7 Healthy Foods a Nutritionist Prepares Ahead of Time

This one is so easy, you could probably do it in your sleep. Just place two cups of quinoa and four cups of water in a pot over high heat, and bring to a boil. Reduce to a simmer, and let sit for seven to 10 minutes, or until the quinoa looks like it's sprouted a mini tail. Let cool, and place in container in the refrigerator. You can use this all week in all different ways: with almond milk and chopped walnuts for breakfast, on top of a kale salad for lunch, or heated up with frozen veggies and veggie broth for a side dish at dinnertime.

In the summer, I’m a huge fan of making a pitcher of iced green tea with lemon and mint and sticking it in the fridge. Sometimes, when you think you’re hungry and look into the refrigerator for something to eat, you’ll see this tall pitcher and realize that’s all you really need. In the fall and winter, I switch to hot tea: no more mistaking hunger for thirst. Bonus: The catechins in the tea help protect your skin and slim your waistline.

When snack time comes around and you’re sick of the plain-old apple and peanut butter combo, have an egg with some carrot sticks instead. Hard boiled eggs are beyond easy to prep and are super-portable. I like to leave a few in the fridge at work for midday or afternoon munchies. Not only are they convenient, but they’re also a low-calorie, satisfying protein choice.

Related: 6 Easy, Portable Lunches

Soak ¼ cup oats in almond milk overnight in the fridge. In the morning, toss in half a banana, a tablespoon of chia seeds, and a dash of cinnamon for a nutrient-dense (and delicious!) breakfast. I usually make three or four of these in to-go ramekins to have all week long (I’ll switch up the fruit and seed choice on different days). The fiber and protein keep you energized and satisfied, and you feel so good knowing you’ve started the day without processed foods.

Slice up carrots, celery, broccoli, cauliflower, jicama, red peppers, and so on, and place them in a big bowl. Before work, pack some veggies in the bag with an individual pack of hummus or guacamole. After work, snack on raw veggies with salsa to keep your hunger at bay before dinner. Whenever and however you eat raw veggies, they’re super-nutritious.

I know, I know: You’re probably thinking burnt veggies?! Yes, burnt! Or roasted, whichever name floats your boat. Take Brussels sprouts, broccoli, cauliflower, and any other veggies, sprinkle with olive oil and fresh herbs, and roast at 400 degrees until slightly burnt. You can toss them into an omelet in the morning, place them in an airtight container and bring them to work to pair with nuts for an afternoon snack, or have them ready for a side for dinner.

Plain old green salads can get boring, so mix things up with a lettuce-free salad base. Chopped celery, jicama, carrots, and green peppers make a solid foundation for toppings like feta and chickpeas or shrimp and corn. Keep this base on-hand, and you’ve got yourself 75 percent of the way to a variety of lunches. 

Go schedule that half hour for food prep now—it’ll buy you a whole week of healthy breakfasts, lunches, snacks, and dinners. Totally worth the time investment!

The article 7 Foods I Prep Each Week to Make Sure I Eat as Healthy as Possible originally appeared on Women’s Health.