Currently, we have very busy lives and it is very difficult for us to take time to cook and eat a healthy diet, which is why on many occasions we resort to prepared food. To solve this problem, reserve a couple of hours on Sunday to prepare meals for the rest of the week.
Although it may seem intimidating, you should not worry. When you know which are the key foods, how you should prepare them and with what you should combine it, everything becomes much simpler . Therefore we are going to explain some easy and healthy foods.
10 Foods to prepare on Sunday and not have problems with the meals of the week
It is a grain ideal for cooking since it has a rich nutty flavor and a high fiber and protein content. You can use it as a base for all your lunches. Add vegetables and some source of protein and you will have a fast and balanced meal . Rinse a cup of quinoa and boil it in a saucepan with two cups of water or broth.
Cook over low heat until the liquid evaporates and the quinoa is tender, which will be about 15 minutes. You can store it in the refrigerator in an airtight container for 4 days.
2- Hard eggs
The eggs are the ideal breakfast when combined with a fruit, salad or snack . Place 5-10 eggs in a saucepan and add cold water until the eggs are covered. Heat over high heat until it boils and turn off the heat.
Cover the pan and let the eggs rest for approximately 10 minutes . Chill them with cold water and store them in the fridge for up to a week.
Prepare a large amount of lentils it's a great idea since they are easy to cook and very economical . You can combine them with quinoa or sautéed vegetables. Boil a cup of lentils to 3 cups of water or broth for 15-20 minutes . You can store them in an airtight container in the refrigerator for up to 5 days.
4- Crunchy vegetables
We tend to lean on potatoes fried because they are addictively crunchy. However, we never eat vegetables, right? Spend some time on Sundays to cut a variety of vegetables could be a great distraction to avoid a binge eating junk food.
Cut all the vegetables you want and consider dividing them into individual bags to facilitate storage and transport
5- Roasted vegetables
Roasted vegetables are delicious, but when you get home after a long day of work, you have no energy to prepare them . Try roasting a lot on Sunday and divide them. To do this, pour olive oil, sprinkle with salt and pepper and pass at 200 ° C for 35 minutes.
Oatmeal is a great option for a healthy breakfast but instead of preparing a large pot for the whole week, prepare it overnight. You just need cooked . Fill half the bowl with oatmeal and add as many dressings as you like, such as nuts, cinnamon or fruit. At night, add a little milk to the oatmeal and in the morning you'll have your breakfast ready.
7- Whole wheat or chickpea pasta
Pasta can be combined with almost anything. Cook it according to package instructions since each type of pasta has different cooking times . After brewing, sprinkle with olive oil, mix, and store in an airtight container in the refrigerator for up to 5 days.
8- Whole chicken
Cooking a whole chicken is one of the most economical ways to eat organic meat. Also, with chicken bones you can make a broth . You can store it in the fridge for up to 4 days.
9- Minced meat
It is a great ingredient to add to the sauce of tomato that accompanies the pasta. You can also season the meat and add it to a pancake next to some sautéed vegetables and cheese to make a quick fajita . You should only sauté half a kilogram with a little oil and spices until it browns evenly. Will hold in your fridge for up to 4 days.
Cauliflower is a very versatile vegetable and therefore It is ideal for preparing meals. You can roast it, turn it into cauliflower rice or pizza dough. As there are so many ways to cook it, prepare them in a simple way .
Remove the leaves and the stem, chop them in florets, rinse well, dry them and store them in a zippered bag and a paper napkin . So when you need it, you'll be ready to cook it.
As you can see, these tricks will help you organize meals all week and make life much easier for you.
Do you have a hard time preparing? the food when you get home from work? Are you one of those who eat the worst because of laziness?
Share it with your friends so they can learn to cook these foods!