Those who find themselves in search of the best vegetables for meal prep have come to the right place. We have many years of experience when it comes to locating healthy vegetables for meal prep, and we are more than happy to provide you with access to all of our findings. Whether you are looking for easy vegetables to prep or meal prep vegetable ideas, we have got you covered.
By taking the time to check out this helpful guide, you can avoid the consequences that come with an over reliance on options that are less healthy. No one wants to be left fighting the battle of the bulge, right? That’s why we are here to provide you with all the best tips and pointers. In a world where many of us struggle to carve out time for healthy prep, we aim to remove all of the guesswork from the process.
In this guide, we will offer you all sorts of game-changing options that are sure to simplify your meal prep process. Be sure to read on and learn everything that you need to know, so that you can avoid all of the usual pitfalls.
Best Vegetables for Meal Prep
When it comes to the best vegetables for meal prep, no list would be complete without broccoli. It is low in fat and calories, while remaining high in fiber and protein. It is a great choice for anyone who is looking to improve their digestion and lose weight at the same time. You do not need to be a world-class chef to handle the preparation process and it pairs well with a wide range of additional foods.
Spinach is one of the most commonly used healthy vegetables for meal prep, as it is rich in vitamins and nutrients. It is also low in calories and one of the easiest vegetables to prep. In many instances, it is not even prepared, it is simply consumed raw. Its versatility is also noteworthy, as it is a great side dish that can also be added to a salad in a pinch.
Sweet potatoes come with a number of wonderful health benefits that make them a great addition to any meal prep plan. For starters, they are linked to improved vision and heart health. Sweet potatoes also serve as a great fiber source. They are easy to make because the oven is doing the work for you and they can be paired with just about anything that you can think of.
When discussing easy vegetables to prep, bell peppers are always going to be at or near the top of any list. They are high in nutrients and low in calories, a perfect combination. Bell peppers are rich in vitamin C as well. Thanks to vitamin C, our bodies are able to heal from various injuries more quickly. They can be eaten raw or sautéed at a moment’s notice. Your salads are sure to benefit from their presence, as bell peppers are one of the most versatile veggies you will find.
Another versatile veggie that can be eaten raw or prepared with ease, carrots are one of the most common meal prep vegetable ideas for good reason. They are a great food for weight loss and cholesterol reduction, making them a great choice for anyone who is looking to get the most out of their diet. Carrots are also beneficial to heart health and aid in improving vision.
The sheer number of antioxidants, vitamins and minerals that we can enjoy by adding zucchini to our meal prep plans make it a must-have. It can be baked or sautéed within a short period of time and does not require any real chef skills on your part. Zucchini is very versatile, too, as it can be cooked or eaten raw. Some may decide that they wish to grill theirs before adding it to their meal prep process.
Cauliflower is one of the most versatile veggies of all, as it can take on a plethora of different forms. If you are someone who is looking to cut down on their carbs, cauliflower is the way to go. Oven roasted cauliflower is incredibly easy to prepare, and you will enjoy all sorts of health-related advantages. It is supportive of cell growth and rich in vitamins K and C.
As far as vitamin K is concerned, Brussels sprouts are considered to be its best source. Meal preppers looking to strengthen their bones will do well to choose Brussels sprouts. If you enjoy cabbage and broccoli, you are sure to love Brussels sprouts. They can be used for shredding, stuffing or puréeing, offering all sorts of versatility. Best of all, Brussels sprouts are easy to make, as they can be roasted or sautéed relatively simply.
Asparagus does not take much effort to prepare, is helpful for lowering blood pressure and is rich in various vitamins and minerals. This veggie will support gut health and can be cooked in a variety of different ways. Depending on personal taste, it can be boiled, grilled, steamed or fried.
Green beans are one of the best meal prep vegetable ideas because they can be added to any number of meals throughout, without a great deal of additional time and effort spent in the kitchen. Novice chefs will find them easy to prepare, while those who prize versatility will enjoy all of the different ways that they can be served. It does not matter if you wish to eat them raw or if you would rather pan sear them first, the options are endless.
Preparing Vegetables for Meal Prep: Tips and Techniques
To get started, the veggies need to be properly sorted. While sweet potatoes cannot be peeled beforehand, there are other veggies that can. This includes your carrots, cauliflower and bell peppers.
Washing + Drying
Grab some microfiber paper towels for this part. Once the veggies have been thoroughly washed, the drying process must be equally thorough.
Chopping + Peeling
This step must be handled before you can begin to cook. Use a chopping board, peel away from yourself and peel from the middle once the longer vegetables are being prepared, i.e. carrots.
Utilize Storage Containers
We will provide more in depth tips on this aspect below, but for starters, be sure to portion out amounts that work best for you and your loved ones’ needs.
Use Softer Vegetables First
The softer veggies that are being used must be prioritized for earlier in the week. Otherwise, your bell peppers (as well as others) will be mushy by the time you’re looking to utilize them.
Place Firm Vegetables In The Fridge
These vegetables will last for at least five days in the fridge, so bear that in mind before they are used for your meal prep needs.
Best Cooking Methods
These cooking methods are your best bets if you are looking to preserve flavor and nutritional value. If you enjoy the taste of delicious, freshly prepared vegetables, each of these methods comes with its own distinct advantages.
Boiling is quick, easy and does not require a sizable amount of effort. Keep the water that you are using to a minimum, otherwise the flavor profile of the vegetables is going to be compromised. Make sure that they are cut into equal-sized pieces as well.
This is one of the best ways to retain flavor and nutrients. As long as they are not overcooked, you are going to love the results.
Blanching is chosen by those who are looking to soften their vegetables without compromising their taste or nutritional value. Blanch your veggies before you freeze them, as this will remove the enzymes that cause them to slowly deteriorate.
Precious little oil is used and the process is over quickly, allowing vegetables to retain their taste and flavor. Stir as you cook and don’t over fill the pan for best results.
The natural flavors become more prominent with roasting, as all the natural sugars are given the chance to caramelize. This ensures a tender center and a crispy exterior.
Storing Prepped Vegetables: Keeping Them Fresh
If kept properly, your prepped vegetables will last for a much longer time than you may have expected. By following these pointers, you are able to maximize fresh and flavor for as long as possible.
This is a common mistake that is better off being avoided. Don’t make the mistake of buying too many vegetables for the week ahead. Buy only what is needed.
Keep Vegetables Whole If Possible
Once vegetables have been chopped or split, they are going to lose their freshness more rapidly. Keep that in mind during the storage process.
Airtight Bags Are a No No
These bags will actually speed up the decay of the vegetables, believe it or not.
Store Root Veggies In Cool, Dry Places
This is especially important for your potatoes. If they are placed in the fridge, this will only serve to increase their level of sugar content.
Keep Similar Veggies Together
Do not make the mistake of pairing greens with fruits or other non-green vegetables. All of your veggies need to be stored with their family members for maximum freshness.
These healthy vegetables for meal prep are sure to benefit any diet, as they are all rich in vitamins, nutrients and fibers. To add to the excitement, they are all easy vegetables to prep and do not require any sort of real cooking experience. The options are endless, as each of these vegetables can be served as sides, prepared in a wide range of different ways and served alongside any number of different foods.
In order to ensure a varied and healthy diet, you will want to experiment with numerous vegetables and food combinations. This is how you are going to find the ideas that work best for your needs. By taking the time to incorporate the best vegetables into your meal prep, you are able to enjoy nutritious meals without all of the typical hassles. What’s not to love?