Meal prep made easy with these delicious, light wraps.
We are on the go all day. When it comes to fueling ourselves well, major barriers continue to be time and convenience. You know why you end up in the drive-through? Because it’s the easiest option. So, when it comes to eating, just like anything else, you have to prepare ahead of time to set yourself up for success. Don’t be fooled by online posts featuring insane kitchens with food scales and endless rows of Tupperware. We are talking about meal prepping for normal people. Follow these simple tips to start dipping your toe into prepping your meals ahead of time. No food scale needed!
- Write out what you plan to eat for the week, then make your grocery list. You don’t need some super fancy notebook to write out your meal plan. You just need a piece of paper. Include breakfasts, lunches and dinners, and don’t forget to include a few meals out! You’re a human, after all.
- Consider leftovers meal prepping. When dinner is ready, I pull out my Tupperware and put my lunch together for the following day before we eat. For example, if we are doing fish tacos, I’ll grab my container and make two tacos with all the fixings right then and there and put directly into the fridge for tomorrow’s lunch. Meal prep!
- Utilize pre-made foods. One of my favorite things to use for meal prep is frozen pizza. I love Sweet Earth’s Veggie Lovers Pizza (found at Costco, Walmart and Target). I heat the pizza in the oven, divide into 3 containers and refrigerate. I’ll pack ½ an avocado with it and top with ranch and hot sauce. Makes an amazing pizza bowl!
- Look to for inspiration. My favorite places to go for new ideas are Instagram and YouTube. I’m looking for videos. As a visual learner, it’s easier for me to grasp new ideas and recipes if I watch them.
Mini peanut butter chicken wraps recipe
Wraps are a great way to cook ahead for the week because they are a cinch to reheat. You also can make mini versions of any wrap recipe to make them easier for kids to hold.
- 12 small whole wheat tortillas
- 1 pound cooked, shredded chicken
- 1 tablespoons olive oil
- 1 red bell pepper, cut in strips
- ¼ cup olive oil
- 2 tablespoons apple cider vinegar
- 2 tablespoons natural peanut butter
- ¼ cup soy sauce
- ½ teaspoon red pepper flakes
- 1 teaspoon honey
- 1 teaspoon ground ginger
Set tortillas, chicken and bell peppers aside. Combine all other ingredients, whisk until smooth. Mix in chicken until coated. Divide chicken evenly on tortillas, top with bell pepper. Wrap up tortilla. Eat immediately warm or store in refrigerator up to four days and reheat in microwave.
Erin Wiedmar is a registered dietitian and nutritionist with Norton Healthcare.