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The content of this issue is: Prepare food for a week in advance-how to prepare meals for fitness

For the audio version shared in this issue, you can search for "Garfield's shovel" on Himalayan FM, and you can listen to it. Please remember to pay attention to it.

the fitness meal preparation method of preparing food for a week in advance comes from Europe and America. They are called meal prep, which is: meal prepare for a week. Prepare food for a week in advance. But a week here can be three or five days. That is to say, prepare three meals from one to five on Sunday or prepare food from Monday to Wednesday on Sunday, and prepare food on Thursday and Friday on Wednesday.

This method is very suitable for office workers and single partners. First of all, it is to save money. Of course, saving money is not the goal. The main thing is to control food intake and oil content, which is healthier than ordering takeout! Moreover, they are all your favorite dishes. Moreover, you can still be full under the condition of reducing fat, ensuring that you have no extra appetite to eat snacks.

and it's very time-saving, so you can arrange it at once. You can prepare meals five days a week, and you can bring the one you want to eat when you go to work every morning and heat it directly at the meal. After saving hard work, you have to go to great lengths to keep fit and eat.

what do you need to prepare for this kind of meal preparation in advance?

first of all, the key to Meal Prep is the tableware for storing food.

Fresh-keeping bag: It is better to have a food sealed bag, that is, the one with a seal on it. Can store fruits and vegetables, of course, it is best to use vacuum bags.

fresh-keeping box: it is made of glass with strong sealing and the best material. If it is too heavy, you can also choose rubber, and the material must be food-grade.

sealed cans: Mei Sen cans are commonly used, which can be used to hold salads, or fruit juices and milkshakes, which are very convenient to carry.

In addition, ingredients:

About the choice of ingredients:

Staple foods: brown rice, oats, sweet potatoes, yams, whole wheat bread, etc.

protein: eggs, chicken breast, pork, beef, dragon fish fillet, protein powder, protein bar, etc.

lipids: olive oil, low-sodium peanut butter/almond paste, nuts, chia seeds, avocado, etc.

vegetables: spinach, broccoli, asparagus, colored peppers, mushrooms, zucchini, cucumbers and carrots.

fruits: apples, pears, blueberries, strawberries, pitaya, kiwis, bananas, etc.

3 ways of Meal Prep

1. Raw: Put all the ingredients into a fresh-keeping box after basic treatment (washing, peeling, dicing, etc.), and fry, cook and steam them directly at lunch or dinner. The advantage is that it is very fresh and varied, and the disadvantage is that it takes time.

2. Medium-cooked: put all the processed and cooked ingredients in a fresh-keeping box, and immediately like a buffet when you want to eat a meal. The advantage is that there are many choices, and the disadvantage is that it is time-consuming. It is possible that the nutrition is unbalanced and the quantity is not well controlled.

3.? Well-done: put everything you want for every meal in a lunch box, just like a lunch box. The advantage is that it is very convenient and quantitative for each meal. The disadvantage is that there are few patterns and you may get tired of eating them.

What are the precautions for preparing meals in advance?

after all, it is prepared in advance and stored in cold storage, and more or less attention should be paid to the safety hazards of food.

① Keep fresh while it's hot

In fact, as long as it's cooked and preserved properly, cooking it 1~2 times a week won't bring security risks. However, it should be noted that the prepared food must be packed in clean fresh-keeping boxes while it is hot and put in the refrigerator for refrigeration or freezing. If the food cools down slowly, it may give bacteria an opportunity to invade. Only by cooling the food to the fresh-keeping temperature of the refrigerator quickly can bacteria be avoided.

② Thoroughly heat the food before eating

When the food is taken out of the refrigerator, it must be reheated to over 85℃, so as to ensure that the possible pathogenic microorganisms can be killed.

③ Don't worry too much about nutrient loss

Many people may think that reheating food will lead to nutrient loss. It is indeed possible, but it will not have much impact on protein and mineral nutrition, but it may increase the loss of vitamins, but it will not be all gone. These lost vitamins can be made up from fresh fruits and vegetables or vitamin supplements.

④ overnight dishes can't be eaten, which mainly refers to dishes preserved at room temperature.

If you repackage the frozen food immediately after cooking, you don't have to worry about too much nitrite. Although it will be improved more or less, the total amount is still within the safe range (11mg/kg). Instead of worrying about the content of these nitrites, it is better to eat less processed foods.

generally speaking, although it is not as good as freshly made food, as long as the cooking is reasonable and the nutrition is comprehensive, Meal Prep is much more nutritious and healthy than instant noodles ham and high-oil and high-salt takeout.

vegetables should be bought with roots that are not easy to spoil, and green leafy vegetables should be bought for two days at most, otherwise they will spoil easily, and throwing them away will be more wasteful.

Furthermore, if you think it is not convenient to prepare food for a week, the most troublesome thing is the staple food, just like brown rice. You can prepare a five-day quantity, then refrigerate or freeze it as needed, and thaw and heat it when eating. There are always some vegetables at home, which can be fried, steamed or cold when eaten. You can also buy ready-made chicken breast, heat it when you eat it, or directly tear it into thin strips and mix it with vegetables to make a salad, accompanied by pre-prepared carbohydrate, so that a meal is perfectly solved.

Well, thank you, that's all for today's sharing.

Eating healthily and losing weight is our pursuit. Here is Garfield's "How to Eat Fitness",

See you next time.