Cooking at home is great for your well-being, according to health and nutrition specialist Jamie Kaplan. However, for those of us with busy schedules, the thought of cooking food every day sounds daunting; this is why meal prepping is the perfect solution.
Meal prepping, simply put, is when you make your meals in advance; you can cook once or twice a week, and then spread those meals out so they last for several days. Kaplan, who works with clients to create a personalized approach to health and nutrition, finds this is perfect for commuters and workers who may not have the time or desire to cook every day. It also saves the stress of choosing what to eat every day and making sure you are getting all your nutrients.
To avoid eating the same thing each day, Kaplan suggests ingredient prepping, “at the beginning of the week you can prep two to three bases such as quinoa, rice, and lettuce, one or two proteins, and some vegetables, and then you mix and match,” she says.
She also suggests buying different vegetables each week for variety in nutrients and flavor, having one protein you cook at the beginning of the week and another you cook toward the middle, as well as having your favorite condiments, sauces, and dressings prepped at home.
“I don’t think meal prepping has to be this sort of body-builder-esque ‘have your little ground meat and rice in a container,’” says Kaplan. “All it means is you’re making enough to have lunch and dinner for the next few days. It depends on your lifestyle, how much you like to cook, and how much you want to eat, but it doesn’t have to be boring.”
Below, Kaplan shares one of her own recipes.
Super Simple Fish en Papillote
Course: DinnerDifficulty: EasyIf you want to meal prep a dish that’s simple yet delicious, this fish en papillote recipe will do just the trick.
Ingredients
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1 6-ounce filet of fish of any kind — salmon, cod, flounder, sole, etc.
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1 tablespoon extra-virgin olive oil
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salt and pepper (I like to use sea salt or pink Himalayan salt)
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2 tablespoons of chopped artichoke hearts or cherry tomatoes
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½ tablespoon of capers, drained
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Lemon
Directions
- Preheat the oven to 375 F.
- Cut a piece of parchment paper, long enough to fold in half and completely cover the fish.
- Lay parchment paper flat on the baking sheet.
- Place the fish on one side of the parchment paper.
- Drizzle with olive oil, season with salt and pepper to taste.
- Top the fillet with the artichokes, capers, and a couple of round, thin slices of lemon.
- Fold the other half of the parchment paper over the fish, like a book.
- Starting from one corner, make small tight folds along the edge, working your way around the fish to seal the packet completely.
- Make sure the folds are secure, so the steam stays inside while the fish is cooking.
- Place the baking sheet in the oven to bake for about 10-15 minutes (timing will depend on the thickness of the fish).
- The fish should be opaque and flake easily when using a fork.
- To reheat, simply place the fish in a pan on the stove until warmed.
Related: This Stuffed Squid Recipe Is a Must for Seafood Lovers in Westchester
