How to prep meal bases that allow for variety during the week?

Question

How do you prep meal bases that allow for variety during the week? Learn to make versatile gravies and cooked grains that can be used in many ways.

Answer 1

Prepare versatile meal bases like cooked grains (rice, quinoa), roasted vegetables, and grilled chicken or tofu. Store them separately and combine them with different sauces, spices, and toppings throughout the week for varied meals.

Detailed Explanation:

Meal prepping doesn't have to mean eating the exact same thing every day. The key to variety is preparing versatile 'meal bases' that can be easily customized. Here's a step-by-step guide:

1. Choose Your Bases: Select 2-3 carbohydrate sources (e.g., brown rice, quinoa, sweet potatoes), 2-3 protein sources (e.g., grilled chicken breast, baked tofu, lentils), and a variety of vegetables (e.g., broccoli, bell peppers, zucchini). Consider what you enjoy eating and what will store well for several days.

2. Prepare the Bases: Cook the grains according to package directions. Roast the vegetables with a simple seasoning like salt, pepper, and olive oil. Grill or bake the protein sources. Aim for simple preparations that won't clash with different flavor profiles.

3. Portion and Store: Divide the cooked grains, proteins, and vegetables into separate containers. This prevents flavors from mixing and allows for maximum flexibility. Store them in the refrigerator.

4. Add Variety with Sauces and Spices: This is where the magic happens! Keep a selection of sauces (e.g., pesto, teriyaki, marinara, peanut sauce), spices (e.g., curry powder, chili flakes, Italian seasoning), and toppings (e.g., nuts, seeds, fresh herbs) on hand. When you're ready to eat, combine your chosen base components and add your desired flavorings.

5. Example Meal Combinations:

   • Brown rice + grilled chicken + broccoli + teriyaki sauce = Teriyaki Chicken Bowl

   • Quinoa + baked tofu + roasted bell peppers + pesto = Pesto Quinoa Bowl

   • Sweet potato + lentils + zucchini + curry powder = Curried Lentil and Sweet Potato Bowl

Pro Tip:

Don't overcook your vegetables when prepping. Slightly undercooking them ensures they don't become mushy when reheated. Aim for 'al dente' texture.