and models to choose from.

Cons:

• Higher price range compared to some other brands.
• Limited presets and advanced features in certain models.
• Some users have reported issues with the accuracy of temperature controls.

It’s important to note that the pros and cons mentioned above are general observations and may vary depending on the specific model within each brand. When considering a purchase, you should thoroughly research and compare models from different brands, read customer reviews, and consider your own cooking needs and preferences. 

What Foods Can You Cook in an Air Fryer?

If you’re wondering what foods shine in an air fryer, here are some of the best options:

1. Crispy Vegetables: 

Air fryers excel at creating perfectly crisp vegetables with a tender inside. Whether broccoli, Brussels sprouts, zucchini, or sweet potato fries, the hot circulating air in the fryer helps create a yummy crunch without the extra oil.

2. Chicken Tenders: 

Air fryers are perfect for making that coveted crispy coating on chicken tenders or nuggets. Whether you’re using pre-packaged options or making your own, air frying gives you juicy chicken with a satisfying crunch.

3. Fish Fillets: 

Air-frying fish fillets give a crispy outer layer while keeping the moisture and tenderness of the fish inside. From salmon to tilapia and everything in between, you can enjoy perfectly cooked fish.

4. Homemade French Fries: 

If you’re craving French fries but want to cut down on oil, the air fryer is your best friend. With just a fraction of the oil used in deep frying, air-fried French fries turn out golden and crispy on the outside while retaining a fluffy interior.

5. Stuffed Mushrooms: 

Air fryers are excellent for making stuffed mushrooms, offering a delicious and healthier alternative to the traditional deep-fried version. The hot air circulates around the mushrooms, creating a crispy outer layer and keeping the flavorful stuffing inside.

6. Onion Rings: 

You can have crispy and flavorful onion rings from an air fryer with significantly less oil compared to traditional frying methods. This gives you a lighter, guilt-free version of this beloved snack.

7. Grilled Cheese Sandwiches: 

Believe it or not, air fryers can create a fantastic grilled cheese sandwich. The air circulating around the sandwich helps achieve a crispy, toasted exterior with gooey, melted cheese inside.

8. Falafel: 

Air fryers are an excellent way to achieve a crispy and delicious falafel without deep frying. These Middle Eastern chickpea fritters turn out perfectly cooked and golden brown in an air fryer, offering a healthier option.

9. Chicken Wings: 

Air fryers can deliver crispy chicken wings with a fraction of the oil traditionally used for deep frying. Whether you prefer them coated in a sauce or seasoned with spices, air-fried wings are a flavorful and guilt-free indulgence.

10. Apple Chips: 

For a healthy and satisfying snack, thinly sliced apples can be air-fried to create crispy chips. Sprinkle them with cinnamon for an extra burst of flavor.

The versatility of air fryers gives you so many options to explore and experiment with various recipes and ingredients. These are just a few ideas to get you started, but the possibilities are endless!

Final Thoughts on Air Fryer vs Deep Fried

The debate between air fryers and deep fryers boils down to finding the perfect balance between health, convenience, and taste. Both cooking methods have their merits, and the right choice ultimately depends on your personal preferences and dietary goals.

If you prioritize health and want to indulge in crispy, flavorful foods without guilt, an air fryer is an excellent investment. Its ability to deliver satisfying results while using less oil means you can enjoy a healthier version of your favorite fried dishes.

But if you’re a fan of that unmistakable deep-fried taste and don’t mind occasional indulgences, a deep fryer might be more suitable for you. Just remember to practice moderation and be mindful of the higher fat content and calorie density of deep-fried foods.

Whether you opt for the convenience and health benefits of an air fryer or the indulgent charm of a deep fryer, happy frying and bon appétit!

Try These Recipes to Get Started With Your Air Fryer

Air Fryer Sweet Potato Pie Wontons Recipe

Air Fryer Banana Recipe

Must Try Healthy Air Fryer Recipes

3 Easy Air Fried Chicken Recipes

Soul Food Remix: Air Fryer Fish Nuggets & Collard Green Medley

Tex Mex Air Fryer Cauliflower Munchies

Healthy Air Fryer Tostones

Air Fried Almond Milk Nog Bread Balls

Air-Fried Coconut Shrimp With Spicy Pineapple Sauce

Make Ahead Air-Fryer Breakfast Egg Rolls

20 Minute Air-Fried Low Carb Beignet Balls

Air Fried Peanut Butter Chicken

Air Fried Jerk Inspired Chicken

Air Fried Omelette Loaded Potato

Air-Fried English Muffin Margherita Pizzas

Air Fried Burrito Egg Rolls

Instant Pot Air-Fried Strawberry Pop-Tarts

Air-fried Cajun Potato Salad

Keto Air-Fried Garlic Parmesan Wings With Yogurt Ranch

Check out more recipes for your air fryer here.

The post Deep Fryer vs Air Fryer: Which Is Best? appeared first on Fit Men Cook.

If your family would rather eat chicken nuggets and peanut butter and jelly sandwiches, 

Well, we’ve got a life hack for you: meal prepping. 

It saves you money and time AND can help your entire family eat a healthy diet. Even if they’re picky!

Together, we’ll tackle the challenge of meal prepping for picky eaters head-on. We’ve gathered the most helpful tips and a wealth of creative meal prep ideas tailored to cater to your pickiest eaters. 

So, say goodbye to mealtime struggles and hello to hassle-free, delicious meals that will make everyone in your family happy. 

Mastering the Basics of Meal Prepping

It’s time to dive into the basics of meal prep so you can conquer the challenge of cooking healthy meals for picky eaters. Don’t worry if you’re new to this or had some bumpy experiences before. We’re here to break it down for you, step by step, to make meal prep a breeze.

Plan Your Meals:

First things first, sit down and think about the meals you want to make for the week. Consider the likes and dislikes of the picky eaters you’re cooking for. Write down a list of the dishes you want to prepare and the ingredients you’ll need. Before grocery shopping, check what you already have in your pantry and fridge.

Get Ready to Prep:

Once you have your simple ingredients, it’s time to roll up your sleeves and get prepping. Start by washing and cutting your veggies, dividing your proteins into portions, and cooking grains or starches. By doing these tasks in advance, you’ll have everything ready when it’s time to assemble your meals.

Choose the Right Containers:

Invest in good-quality containers that are safe for the microwave, and freezer, and easy to clean. These containers will be perfect for storing your prepped meals. Divide the meals into individual portions, keeping them nicely organized and ready to grab whenever you need them.

Store and Label:

After prepping and packing your meals, it’s time to store them. Some meals can go in the fridge for a few days, and others can be frozen for later use. Label each container with the name of the dish and the date it was prepared. This will help you keep track of freshness and avoid any confusion later on.

Mix and Match Flavors:

Some picky eaters like to keep meals exciting with variety, so have fun with different flavors and ingredients. Experiment with spices and sauces to make each meal interesting. You can even create a menu for the week, mixing and matching proteins, veggies, and grains to keep things fun.

Easy Grab-and-Go:

One of the best things about meal prep is its convenience. Whether you’re rushing to work, school, or activities, you’ll have a delicious meal ready to grab and go. No more stressing about what to cook or settling for unhealthy options. With your prepped meals for picky eaters, you’ll have nourishing and tasty food on hand.

So there you have it! With these meal prep basics, you’re on your way to becoming a pro at cooking for picky eaters. Remember to plan, prep, and get creative with flavors. Next up, we’ll share some fantastic meal prep ideas that will make those picky eaters happy. Get ready to level up your meal prep game!

Easy Meal Prep for Picky Eaters Your Whole Family Will Enjoy

Cooking multiple meals every night to please everyone at the dinner table can be a hassle. It’s even more frustrating when someone complains about each recipe you try! Meals can turn into a real drag. Instead of constantly searching for the perfect meals to please everyone, why not spice things up? Transform several nights a week into an easy buffet-style setup that guarantees each person gets exactly what they want. 

By preparing these customizable dishes in bulk, you can fill your fridge with tasty and nutritious options that are always ready to eat. Whether it’s a busy weeknight or a laid-back weekend, having these buffet-style meals at your fingertips ensures that you can feed your entire family with a combo that matches their taste preferences and dietary needs. 

With the freedom to choose their own ingredients and toppings, everyone can get excited about mealtime. And you can take a break from cooking daily (and take a break from picky eater complaints )!

Personalize Your Pasta

When it comes to meal prep for picky eaters, pasta recipes are a fantastic option. Cook a large batch of noodles and divide them into individual containers for convenient reheating throughout the week. Mix up several topping options and everyone can dish up what they’d like. Here are some great ways to customize your pasta for picky eaters.

1. Cook and Divide: 

Start by cooking a generous amount of noodles, such as spaghetti, penne, or bowties. Once cooked, divide them into individual containers for easy reheating throughout the week. This way, each family member can have their own portion of perfectly cooked pasta at their fingertips.

2. Sauce Selection: 

Prepare an array of flavorful sauces to satisfy everyone’s taste preferences. Whip up classics like marinara, creamy alfredo, zesty pesto, or aromatic tomato-basil. Let each family member choose their favorite pasta sauce or even mix and match to create unique flavor combinations. Store the sauces in separate containers for easy access and customization.

3. Protein Options: 

Amp up the protein content of your pasta dishes by offering various options. Grill some chicken, brown ground beef, sauté shrimp, or pan-fry tofu for a plant-based alternative. You can even include mushrooms or other plant-based protein sources. Having an assortment of proteins readily available ensures that everyone can customize their pasta recipes with their preferred protein.

4. Lots of Veggies: 

Add a burst of color and nutrition by loading up on vibrant veggies. Think peppers, broccoli, tomatoes, corn, spinach, onions, and more. Picky eaters might skip a few veggies, but offering ones they enjoy gives them a chance to include some healthy goodness.

5. Crunchy Toppings: 

Elevate the texture of your pasta dishes with delightful crunchy toppings. Toasted breadcrumbs, crushed nuts like almonds or pine nuts, or crispy bacon bits are fantastic options. These toppings not only add a satisfying crunch but also introduce new flavors and excitement to the pasta bar experience.

6. Herbs and Spices: 

Sprinkle an assortment of herbs and spices to awaken the taste buds and enhance the flavors of your pasta creations. Basil, oregano, parsley, garlic powder, chili flakes, or Italian seasoning can add a delightful touch. Encourage everyone to get creative with their herb and spice choices, allowing for personalized flavor profiles.

Set up your customizable pasta bar by arranging the various sauces, proteins, veggies, crunchy toppings, and herbs/spices in separate bowls or containers. Let each family member build their pasta masterpiece by choosing their preferred ingredients and combinations. Mealtime will become an adventure where everyone can unleash their culinary creativity and indulge in delicious pasta creations that cater to their unique preferences.

Create Your Own Salad

Not in the mood for pasta? No problem! Try custom salads, where you can mix and match ingredients to create a vibrant and refreshing meal. Before you start your meal prep, brainstorm a list of ingredients and healthy meals for picky eaters to enjoy. Consider their favorite vegetables, proteins, and toppings. This will ensure that everyone has something they love in their salad.

Here’s how you can meal prep salads to satisfy even the pickiest eater: 

1. Prep the Greens:

Wash and dry a variety of leafy greens such as lettuce, spinach, or mixed greens. Chop them into bite-sized pieces and store them in individual containers or large resealable bags. This way, the greens stay fresh and are ready to be used throughout the week.

2. Cook the Protein: 

Cook or prepare your desired proteins in advance. Grill some chicken, hard-boil eggs or marinate tofu. Portion them into separate containers so that each family member can choose their preferred protein for their salad.

3. Ready the Veggies: 

Chop or slice an assortment of colorful vegetables, including cherry tomatoes, cucumbers, bell peppers, shredded carrots, or radishes. Store them in separate containers, allowing everyone to select their favorite veggies for their salad.

4. Gather the Toppings: 

Prepare an assortment of crunchy toppings like toasted nuts, seeds, croutons, or crispy bacon bits. Keep them in small containers or resealable bags so that each person can add their preferred toppings to their salad.

5. Make the Dressings: 

Make a variety of dressings to accommodate different flavor preferences. Prepare classic options like ranch, vinaigrette, or Caesar dressing. You can also experiment with homemade dressings like honey mustard, balsamic glaze, or creamy avocado. Store the dressings in individual containers or small jars for easy access.

By following these meal prep tips, you’ll have customized salad components ready to go, making it easier to accommodate the preferences of picky eaters. Lay out all the prepped ingredients and let each family member build their own masterpiece. The beauty of custom salads is that each person can create a combo that excites their taste buds. 

Customize a Rice Bowl

Let’s explore the world of custom rice bowls, where you can create a mouthwatering meal that caters to everyone’s taste buds. 

Here’s how you can meal prep custom rice bowls for even the pickiest eaters:

1. Cook the Rice: 

Start by cooking a large batch of rice according to your family’s preference. Whether you opt for fluffy white rice, nutty brown rice, or fragrant jasmine rice, make enough to last throughout the week. Store the cooked rice in individual containers in the fridge for easy access.

2. Pack in Protein: 

Prepare a variety of proteins to suit different palates. Marinate chicken, beef, or tofu with your favorite seasonings and cook them ahead of time. You can also include options like shrimp, salmon, or tempeh. Portion the proteins into separate containers, making it convenient for everyone to choose their preferred protein for their rice bowl.

3. Include Tons of Veggies: 

Chop an array of fresh vegetables to add color, flavor, and nutrition to your rice bowls. Consider options such as sliced bell peppers, steamed broccoli florets, grated carrots, sautéed mushrooms, or snap peas. Store the veggies in separate containers, allowing each family member to pick their preferred mix of veggies.

4. Serve a Variety of Sauces: 

Whip up a selection of delicious sauces and dressings to enhance the flavors of your rice bowls. Prepare classic options like teriyaki sauce, sesame ginger dressing, sweet chili sauce, or peanut sauce. You can also experiment with homemade creations using soy sauce, lime juice, honey, and other flavorful ingredients. Store the sauces in individual containers or small bottles for easy pouring.

5. Add More Toppings: 

Offer an assortment of toppings to add texture and excitement to the rice bowls. Toasted sesame seeds, chopped scallions, crushed peanuts, or crispy fried onions are just a few options to consider. Keep the toppings in small containers or resealable bags for easy access and customization.

When it’s time to enjoy your custom rice bowls, set up a build-your-own station where each family member can dish their favorite ingredients. Start with a bed of rice, then let everyone add their preferred protein, veggies, sauces, and toppings. Encourage creativity and exploration to build unique flavor combinations and try new things!

By incorporating customizable meals like personalized pasta, custom salads, and rice bowls into your meal prep routine, you can create a dining experience that caters to the taste preferences of each family member, even the pickiest eaters. The convenience of having prepped ingredients at your fingertips is that everyone can build their own delicious combinations, making mealtime exciting and enjoyable. So, say goodbye to cooking daily and complaints from picky eaters, and embrace the freedom and creativity of customizable meals that the whole family will love. 

How to Make a Meal Plan For Picky Eaters

Picky eaters can be kids or adults who stick to their favorite foods and shy away from anything new or different. But fear not, with a little creativity and patience, you can turn trying new foods into a fun and exciting adventure! Here are some helpful tips for picky eaters to make mealtime more enjoyable for both of you.

1. Start small: 

Introduce new flavors alongside familiar favorites. Encourage them to take a few bites and explore new tastes gradually.

2. Create a fun atmosphere: 

Make mealtimes enjoyable and stress-free. Focus on positive experiences rather than pressuring them to eat.

3. Be an explorer: 

Discover simple ingredients and an easy recipe together. Embrace the excitement of trying something new and expanding their palate.

4. Expand horizons: 

Encourage them to step outside their comfort zone and try different foods. You never know, they might discover a new favorite!

5. Blend old and new: 

Combine unfamiliar foods with their favorite sauces or dressings. Mixing flavors can make new foods more appealing.

6. Conquer texture preferences: 

Find creative ways to accommodate their texture preferences. Use a food processor to create smooth purees or try alternative cooking methods.

7. Mix and match: 

Combine new ingredients with familiar ones to create flavorful combinations. Let them customize their meals with their favorite seasonings.

8. Buffet-style excitement: 

Make meal prep fun by setting up a buffet-style spread. Offer a variety of carbs, proteins, veggies, and condiments for a personalized dining experience.

9. Smaller portions, big variety: 

Prepare smaller meal batches to allow for more flexibility and to cater to changing preferences.

10. Introduce creativity: 

Experiment with creative alternatives to make new foods more enticing. Surprise them with unique twists on familiar dishes.

11. Snack time fun: 

Don’t forget about snacks! Keep a selection of healthy and tasty snacks on hand to satisfy cravings throughout the day.

12. Seek professional help if needed: 

If picky eating becomes a significant challenge, consider seeking guidance from registered dietitians or eating behavior specialists.

Remember, patience and understanding are key when helping someone with picky eating habits. Celebrate little wins and focus on discovering new flavors together. With your support and a bit of creativity, you can help them broaden their food horizons and embrace a wider range of delicious options.

Weekly Meal Plan Ideas for Picky Eaters: Breakfast

Making a healthy breakfast is a must for everyone, but it can be challenging when dealing with picky eaters. Skipping breakfast sets them up for hunger later in the day, which can lead to unhealthy snacking or making poor food choices. Instead of skipping breakfast altogether, try meal prepping creative and nutritious morning meals that cater to their specific tastes. By planning ahead and preparing meals that they enjoy, you can ensure that they have a satisfying and wholesome breakfast every day. Here are some recipes for picky eaters to get you started with your weekly meal planner.

Cottage Cheese Pancakes

Banana Pudding Overnight Oats

Starbucks Copycat – NO Sugar Added Strawberry Overnight Grains

Peach Cobbler Overnight Oats with Chia

Weekly Picky Eater Meal Plan: Lunch and Dinner

I like to plan my meals ahead and consider how I can repurpose leftovers. This way, I can create delicious combinations that even picky eaters will enjoy. For example, I might prepare spicy chicken or beef tacos for dinner knowing that I can use the leftovers to make a fantastic lunch later in the week. By warming up the leftovers and adding fresh lettuce and corn tortillas, I can create a satisfying meal that caters to their preferences. It’s a smart and practical way to make meal prep enjoyable for everyone! Check out some of these easy dinner meal ideas for picky eaters kids and adults that help make the best meal plan for picky eaters.

Tex-Mex Style Burrito

Air Fried Peanut Butter Chicken

Air Fried Bbq Flavored Chicken

Cheesy Butternut Squash Mac & Cheese

Maple Air Fried Chicken Recipe

Baked Stuffed Pasta Shells – Ricotta, Kale & Pesto

Air Fried Cheeseburger Egg Rolls

Fried Chicken Strips With Baked Potato Chips Recipe

Dealing with picky eaters during mealtime doesn’t have to be overwhelming. By following these strategies and being a little creative, you can turn ordinary meals into enjoyable experiences that satisfy even the fussiest eaters. Embrace the power of meal prepping, especially the buffet-style approach. By planning ahead and preparing meals in advance, you’ll have more flexibility and save time. Happy cooking!

The post Meal Prep Ideas for Picky Eaters appeared first on Fit Men Cook.

Now, let me break it down for you. Meal prepping is the secret sauce that will revolutionize the way you eat. Picture this: a fridge stocked with delicious, ready-to-go meals that are not only nutritious but also ridiculously tasty. Sounds like a dream, right? Well, my friend, dream no more because we’re about to make it a reality.

Eggs are the superheroes of meal prep. They’re loaded with all the good stuff your body craves – protein, vitamins, and minerals. Plus, they are incredibly versatile. We’re talking about eggs that can be boiled, scrambled, baked, and more. It’s like having a whole squad of superheroes in your kitchen!

But here’s the best part – eggs are affordable and accessible. No need to break the bank to get your hands on these protein powerhouses. They’re available at your local grocery store, just waiting for you to whip them into something extraordinary.

So, buckle up and get ready to embark on this egg-citing journey. In this ultimate guide, we’ll show you how to master the art of meal-prepping eggs like a seasoned pro. And trust me, it’s not just about slapping some eggs in a pan. We’re going to walk you through essential tools, share time-saving tips, and provide you with the most tantalizing recipes from Fit Men Cook.

By the time we’re done here, you’ll be a meal-prepping maestro, impressing your friends and family with your culinary prowess. So, grab your apron, sharpen those knives, and get ready to unleash your inner chef. It’s time to take your taste buds on a wild and flavorful ride through the amazing world of eggs for meal prep. Let’s crack on!

Benefits of Meal-Prepping Eggs 

Picture this, folks: you’re in the midst of a hectic week, rushing from one commitment to another, with barely a moment to spare. Your stomach growls, reminding you that nourishment is essential for survival. But wait, you’ve got a secret weapon in your arsenal – meal prepped eggs!

Let me break it down for you and show you why meal prepping eggs is the ultimate game-changer.

1. Eggs are a protein powerhouse. 

They deliver a mighty punch of muscle-building fuel that will keep you energized and satisfied throughout the day. By incorporating eggs into your meal prep routine, you’re ensuring that your body receives the essential amino acids it needs for optimal function. Say goodbye to those midday energy slumps and hello to sustained vitality!

2. Meal prepping eggs saves you precious time and effort. 

Let’s face it, my busy friends – time is a scarce resource, and we often find ourselves scrambling to put together a decent meal. With eggs as your meal prep MVPs, you can bid farewell to frantic last-minute cooking sessions. Imagine having a stash of pre-boiled or pre-scrambled eggs at your disposal, ready to be transformed into a delicious meal within minutes. It’s like having a personal chef working behind the scenes, ensuring that you’re always one step away from a satisfying and nutritious feast.

3. Don’t forget the cost-effectiveness. 

By meal-prepping eggs, you’re not only saving time but also saving some hard-earned cash. This may not have been as true in 2022 when eggs skyrocketed in price. But prices have come back down again. Eggs are incredibly affordable, making them an excellent choice for those looking to stretch their food budget without sacrificing nutrition or flavor. With just a few dollars, you can stock up on a dozen eggs that will keep you nourished throughout the week. That’s what I call a financial win!

4. Let’s talk about versatility. 

Eggs are the chameleons of the culinary world, ready to adapt to any flavor profile you desire. Whether you’re craving a savory scrambled egg, a veggie-packed frittata, or a protein-rich salad topper, eggs have got your back. By incorporating meal-prepped eggs into your culinary repertoire, you open the door to a world of endless possibilities. Whip up a protein-packed breakfast egg bowl, toss them into a vibrant salad, or create a delectable egg sandwich to fuel your on-the-go adventures. With eggs, your meal prep game reaches new heights of culinary creativity.

5. Meal prepping eggs helps you achieve your health and wellness goals. 

By taking control of your meals in advance, you’re ensuring that you make mindful and nutritious choices. No more succumbing to unhealthy fast food temptations or settling for lackluster meals. With meal-prepped eggs, you have the power to nourish your body with the goodness it deserves, helping you maintain a balanced and healthy lifestyle.

The benefits of meal prepping eggs are clear – protein-packed fuel, time savings, cost-effectiveness, culinary versatility, and a path to achieving your health goals. It’s time to harness the power of eggs and elevate your meal prep game to new heights. Get ready to embark on an egg-citing journey of flavor and convenience, where mealtime becomes a moment of satisfaction and nourishment. Let’s crack open the possibilities and unlock the potential of meal-prepping eggs!

How to Meal Prep Eggs for Breakfast

Whether you’re boiling a batch of eggs for convenient grab-and-go snacks, scrambling them to enhance other recipes, or creating full meals that feature eggs, like a delicious quiche, we’ve got you covered. In this comprehensive guide, we’ll walk you through step-by-step instructions on how to master the art of prepping scrambled, boiled, fried eggs, and more. Get ready to save time, enhance your meal planning, and elevate your culinary creations to new heights.

2 Ways to Meal Prep Eggs 

Method 1: Prepping Eggs

Let’s start with the basics – cooking your eggs to perfection to eat on their own or to have on hand while cooking. Whether you prefer scrambled eggs, boiled eggs, or fried eggs, we’ll guide you through each technique so that you have a stash of perfectly cooked eggs ready to go. Here’s how:

Scrambled Eggs: 

Crack your eggs into a bowl and whisk them until well combined. Heat a non-stick skillet over medium heat, add a bit of oil or butter, and pour in the beaten eggs. Cook on the stovetop, stirring gently, until the eggs are softly set. Allow the scrambled eggs to cool completely before transferring them to airtight containers. Store them in the refrigerator for up to 3-4 days.

Boiled Eggs: 

Place your desired number of eggs in a saucepan and cover them with water. Bring the water to a boil, then reduce the heat and let the eggs simmer for about 9-12 minutes for hard-boiled or 6-8 minutes for medium-boiled. Once cooked, transfer the eggs to an ice bath to cool quickly. Peel the eggs and store them in the fridge in a container filled with water to keep them fresh and prevent them from drying out. Use them within a week for the best quality.

Fried Eggs: 

Heat a non-stick skillet over medium heat and add a small amount of oil or butter. Crack your eggs into the skillet, ensuring they are well-spaced. Cook eggs until the whites are set and the edges are crispy. Carefully transfer the fried eggs to a plate and let them cool before storing them in a container with a lid. Store them in the refrigerator for up to 4 days. It’s important to ensure they are fully cooled before sealing the container to prevent condensation.

These prepped eggs will become your go-to ingredient, saving you time and effort in the kitchen. They’re not only perfect for standalone meals but can also be incorporated into various recipes, adding a protein-packed punch to your culinary creations. 

Method 2: Prepping Meals that Feature Eggs

Now, let’s take your egg meal prep to the next level by prepping some full easy egg meals. These ready-to-eat creations will save you even more time and add variety to your weekly menu. Here are a few delicious options:

1. Quiche: Indulge in a savory quiche filled with veggies, shredded cheese, and protein. Store the entire pie or wrap and store individual slices.
2. Shakshuka: Embark on a fiery feast with this North African delight. Prepare a big batch, store in the fridge, and reheat for a taste explosion of tomatoes, peppers, and eggs.
3. Egg Bake: Elevate the classic egg casserole with an egg bake. Layers of fluffy eggs, bacon, peppers, and cheese make for a flavor explosion. Bake it on a lazy Sunday and enjoy reheating in the microwave throughout the week.
4. Breakfast Sandwiches: Savor portable bliss with perfectly cooked eggs, cheese, and bacon between slices of toast. Store them in the fridge or freezer for grab-and-go mornings.
5. Frittata: Create a hearty frittata with a medley of veggies, cheese, and spices. Store whole or individual portions.
6. Omelets: Customize your mornings with flavorful omelets filled with sautéed veggies and cheese. Cook to perfection and enjoy a delicious breakfast on the go.
7. Egg Bites: Delight in bite-sized wonders by baking egg mixture in muffin tins. Personalize each egg cup with your favorite fillings for a meal prep game-changer.
8. Egg Salad: Mix hard-boiled eggs with lite mayo, celery, onion, and mustard for a creamy delight. Enjoy it in sandwiches or as a dip with veggies.

With these meal prep options, you’ll have a diverse range of egg-based dishes ready to enhance your meals throughout the week. From quiches and frittatas to breakfast sandwiches and egg cups, you’ll experience a world of flavors and enjoy the convenience of having delicious, protein-rich meals at your fingertips. 

Frequently Asked Questions About Egg Meal Prep

Can I meal prep eggs in advance?

Absolutely! Meal prepping eggs in advance is a brilliant way to save time and ensure you have a protein-packed option ready to go. You can prepare a variety of egg-based dishes ahead of time, such as crustless quiches, egg muffins, or frittatas. These can be cooked, portioned, and stored in the refrigerator or freezer. When you’re ready to enjoy them, simply reheat and savor the convenience of a delicious and nutritious meal.

How long do meal prep eggs last in the fridge? 

Cooked eggs can be stored in an airtight container in the refrigerator for up to four days. Make sure to cool them completely before sealing them up. If you’re prepping raw eggs, it’s best to use them within two days. Label your containers with the date to keep track of freshness and enjoy your meal prepped eggs at their prime.

Can I freeze meal-prepped eggs?

Absolutely! Freezing meal-prepped eggs is a fantastic option to extend their shelf life and have a stash of ready-to-eat meals at your fingertips. Cooked egg dishes like quiches, egg muffins, or breakfast sandwiches can be portioned and stored in airtight containers or freezer-safe bags. When freezing raw eggs, crack them into a bowl and gently whisk them together. Pour the beaten eggs into an ice cube tray for individual portions or into freezer-safe containers. Label them with the date and freeze them. Your frozen eggs can be stored for up to three months, ensuring you always have a convenient meal option on hand.

How do I reheat meal-prepped eggs?

To reheat cooked egg dishes, preheat your oven to a moderate temperature, around 350°F. Place the dish in an oven-safe container, cover it with foil to prevent drying out, and warm it for about 15-20 minutes until heated through. Or you can use the microwave on a low power setting, heating in short bursts to avoid recooking the egg. Adjust the timing based on your microwave’s power.

How do I batch-cook scrambled eggs in the oven?

Preheat your oven to 350°F. In a mixing bowl, crack the desired number of eggs and whisk them until smooth and well combined. For a burst of flavor, add a splash of milk, a pinch of salt, and a sprinkle of pepper. Customize your sheet pan eggs by adding your favorite mix-ins such as shredded cheese, diced veggies, or even cooked bacon. Grease a baking sheet pan with cooking spray, then pour the egg mixture into the baking sheet. Pop it into the preheated oven and let the magic happen! Cook the eggs for around 15-20 minutes. Oven-baked scrambled eggs work especially well for cutting sandwich-sized eggs for breakfast sandwiches.

How do I batch-cook unscrambled eggs in the oven?

Preheat your oven to 350°F. Grease a muffin tin with a touch of cooking spray to ensure easy egg removal or use silicone muffin liners. Crack an egg into each individual muffin cup. Sprinkle your favorite seasonings like salt, pepper, or herbs over the eggs. And customize them with delicious toppings like cheese, bacon bits, or sautéed veggies. Once you’ve added your personal touch, eggs bake for approximately 12-15 minutes for a slightly runny yolk or 15-18 minutes for a fully set yolk. Remove them from the oven and let the baked eggs cool for a few minutes before carefully transferring them to airtight containers.

Customize Your Egg Meal Prep Ideas

With eggs as your canvas, the possibilities to customize your meal are endless, and we’re here to guide you through the journey. 

1. Mix and Match Fillings.

Elevate your scrambled eggs, omelets, and frittatas by experimenting with an array of fillings. Whether it’s diced bell peppers, sautéed mushrooms, flavorful herbs, or crumbled feta cheese, each addition will add a burst of color, texture, and taste to your egg-based masterpieces. Don’t be afraid to blend sweet and savory elements for an unexpected twist. Think caramelized onions with goat cheese or berries with a sprinkle of cinnamon. Let your imagination guide you and create flavor combinations that will wow your palate.

2. Spices and Seasonings Galore.

Spice up your egg prepping game by exploring the vast world of seasonings beyond the salt and pepper. From aromatic herbs like basil, thyme, and dill to bold spices like paprika, cumin, and chili powder, each dash will infuse your eggs with flair. Embrace the exotic with a sprinkle of garam masala or transport yourself to the Mediterranean with a pinch of za’atar. With a dash of creativity and the right blend of spices, you can transform a simple egg dish into a burst of flavor.

3. Get Cheesy.

Indulge in cheese and take your egg creations to new heights. Whether it’s creamy goat cheese, sharp cheddar, or tangy feta, cheese has the power to elevate any egg-based dish. Crumble it, shred it, or melt it to perfection, and watch as it adds richness and depth to your meals. Sprinkle some grated Parmesan over your scrambled eggs, fold gooey mozzarella into your omelet, or let Swiss cheese melt over your frittata. The possibilities are as endless as the array of cheeses available. So go ahead, get cheesy, and savor the melty goodness in every bite.

4. Play with Textures.

The texture is the secret ingredient that can take your egg meals from ordinary to extraordinary. Think beyond the soft and fluffy and explore different textures. Add a satisfying crunch with crispy bacon bits, toasted nuts, or breadcrumbs. Introduce a touch of creaminess with avocado slices, dollops of Greek yogurt, or silky hollandaise sauce. For a burst of freshness, top your creations with a sprinkle of microgreens, chopped herbs, or pomegranate arils. By incorporating a variety of textures, you’ll create a multi-dimensional experience of flavor.

Embrace the boundless possibilities that eggs offer and transform your meal-prepping routine.

​​Essential Tools and Tips for Meal Prep With Eggs

With these essential tools and savvy tips, you’ll be ready to conquer the realm of meal prepping eggs like seasoned pros. Get ready to dive into a world of sizzling skillets, perfectly poached wonders, and heavenly egg creations that will leave you craving for more. Let’s unlock the secrets and unleash the flavors of meal prepping eggs with finesse!

1. The Reliable Non-Stick Pan: Your Trusty Sidekick

First things first, make sure you have a trusty non-stick pan by your side. This kitchen essential will prevent those dreaded egg-sticking mishaps and make cooking a breeze. Look for a high-quality, durable non-stick pan that can handle the heat and keep your eggs in their prime, effortlessly sliding onto your plate with a tantalizing sizzle.

2. The Whisk: Whip It, Whip It Good

Next up, arm yourself with a whisk that knows how to get the job done. A sturdy whisk will help you achieve that perfect blend of creamy yolks and fluffy whites, turning your eggs into a masterpiece of texture and taste. 

3. The Handy Storage Containers: Your Egg Sanctuary

To truly conquer the world of meal prepping eggs, you’ll need a collection of reliable storage containers. These handy vessels will keep your prepped eggs fresh and ready for action throughout the week. Look for containers that are microwave-safe, easy to clean, and ideally compartmentalized to keep different egg preparations separate. With your egg sanctuary at the ready, you’ll have convenient, grab-and-go meals that fuel your journey to culinary greatness.

4. Season with Flavor: Spices, Herbs, and More

Don’t settle for bland eggs – let your creativity run wild with a medley of flavors. Experiment with a variety of spices, herbs, and seasonings to elevate your meal-prepped eggs to new heights of deliciousness. A dash of paprika adds a smoky kick, while fresh herbs like chives or basil lend a vibrant touch. Get adventurous with chili flakes, garlic powder, or even a sprinkle of parmesan cheese. The possibilities are endless – let your taste buds be your guide.

5. Mix and Match: Versatility Unleashed

Last but not least, embrace the power of mix and match. Don’t limit yourself to one egg preparation – let your creativity soar by combining different styles and ingredients. Blend scrambled eggs with sautéed veggies, wrap them in a tortilla, and voilà – a breakfast burrito to kick-start your day. Crumble boiled eggs into a salad for a protein-packed lunch, or layer them on whole-grain bread for a hearty sandwich. With meal-prepped eggs, your culinary canvas knows no bounds.

So there you have it, the essential tools and savvy tips to conquer the art of meal prepping eggs. Embrace the time-saving magic of prepping ahead, infuse your eggs with tantalizing flavors, and let your creativity run wild. With these tools and tips in your arsenal, you’ll become the maestro of meal-prepped eggs, dazzling your palate and nourishing your body with every bite. 

Now That You Know Eggs Can Be Meal Prepped.

Get Cooking!

Get started now meal prepping eggs with these Fit Men Cook egg recipes:

Steak & Egg Strata Frittata Muffin

High Protein and Low Carb Egg, Yam & Cheese Breakfast

Egg & Turkey Stuffed Poblano

Egg White, Asparagus and Brown Rice & Quinoa Frittata

Creamy Scrambled Egg Stuffed Bell Pepper with Veggies

Bacon & Egg Stuffed Sweet Potato

Turkey Wrapped Potato & Egg Breakfast Muffins

Roasted Veggies & Egg Scramble

Check out more healthy meal prep ideas.

The post How to Meal Prep Eggs appeared first on Fit Men Cook.

He had a very particular system – mustard on one side, mayo on the other. Then, he placed ham on the mustard side and turkey on the mayo side. In the middle, he layered roast beef, grilled cheese, and lettuce. And to top it all off, this culinary genius insisted on eating the sandwich mustard side up.

I’m not kidding, folks. This guy had a sandwich-making routine down to a science. He was like a mad scientist in the kitchen, except instead of experimenting with chemicals and test tubes, he was whipping up a mouth-watering masterpiece of white bread, meat, and condiments.

As I watched him construct one of his favorite sandwiches with the utmost care and precision, I couldn’t help but chuckle to myself. But you know what? When that sandwich was finally done, it looked like a work of art. And I have to admit, I was a little jealous that I didn’t have one of my own.

But fear not, my hungry friends. Today, I’m going to share with you all the secrets of sandwich-making that my friend so carefully guarded. Get ready to become a sandwich-making mastermind yourself – mustard side up, of course.

Bread

Let’s be real – the bread is the foundation of any good sandwich. And just like building a house, you want to make sure that the foundation is sturdy and reliable. So, when it comes to choosing the right type of bread, you need to consider a few key factors.

Texture 

Do you want a slice of bread that’s soft and fluffy or one that’s hearty and dense? If you’re looking for a sandwich that’s easy to bite into, go for a softer bread like wheat or white bread. But if you want a sandwich that’ll really stick to your ribs, opt for something more substantial like sourdough or rye.

Flavor 

Do you want bread that’s mild and neutral or one that’s packed with flavor? If you’re planning on adding a lot of toppings and condiments to your sandwich, you may want to go for bread that won’t overpower those flavors. But if you’re looking for bread that can stand up on its own, try something like a jalapeño cheddar or garlic and herb bread.

Fixings

It’s also important to consider how the bread will pair with the inside of your sandwich. As a general rule, you want to pair soft toppings with crustier bread, and soft bread with tougher or crunchier toppings. This creates a balance of textures that makes each bite enjoyable. There is one exception to this rule, however: egg salad and tuna salad sandwiches work beautifully with soft bread. Regular white or wheat bread will complement the texture of the salad without overpowering it.

Nutrition 

If you’re watching your carb intake, you may want to consider a low-carb option like a lettuce wrap or a whole wheat pita. But if you’re not too concerned about carbs, go for bread that’s high in fiber and protein to help keep you feeling full and satisfied.

When it comes to choosing the right slice of bread, it’s all about finding balance and harmony between all parts of the sandwich. So go ahead, experiment with different types of bread and see what works best for you. Because when you find that perfect foundation for your sandwich, everything else falls into place.

Select Quality Ingredients of The Perfect Sandwich

Now that you have the perfect bread selected, it’s time to move on to the fillings. When it comes to making the perfect sandwich, the quality of the ingredients is key. If you want your sandwich to be truly memorable, you need to use fresh, high-quality ingredients.

Meat 

Whether you’re using ham, turkey, roast beef, or any other deli meat, make sure you choose a good quality product. Look for meat that is freshly sliced and doesn’t contain any preservatives or fillers. If you can, opt for organic or grass-fed meat, as it will have a richer, more natural flavor.

Cheese

Don’t settle for pre-packaged, processed cheese slices. Instead, go for a high-quality cheese that will add flavor and texture to your sandwich. Cheddar, Swiss, and provolone are all great choices, but don’t be afraid to experiment with different types of cheese to find your perfect match.

Veggies

When it comes to veggies, always choose fresh produce that’s in season. Tomatoes, lettuce, cucumber, and bell peppers are all great options. Don’t forget to give them a good wash before slicing them up and adding them to your sandwich.

By selecting quality ingredients, you’re not only creating a tastier sandwich, but you’re also ensuring that your body is getting the nutrients it needs to function at its best. So, take the time to choose your ingredients carefully to build an epic sandwich.

The Best Way to Make a Sandwich Is to First Consider Texture and Flavor

When it comes to crafting the perfect sandwich, texture and flavor are everything. You don’t want a boring sandwich where every bite tastes the same. No, you want a sandwich that makes your mouth water and leaves you wanting more.

Balance Texture

You want a balance of soft and crunchy, smooth and rough. A sandwich that’s all soft or all crunchy can quickly become boring. But, when you have a mixture of textures, every bite becomes a new experience. Imagine biting into a sandwich with crispy bacon, juicy tomatoes, and crunchy lettuce, all sandwiched between soft bread. That’s a texture masterpiece.

Complement Flavor

You want to choose ingredients that complement each other, enhancing and elevating the overall flavor profile. Think about that classic BLT again: the saltiness of the bacon, the sweetness of the tomatoes, the sharpness of the lettuce, and the creaminess of the mayo. Each flavor works together to create a delicious and satisfying sandwich.

Take it Next Level

Don’t be afraid to mix things up and experiment with different flavor combinations. Try adding thin slices of pineapple to your ham and grilled cheese sandwich or some avocado to your turkey sandwich. The possibilities are endless, and the only limit is your creativity. And of course, don’t forget to season your sandwich. A little bit of salt and pepper can go a long way in enhancing the flavors of your ingredients. You can also add herbs and spices like basil, oregano, or garlic powder to give your sandwich an extra punch of flavor. And don’t forget about the bread itself. Toasting or grilling your bread slice can add some extra texture and flavor to your sandwich. And if you’re feeling really fancy, you could even whip up your own homemade spread or condiment. 

Get creative and experiment with new ingredients and flavor combinations. And always remember to season your sandwich to perfection.

Perfect Sandwich Condiments and Spreads

Now that we’ve got our bread and fillings sorted, let’s talk about the secret sauce that can take your sandwich from good to great. These little flavor bombs can completely transform the taste of your sandwich and take it to the next level.

First up, we’ve got the classics: mayo, mustard, and ketchup. Or even just a drizzle of olive oil. While these may seem like basic condiments, there are actually a ton of different variations and flavor profiles out there. For example, you might opt for a tangy dijon mustard or a smoky chipotle mayo to add some extra oomph to your sandwich. And let’s not forget about sriracha – that spicy, garlicky sauce that seems to go well with just about everything.

If you’re feeling a little more adventurous, you can also experiment with less traditional spreads. How about some hummus or tzatziki for a Mediterranean twist? Or some pesto for a fresh flavor bursting with basil and garlic? You could even try something sweet, like jam or honey, to balance out savory fillings.

Of course, you don’t want to go overboard with the condiments – a little bit goes a long way. Too much sauce can overpower the other flavors in your sandwich and make it a soggy mess. So, be careful with your spreading and remember that you can always add more if needed.

How to Build a Sandwich

Now that you’ve got all your ingredients lined up and ready to go, it’s time to put your sandwich together. There’s an art to sandwich assembly, and with a little bit of know-how, you can create a masterpiece that’ll make your taste buds sing.

Step 1: Temp

Consider the temperature of your ingredients. If you’re adding hot meats like roast beef or chicken, you may want to toast the bread first to help it stand up to the heat. On the other hand, if you’re adding cold cuts like ham or turkey, you might want to keep your bread slice untoasted to maintain its softness.

Step 2: Layers

Think about how you want to layer your ingredients. As a general rule, you want to start with your condiments and spreads on the bottom slice of bread, followed by your meats, cheeses, and other toppings. This will help to keep the bread from getting soggy and prevent the sandwich from falling apart.

Step 3: Cut

Next, think about how you want to cut the sandwich. Do you prefer it in halves, quarters, or maybe even triangles? It might seem like a small detail, but the way you cut your sandwich can affect how it tastes. For example, cutting a sandwich in half can make it easier to eat and give you a nice cross-section of all the fillings inside.

Step 4: Dress it Up

Don’t forget to add a little bit of flair to your sandwich. Maybe it’s a sprinkle of salt and pepper, a dash of hot sauce, or a drizzle of balsamic glaze. Whatever it is, don’t be afraid to get creative and experiment with different flavors and textures.

By following these cooking tips and tricks, you’ll be well on your way to creating the perfect sandwich every time. So go ahead, get out there, and start experimenting! Your taste buds will thank you.

Now That You Know How to Make the Best Sandwich.

Get Cooking!

And there you have it, my fellow sandwich lovers! With these cooking tips and tricks, you can now go forth and create the perfect sandwich every time. Peanut butter and jelly will be a thing of the past! Whether you’re packing a lunch, whipping up a quick dinner, or simply indulging in a delicious snack, a well-crafted sandwich is the perfect meal for any occasion. So, grab your ingredients, fire up your taste buds, and get ready to take your sandwich game to the next level.

Get started with a Fit Men Cook condiment or sandwich recipe.

The post How to Make the Perfect Sandwich appeared first on Fit Men Cook.

As someone who has struggled with maintaining a healthy diet in the past, I’ve discovered that meal prep is the key to success. And the first step to successful, healthy meal prep is creating a grocery list.

That’s why I’m here to help you create an easy meal prep grocery list that will make your life so much easier. No more wandering aimlessly through the aisles, unsure of what to buy. 

We’ll start in the produce section and choose the freshest fruits and veggies that will keep you feeling energized and full throughout the day.

Next, we’ll head to the center aisles to stock up on all the necessary grains, spices, and sauces that will add flavor and variety to your meals. 

And finally, we’ll grab some protein and refrigerator items, making sure to save the coldest items for the end of our shopping run so they stay fresh until you can get to the kitchen.

But let’s not forget the most important part of meal prep – the food! I’ll be sharing some of my favorite recipes for meal prepping that are not only delicious but also packed with the nutrients your body needs.

So, don’t let the idea of meal prep overwhelm you any longer. With a meal prep plan and a little bit of preparation, you’ll be well on your way to a healthier, happier you!

Getting Started with Your Healthy Meal Prep Grocery List

Before we hit the grocery store, here are a few tips to keep in mind to help reduce stress, save money, and stock your kitchen with all of the ingredients you’ll need.

Tips for a Cheap Meal Prep Grocery List

1. Plan your meals ahead of time: Before you go grocery shopping, decide what meals you want to cook for the week. This will help you make a good list and find everything you need at the store.
2. Choose a designated day for grocery shopping: Pick a day of the week to do your grocery shopping. This will help you remember to do it every week, and it will make meal prep a regular part of your routine.
3. Check your pantry and fridge before you go: Take a look at what you already have at home before you go to the store. This will help you avoid buying things you already have and save you money.
4. Write out your grocery lists: Make a list of everything you need before you go to the store. Meal prep with a grocery list in hand will help you remember what you need and make your trip quicker and easier.
5. Buy in bulk: Buying big bags of things like rice, beans, and nuts can save you money in the long run. Look for things that you use a lot and buy them in big bags.
6. Look for sales and discounts: Keep an eye out for deals on things you buy a lot or things that are in season. This can help you save money and try new things.
7. Choose a variety of ingredients: Try to buy things that you can use in more than one meal. This will help you make the most of what you buy and save you money.
8. Don’t forget about snacks: Get some healthy snacks like fruit, veggies, and nuts to eat between meals. This will help you stay full and have energy throughout the day.
9. Invest in quality storage containers: Get some good containers to keep your meals in, like glass containers and stainless steel containers. This will make it easier to store them in the fridge or freezer and reheat them later.

With these tips, you’ll be set for a successful meal prep and grocery list!

Tips for Kitchen Tools on Your Grocery List for Healthy Meal Prep

When it comes to meal prepping, having the right kitchen tools can make all the difference. From sharp knives to sturdy cutting boards, these essentials can save you time and frustration in the kitchen. If you’re just starting out, don’t worry about buying everything at once. You can slowly build up your collection of cooking tools by adding one quality item to your grocery list each week.

Here are some kitchen tools to consider adding to your weekly meal prep grocery list:

• A sharp chef’s knife
• Cutting boards (plastic or wood)
• Measuring cups and spoons
• Mixing bowls
• Vegetable peeler
• Sheet pan and oven-safe dishes
• Tongs or spatulas
• Muffin tins

Investing in higher-priced tools can make meal prep even more efficient. Consider adding these tools to your collection when you’re ready to take your meal prep game to the next level:

• Food processor
• High-quality blender
• Instant Pot or pressure cooker
• Air Fryer
• Cast iron skillet
• Kitchen scale

When choosing your kitchen tools, look for items that are durable, easy to clean, and fit your cooking needs. With these essentials on hand, you’ll be well on your way to making delicious and healthy meals in no time!

Creating the PERFECT Weekly Meal Prep and Grocery List

Are you ready to start meal prepping like a pro? Planning ahead and creating a grocery list is a crucial first step. So, let’s dive into a list of individual grocery items that can help make meal prep easier and more efficient. 

Keep in mind that not all of these items may fit your personal dietary needs or preferences, so it’s important to choose the ones that work for you. And the quantity of each item should be based on your meal plan and the number of people you’re cooking for. Take some time to review the list and select the items that fit your specific needs to create the perfect grocery list for your meal prep routine.

Choose Your Produce

A well-stocked produce list is a must-have! Here are some recommended items to add to your grocery list. When it comes to meal prep, choosing the right produce is crucial for making the process efficient, cost-effective, and enjoyable. It’s important to select items that are versatile, long-lasting, and easy to prepare. Also, buying a variety of fruits and vegetables gives you a balanced and nutritious diet. This list provides a range of options with descriptions and benefits to help you choose which produce will work best for your meal prep needs.

• Apples: Rich in fiber and vitamin C, and may help lower the risk of heart disease and improve digestion.
• Avocados: A great source of healthy fats and fiber, and perfect for topping salads or using in guacamole.
• Bananas: High in potassium, which can help regulate blood pressure and is a good source of fiber and vitamin C.
• Bell Peppers: Prep and keep well in the fridge, and can be used in a variety of dishes, from stir-fry to salads to fajitas.
• Blueberries: Packed with antioxidants and vitamin C, and may help improve brain function and protect against chronic diseases.
• Broccoli: High in vitamins and fiber, and easy to prepare with a quick steam or oven roast.
• Brussels sprouts: Another nutritious and delicious veggie that can be roasted or sautéed for a flavorful side dish.
• Carrots: Can be eaten raw or cooked, and are a good source of vitamins and minerals.
• Cucumbers: Refreshing and low in calories, they make a great addition to salads or as a snack on their own.
• Grapes: Contain antioxidants and may help protect against certain types of cancer and improve heart health.
• Green Beans: A versatile and tasty veggie that can be sautéed, steamed, or roasted.
• Green Onions: A flavorful addition to many dishes, including salads, stir-fries, and soups.
• Herbs (cilantro, basil, mint, parsley): Fresh herbs add a burst of flavor to any dish and are a great source of antioxidants.
• Kale: A budget-friendly meal prep green that holds up well in the fridge even when pre-dressed, and can be eaten raw or sautéed.
• Kiwi: A good source of vitamin C and fiber, and may help improve digestion and boost the immune system.
• Leeks: A flavorful member of the onion family that can be used in soups, stews, and other dishes.
• Lettuces (butter, bibb, romaine, arugula, cabbage, etc.): A staple for salads, wraps, and lettuce cups, and available in a variety of types for different tastes.
• Mango: Rich in vitamin C, vitamin A, and antioxidants, and may help improve skin health and boost immune function.
• Onions: Used in a variety of recipes and can be stored for a long time in a cool, dark place.
• Oranges: High in vitamin C and other antioxidants, and may help reduce the risk of chronic diseases and improve heart health.
• Peppers (bell, jalapeños, or serranos): Versatile and flavorful, and great for adding a kick to any dish.
• Pineapple: Contains digestive enzymes that may help improve digestion, and a good source of vitamin C and antioxidants.
• Pre-shredded slaw: Convenient and easy to use, and won’t wilt in the fridge.
• Radishes: A crunchy and refreshing addition to salads and tacos, and a good source of vitamin C.
• Spinach: A nutrient-dense green that can be eaten raw or sautéed, and a great addition to smoothies.
• Strawberries: Packed with vitamin C and antioxidants, and may help improve heart health and reduce inflammation.
• Squash and Zucchini: Can be grilled, sautéed, or roasted, and a good source of vitamins and minerals.
• Sweet Potatoes: Can be eaten for breakfast, as a side dish, or in a variety of dishes, and a good source of fiber and vitamins.
• Tomatoes: A versatile and flavorful ingredient that can be used in a variety of dishes, including salads, soups, and pasta sauces.
• Watermelon: High in water content and a good source of vitamin C, and may help improve hydration and lower the risk of chronic diseases.

Remember, fresh produce is key for salads, wraps, and grain bowl toppings, while pre-cut and bagged veggies are convenient for quick meals.

Add Pantry Staples

Pantry items are a staple in any kitchen, and having a well-stocked pantry can make meal planning and preparation a breeze. Here are some grocery options to consider for your pantry:

Grains:

• Quinoa: A great source of protein and fiber.
• Brown rice: A nutritious whole grain that is easy to cook.
• Farro: A versatile grain that can be used in salads, soups, or as a side dish.
• Oats: A heart-healthy whole grain that can be used in baking or as a breakfast cereal.

Seeds and Nuts:

• Chia: A good source of omega-3 fatty acids and fiber.
• Almonds, cashews, etc.: A healthy snack or a crunchy addition to salads, stir-fries, and baked goods.

Oils and Broth:

• Olive oil: A healthy oil that can be used in cooking or as a salad dressing.
• Broth (chicken or vegetable): A flavorful base for soups, stews, and sauces.

Spices:

• Turmeric powder: A spice with anti-inflammatory properties that can be used in a variety of dishes.
• Ground coriander: A versatile spice that can be used in curries, soups, and marinades.
• Five spice powder: A blend of spices commonly used in Chinese cuisine.
• Other: Any other spices you prefer for particular cuisine.

International Flavors:

• Tahini: A paste made from ground sesame seeds, commonly used in Middle Eastern cuisine for sauces, dips, and dressings.
• Hoisin sauce: A sweet and savory sauce commonly used in Chinese cuisine.
• Soy sauce: A salty condiment used in many Asian dishes.
• Pesto: A classic Italian sauce made from basil, pine nuts, garlic, and Parmesan cheese. It’s great for adding flavor to pasta, sandwiches, or roasted vegetables.
• Rice vinegar: A mild vinegar used in many Asian dishes.
• Sambal Oelek (or other chile pastes): A spicy condiment commonly used in Southeast Asian cuisine.
• Toasted sesame oil: A flavorful oil used in many Asian dishes.
• Water chestnuts, bamboo shoots: Crunchy and mild-flavored vegetables commonly used in Chinese cuisine.
• Chimichurri sauce: A South American sauce made from parsley, garlic, vinegar, and oil. It’s often used as a marinade or sauce for grilled meats.
• Sriracha: A spicy sauce made from chili peppers, vinegar, garlic, and sugar. It’s commonly used as a condiment for Vietnamese or Thai dishes.

Protein powder (whey, soy, or plant-based): A convenient source of protein to add to smoothies or baked goods for a protein boost.

Remember to check your pantry before heading to the store, and fill in the blanks with the items you need to make your favorite dishes. With a well-stocked pantry, you’ll be able to whip up delicious and nutritious meals in no time!

Stock the Fridge

When it comes to meal prep, it’s not just about the fresh produce you choose. You also need to consider the proteins and dairy products you’ll be using to round out your meals. From chicken to tofu, cheese to yogurt, here are some essential fridge staples to add to your grocery list.

Proteins:

• Chicken breast
• Chicken thighs
• Ground turkey
• Lean ground beef
• Bacon
• Rotisserie chicken
• Shrimp
• Fish (think salmon, tuna, mackerel)
• Tofu
• Meat replacements, like Boca patties

Dairy:

• Eggs
• Liquid egg whites
• Cottage cheese
• Greek or Icelandic yogurt, or coconut yogurt
• Milk or plant-based milk

Snacks:

• Protein bars
• Hummus 

Keep in Mind:

• Look for lean protein sources to minimize fat content
• Consider plant-based options for protein (tofu, beans, lentils) to vary your sources
• Choose Greek or Icelandic yogurt for higher protein content
• Opt for unsweetened plant-based milks to minimize added sugars.

Think About Storage 

When it comes to meal prep, having quality food containers is essential. They help you organize and store your meals efficiently, and make it easy to bring them along wherever you go. But with so many options available, it can be overwhelming to decide which containers to buy.

The good news is that investing in quality meal prep containers is worth it in the long run. Not only do they save you money by reducing waste, but they also keep your food fresh for longer and make it easier to stick to your meal plan. Plus, having a variety of container sizes and shapes ensures that you can portion out your meals correctly, and you can choose containers that suit your individual needs, whether that’s portion control, leak-proof options, or microwave-safe materials.

When adding meal prep containers to your grocery list, there are a few things to keep in mind: 

1. Consider the material the container is made of. Glass containers are durable, easy to clean, and won’t absorb odors or stains, while plastic containers are lightweight and often come with snap-on lids for easy transport. 
2. Make sure to choose containers that fit your needs. Purchase containers that are freezer-safe if you plan on freezing your meals, and microwave-safe if you plan on reheating them. 
3. Consider the size and shape. Think of your typical menu and purchase containers based on the types of meals you’ll be prepping.

Overall, investing in quality meal prep containers is a smart choice that will make your meal prep routine easier and more enjoyable. Plus, having the right containers on hand means you can spend less time worrying about storage and more time enjoying your delicious and healthy meals.

Now That You Weekly Meal Prep Grocery List. Let’s Get Cooking!

Here are some recipes to get you started:

Easy Eggplant Parmesan Recipe & Orzo Veggie Medley Meal Prep

Pecan Spiced Granola Meal Prep

Low-Carb Coconut Curry Slow Cooker Meal Prep

Vegan BBQ Beans With Tahini Sauce – Vegan Meal Prep

Savory Roasted Vegetables For Meal Prep

Spiced Chicken Thigh Meal Prep

Sesame Beef Broccoli Meal Prep Recipe

Chicken & Broccoli Casserole Meal Prep In Jars

Balsamic Chicken Meal Prep

Bison Roast & Mashed Parsnips – Paleo Prep

Now that you know all about the benefits of meal prepping and some easy-to-make recipes, it’s time to put your knowledge into action. Don’t be afraid to get creative with your meals, and remember that meal prepping doesn’t have to be boring or repetitive.

When you’re planning your meals, think about what you like to eat and what ingredients are in season. Incorporate different fruits, vegetables, and proteins to keep things interesting. Don’t forget to use spices and seasonings to add flavor without adding extra calories.

One of the best things about meal prepping is that it saves you time and money in the long run. By planning and preparing your meals ahead of time, you’ll be less likely to eat out or order takeout, which can be costly and unhealthy. Plus, you’ll have more time during the week to focus on other things you enjoy.

So, whether you’re a busy professional, a student, or just looking to eat healthier, meal prepping is a great option to consider. Give it a try and see how it can make your life easier and your meals more delicious!

The post The Ultimate Grocery List for Meal Prep appeared first on Fit Men Cook.

Don’t worry, fam, I got you! If you’re feeling overwhelmed with meal planning and prepping, I’ve rounded up my top meal prep tools for healthy meal preps. With these gadgets in your arsenal, meal prepping will be a breeze! 

Trust me, it’s like trying to fix your car without a wrench – you need the right tools to get the job done right.

So, if you’re ready to take your meal prep game to the next level, keep reading. I’ve got all the tips and tools you need to make meal prep easy and stress-free. Let’s get cookin’!

Top 11 Must-Have Meal Prepping Tools for Saving Time and Energy

Let’s talk about meal prep tools. What exactly is a meal prep tool, you ask? Well, it’s anything that makes your life easier when you’re prepping your meals. It could be your trusty oven or your go-to cooking spatula. Basically, anything that helps you save time and get the job done is a meal prep tool.

Now, there are a ton of different tools and gadgets out there, which can make it hard to figure out which ones are worth investing in. But don’t stress. With my help, you’ll be able to navigate the sea of mediocre tools and find the ones that are truly helpful. 

So, whether you’re a meal prep newbie or a seasoned pro, find your new favorite kitchen tool from this list of my must-haves.

INSTANT POT 

If you’re looking for a kitchen gadget to save time and energy during meal prep, the Instant Pot is where it’s at. This multicooker does it all, from pressure cooking to steaming to slow cooking. It’s perfect for making staples like rice and quinoa. It also makes great soups, stews, and chili. Plus, with its ability to batch-cook items like beans and shredded chicken, you can meal prep for the week in no time. Don’t just take my word for it  – there are over 100,000 5-star ratings for this gadget on Amazon. Give it a try and see for yourself why it’s been all the rage in the health world lately. If you’re needing a meal prep recipe to get started with pressure cookers, try one of these:

Instant Pot Fruit-On-The-Bottom Protein Oats Meal Prep

Instant Pot Green Chile Chicken Tortilla Soup

Instant Pot Impossible Vegan Chili

BBQ Pulled Chicken Stuffed Sweet Potato (Instant Pot)

SLOW COOKER

One of the best things about a slow cooker is that it allows you to prepare meals in advance without needing to babysit the cooking process. So whether you’re prepping food in the morning for later that night or you’re making a week’s worth of food over the weekend, the slow cooker can have it ready to go in just a few unattended hours. Get ready to cook up a big pot of soup or chili, make a batch of pulled pork, or create a flavorful stew. And remember, you can set it and forget it, letting it do all the work while you focus on other things. Try some of these recipes to get started with your slow cooker:

Easy Slow Cooker Chicken Tinga Tacos

Slow Cooker Italian Greens & Chicken Soup

Slow Cooker Marinara & Eggplant Parm

Slow Cooker Creamy Chicken, Broccoli & Rice Casserole

A GOOD SET OF KNIVES 

Good, sharp knives are one of my absolute must-haves in the kitchen. Chopping veggies and prepping meat is a breeze when you have quality knives at your disposal. If you haven’t already, treat yourself to a set of knives that are up to the task. Put your knives and knife skills to the test with these recipes:

Sweet Pecan Chopped Salad – Fall Salad Recipe

Mediterranean Greek Chopped Salad (Wrap)

Hi Protein Abundance Bowl Meal Prep

Shirazi – Cucumber, Tomato & Herb Salad

CUTTING BOARD

Cutting boards are a meal prep essential. Not only do they protect your counters and knives from damage, but they also make chopping veggies and fruits a breeze. Plus, a flexible cutting board can be bent and curved to easily transfer ingredients into pots and pans. It’s also important to have separate cutting boards for meat and produce to avoid cross-contamination. Investing in a few quality cutting boards will make your meal prep experience so much smoother. Here are some recipes that will put your board to work:

Thai-Inspired Coconut & Peanut Chopped Salad

Red Chicken Curry Tacos, Salad & Peanut Sauce

Post-Workout Plantains With Maple Syrup

Spicy Wasabi Salmon Salad Wrap

SILICONE LINERS

As someone who loves to meal prep, I’m always on the lookout for kitchen tools that make my life easier. Some of my favorite kitchen gadgets for meal prep are silicone muffin cups and silicone baking liners. Not only are they insanely easy to clean (which is a huge plus in my book), but they’re also reusable and eco-friendly, so I’m reducing my waste footprint while also saving money. Another bonus is that they’re non-stick, so my egg cups, oat cups, and protein muffins pop right out without any hassle. Say goodbye to the frustration of scrubbing muffin tins and sheet pans and hello to convenient and hassle-free meal prep with silicone muffin cups and sheet pan liners. Enjoy these recipes without the headache of cleanup:

Oat, Turkey & Cheese Breakfast Muffins

Apple Cinnamon Ginger Coffee Cake Muffins

Double Chocolate Protein Muffins

Herb Roasted Spatchcock Chicken With Veggies

MEASURING CUPS AND SPOONS 

As a cook, you know how crucial it is to have accurate measurements for ingredients. That’s where measuring cups and spoons come in handy. You can easily portion out everything from flour to spices, ensuring consistent results every time you cook. I personally love using magnetic measuring cups and spoons, which stay together and are super easy to clean. And don’t forget about liquid measuring cups! They make it so much easier to measure and pour out liquids like oil and water with precision, helping you nail your recipes every time. If you’re serious about cooking, investing in these measuring tools is a must-have for your kitchen arsenal. And while I definitely cook without measuring… ALL. THE. TIME. (with a little of this and a little of that…) Baking is a different story. To make sure you get these baking recipes right, put your measuring tools to work:

Thin Keto Crackers

Gluten-Free Vegan Chocolate Brownie Waffles

Oat, Turkey & Cheese Breakfast Muffins

Gluten-Free Walnut Zucchini Bread

FOOD KITCHEN SCALE 

At first, you might think food scales are just for people who are really into baking, but hear me out. A digital food kitchen scale is actually super helpful for cooking in general. You can weigh out your ingredients for a recipe so you get everything just right. But, even beyond that, one of the greatest benefits of a food scale when it comes to healthy eating is for portion control. If you’re trying to eat healthy and maintain a balanced diet, using a food scale can be a huge help. You can weigh out your portions of protein, carbs, and veggies to make sure you’re getting the right amount of each. It takes the guesswork out of portioning and helps you stay on track with your goals. Here are a few recipes that benefit from a food scale, but also be sure to give portioning a try!

Cheesecake Factory Chocolate Cheesecake

4 Ingredient Low Carb Butter Biscuits

BLENDER

A high-quality blender is an essential kitchen tool for meal prep, especially for those who love smoothies. Investing in a high-powered blender is important because it can make a huge difference in the texture and consistency of your blends. Cheap blenders may leave your smoothies chunky or full of bits, but with a high-quality blender, you’ll get a creamy and smooth texture every time. It’s not just about making smoothies though, blenders are also great for pureeing soups, making homemade nut butter, and even mixing up pancake batter. So, whether you’re blending up your favorite smoothie recipe for breakfast or making a batch of creamy tomato soup for dinner, a high-quality blender will make meal prep a breeze. Try these recipes with a blender:

Cashew & Spinach Ricotta Stuffed Pasta Shells

Sesame Ginger Mango Dressing & Noodle Salad

Banana Pudding Nice Cream

Low Carb Salmon Nuggets & Cauliflower Chowder

SPIRALIZER 

A spiralizer vegetable slicer is a great tool for a gluten-free or low-carb diet. Not only can you make delicious veggie noodles that are a healthy alternative to traditional pasta, but you can also spiralize other veggies like zucchini, sweet potato, and cucumber for salads or as a crunchy addition to wraps and sandwiches. Spiralizing veggies also allows them to cook faster, making meal prep a breeze. Plus, it’s a fun way to get creative with your cooking and try out new recipes. Whether you’re looking to cut down on carbs or just want to incorporate more veggies into your diet, a spiralizer is a game-changer. Try out your spiralizer on these recipes:

Shrimp Marinara Zucchini Pasta

5-Ingredient Salmon Alfredo Keto Recipe

SOUPER CUBES SILICONE FREEZING TRAYS 

Silicone freezing trays are a total lifesaver when it comes to meal prep, especially for those of us who like to make smoothies or juices. These trays are so versatile, and you can use them to freeze pretty much anything you want – from pureed fruits and veggies to homemade bone broth or broth-based soups. The best part is that the flexible silicone material makes it easy to pop out individual portions once they’re frozen solid. Plus, they’re super easy to clean and take up minimal space in your freezer. Use these trays for perfect smoothie meal prep:

How To Meal Prep Smoothies

STORAGE CONTAINERS 

Storage containers are a meal prepper’s best friend. They keep your meals fresh and ready to grab on the go. Glass containers are great because they don’t absorb food smells or stains and can be safely microwaved. Steel containers are durable and can keep your meals hot or cold for longer periods of time. Mason jars are a trendy option that can be used for salads or layered meals, and they’re easy to clean. Reusable food bags are also a great option for snacks or portioned meals, and they’re lightweight and easy to pack. No matter which type of container you prefer, make sure they’re leak-proof and easy to clean. You’ll be thanking yourself when you have a fridge full of meal prep containers ready to go at a moment’s notice. 

If you’re looking for a great steel meal prep container, try mine!

FOOD PROCESSOR

Food processors can help you save so much time and energy in the kitchen. With a food processor, you can chop vegetables, shred cheese, make hummus, pesto, or nut butter, and even make your own energy balls or granola bars. It’s so much faster than doing all of these things by hand, and the results are often much smoother and more consistent. If you’re looking to streamline your meal prep process, investing in a food processor is definitely worth considering. I use my food processor on recipes like these:

Superfood Raw Energy Bars With Cacao

Easy Chickpea Blondies With Macadamia

Low Carb Zucchini Latke Waffles

Keto Avocado Hummus Recipe

Ultimately, there are many essential kitchen items to consider if you want to make healthy meal prep a regular part of your routine. But this list is a great place to start! 

A sharp chef’s knife and a reliable cutting board are a must-have for preparing ingredients, while measuring cups and spoons, as well as a food scale, will ensure accurate portion sizes. Food processors and blenders can make quick work of chopping and pureeing ingredients for sauces and dips, and silicone freezing trays and storage containers will keep your prepped meals and ingredients fresh and organized. 

With these essential tools on hand, you’ll be able to easily prep healthy meals for yourself and your family, even on busy days.

The post Best Kitchen Tools for Meal Prep appeared first on Fit Men Cook.

WHO IS MICHAEL CHERNOW AND WHAT DOES HE HAVE TO DO WITH MEATBALLS?

Michael Chernow is a well-known restaurateur, television personality, and author. He first gained fame as the co-founder of the successful restaurant chain, The Meatball Shop, which he launched in New York City in 2010 with his childhood friend, Daniel Holzman.  The Meatball Shop QUICKLY gained a loyal following and became an iconic must-visit spot in NYC.   The restaurant is known for its innovative take on classic meatballs, which are served in a variety of ways, including on sandwiches, sliders, and as a topping for spaghetti or salads.

Michael turned that fame into a cookbook called The Meatball Shop Cookbook, which features recipes from his restaurant, and he quickly became a household name, appearing on popular shows like The Today Show, The Rachael Ray Show, and The Chew, and even a recurring guest judge on the Food Network series Chopped and Vice’s Munchies.

All this to say, dude KNOWS meatballs and he quickly gave me a masterclass in meatball making and I’m a better cook for it!  Enjoy this bangin’ recipe!

The post Michael Chernow’s Lean Bison Meatballs With Paleo Veggie Pasta appeared first on Fit Men Cook.

But not all of us are quite so happy with the same food day after day.

If meal prepping feels like making a huge batch of ONE meal and then being stuck eating it all week… it’s time to mix and match your meal prep.

Mixing and matching keep meal prep simple AND adds variety to your week.

Below we outline just how easy mix-and-match meal prep can be. And we’ve included a few recipes to get you started. Before you know it, you’ll be inventing your own mix and matches that might even become your favorite meals!

What is Mix and Match Meal Prep?

Many meals consist of the same basic ingredients but manage to taste so differently. A change in seasoning or sauce can turn a bowl of rice and chicken from a curry to a burrito bowl.

Mix-and-match meal prep fills your fridge with basic ingredients to build multiple meals throughout the week. It also gives you a plan for meal combos to add tasty variety to your menu.

As you pair the ingredients in new ways each night, you’ll be surprised just how easy it is to add variety without adding hours of additional meal prep.

What Types of Meals Make the Best Mix and Match Meal Prep?

You can use any combination of meals that share similar ingredients to build a mix-and-match menu. But these meals work particularly well:

• Sandwiches and wraps
• Salads
• Open-faced toasts
• Stir-fries
• Bowl meals (grain bowl, buddha bowl, etc.)
• Eggs (omelets, frittatas, etc.)
• Tacos, burritos, quesadillas
• Pastas

Experiment with meals you enjoy to find the right level of variety with the least amount of prep time.

Mix and Match Meal Prep Made Easy

Let’s start with the basics – all you need is four easy components to create endless mix-and-match food combinations. These four food groups will become the building blocks of all of your meals. Mix and match them to create new meals every day.

1. Protein – Choose a protein: animal or plant-based. You’ll keep your meal prep time down to a minimum if you stick with one animal protein for the week, but you could prep two fairly quickly if you want the extra variety.
2. Starch – Make a large batch of 1-2 complex carbohydrates. If you’re going for low-carb options, you could use cauliflower rice or zucchini noodles here.
3. Non-starchy Veg – Load up on your favorites. Keeping several frozen veggies on hand is a great way to mix and match throughout the week without needing to commit to using up a single fresh vegetable.
4. Dress it up – Use sauces, seasons, dips, and dressings to add variety and flavor.

In these four easy food groups, you’ll fill your fridge with each meal prep component you need to build a variety of meals. You can either store the meal prep in a large, single-ingredient storage container and quickly assemble a meal each day. Or you can portion the meals into individual storage containers with unique combos and dressings so they’re ready to go throughout the week when you’re hungry.

“No-prep” Mix and Match Ingredients

Adding variety to your menu doesn’t need to require more cooking. These no-prep items pack a flavorful punch without adding prep time. Stock your fridge with a basic protein, carb, and veg for the week’s meal prep, and then keep some of these items on hand to easily add variety to your meals.

• Use different spices or herbs each night to mix up the flavor. If you’re new to cooking, here are a few spices you want to have in your kitchen: paprika, curry powder, cinnamon, thyme, dried basil, and turmeric.
• Raw vegetables. Add some raw veggies to a lunch box to mix up the meal. With a tasty dip in the fridge, raw veggies make a quick and healthy snack, too.
• Leafy greens. Make a simple side salad or add greens to a dish like cooked pasta or stir-fry. Baby spinach, lettuce, or kale are a nutritious and delicious addition to any meal.
• This great source of protein is a cheap and easy ingredient. Scramble, fry, boil, frittata, and more to add variety to your meal.
• Nuts and seeds. Add to salads or grain bowls for a boost of nutrition and flavor. Not only will these provide texture and variety to your dish, but they’ll also serve up a great source of plant-based protein and healthy fats, including omega-3s.
• Another great source of healthy fats, avocados pair well with breakfast, lunch, or dinner dishes. Try some on toasts, sandwiches and wraps, or grain bowls and salads.
• Fermented foods. If you enjoy the unique flavors of kimchi or sauerkraut, add them to your sandwiches, salads, grain bowls, and stir-fries. Not only will you get a dose of flavor, but you’ll also get gut-healthy probiotics.
• Add a homemade vinaigrette to your salad or grain bowl to create easy flavor changes throughout the week.

Having these items on the shelf or in the fridge keeps variety at your fingertips so you never have to get bored with your meal prep.

Put this info into action with some easy meals using the starter menu below. Cooking tips, recipes, and mix-and-match combos give you a complete beginner’s guide to mix-and-match meal prep. You’ll love the convenience of pulling meal prep from your fridge and you’ll love the flavor of each unique combo.

10 Mix and Match Meal Prep Recipes in Under 1 Hour

Let’s get you started with an easy mix-and-match menu for inspiration.

1. Protein: chicken breasts and chickpeas
2. Starch: quinoa
3. Non-starchy vegetable: braised kale and roasted veggies (onion, zucchini, bell pepper, sweet potato, yellow squash)
4. Seasonings, dressings, toppings: various

FMC Mix and Match Tips:

• Need more calories? Consider adding avocado, raw or roasted nuts, or a protein shake to the meals.
• New fewer calories? Avoid heavy sauces and instead, use salsas and dressings to add a LOT of flavor and variety.
• Keep common items in your pantry, fridge, and freezer to easily give these meals a flavor makeover.

Prepare the ingredients according to the meal prep recipe and then mix and match in the combos below for 10 delicious and healthy meal prep meals.

Recipes:

Quick Herb Roasted Veggies
Quick Grilled Chicken Breast
Quick Spicy Chickpeas
Quick Braised Kale

MEAL COMBO 1

From your meal prep, dish a portion of quinoa as your base.

Just before mealtime, cook a scrambled egg (or egg white) and chop tomato, avocado, and green onion. Mix them all together for a simple grain bowl. Salt and pepper to taste.

MEAL COMBO 2

From your meal prep, dish a portion of quinoa as your base.

Just before mealtime, add fresh blueberries (or another favorite berry), dried cherries, almonds (roasted or raw), and a splash of almond milk. Enjoy for breakfast like a bowl of oatmeal.

MEAL COMBO 3

From your meal prep, dish a portion of quinoa, grilled chicken, and roasted veggies for a complete and ready-to-eat meal.

MEAL COMBO 4

From your meal prep, dish a portion of quinoa, spicy chickpeas, and roasted veggies. Add tahini sauce for extra flavor.

MEAL COMBO 5

From your meal prep, dish a portion of spicy chickpeas and braised kale. Add avocado and lemon.

MEAL COMBO 6

From your meal prep, dish a portion of grilled chicken and roasted veggies for a simple and ready-to-go meal.

MEAL COMBO 7

From your meal prep, dish a portion of grilled chicken, roasted veggies, and braised kale. Add a homemade peanut sauce.

Peanut sauce:

1 ½ Tablespoons raw peanut butter

1 Tablespoon lite soy sauce

1 Tablespoon water

Sriracha to taste

MEAL COMBO 8

From your meal prep, dish a portion of quinoa, spicy chickpeas, and braised kale. Add a low-calorie Italian dressing or your favorite vinaigrette and a splash of lemon juice.

MEAL COMBOS 9 & 10

From your meal prep, dish a portion of braised kale. Add chicken one night and spicy chickpeas another. Add avocado, bell pepper, and lemon.

The post Meal Prep Mix and Match – 5 Recipes, 10 Healthy Meals appeared first on Fit Men Cook.