Meal Prep Guide with Stasher Bags and Bowls

The work week is pretty hectic, right? Many people commute, work long days, try to fit in workouts, spend time with loved ones, and get to bed at a decent hour. Even if you work from home, juggling everything can be overwhelming.

Having meals that are easy, convenient, and readily available is essential, and meal prepping is a great way to assure your busy life is fueled with healthy foods. It doesn’t have to be complicated: Start off by prepping just breakfast or just lunch so you’re not overwhelmed or spending your entire day off in the kitchen. Or, prep for two days only so you don’t grow tired of your options. By keeping it simple, you’re more likely to stick with it week to week.

Your Stasher bowls and bags make this process even easier, from cooking to storing, transporting, and cleaning up, the radical functionality is such a life-saver — particularly on those days when you want to crawl into bed with ice cream and Netflix.

Get started with these tips and one of our bundles. — the Meal Prep Storage 6-Pack.

Go Shopping

Here's a good guide for what to include on your list.

• Proteins. Chicken breast, ground turkey, eggs, fresh salmon/fish, tofu
• Fresh or frozen veggies. Broccoli, cauliflower, kale, spinach, zucchini, baby carrots, Brussels sprouts 
• Fresh fruit. Berries, apples, bananas, anything that's in season
• Carbohydrates. Brown rice, sweet potatoes, pasta, quinoa
• Healthy Fats. Coconut yogurt, avocados, olive oil, nut butters
• Snacks. Perfect Bars, RXBARS, hummus

Each week, prep two different proteins, 2-3 vegetables (steamed, roasted, or sautéed), some complex carbohydrates for post-workouts, and always have healthy fats and snacks on hand. The goal is to have enough items to mix and match to avoid feeling like you’re eating the same thing over and over again.

Get Cooking with Stasher

These ideas allow you can prep, cook (in temps up to 425 Fahrenheit!) store, and transport your food with just one Stasher bag, which also makes clean-up a breeze!

Proteins. Try adding wild-caught salmon to a Quart or Half Gallon Stasher bag with your marinade of choice, then baking in that same bag at 350 degrees for 15 minutes. (Be sure to leave the bag unsealed.) For more salmon recipes and tips, check out How to Bake Salmon in a Stasher Bag and Whole30 Salmon with Chimichurri.

Veggies. Learn How to Steam Veggies in a Stasher Bag — it's so easy!

Carbohydrates. A convenient go-to carb is frozen brown rice (because who has time to cook rice?), but most frozen rice comes in a plastic bag or bowl that you microwave, which we’re not on board with — both the plastic waste and using plastic in the microwave. If you need to go for convenience, transfer the rice from its original container to a Stasher (no BPA, BPS, lead, latex, or phthalates) before heating in the microwave.  Be sure to leave the bag unsealed so heat can vent, and cook according to the instructions. 

Also try this hack for microwaving rice in a Stasher bag or bowl, or this ramen hack.

Breakfast

For breakfast, smoothies are a quick, easy way to pack in a lot of nutrition. Try making smoothie packs with your favorite fruits and veggies, then freezing. When you're ready to make your smoothie, combine the ingredients from your freezer pack with anything else you want to add — yogurt, protein powder, nut butter, nut milk, chia seeds, etc. Go for a combination of protein, fats, and carbs to keep you sustained until lunch.

Lunch & Snacks

A typical workday lunch would start with a bowl of greens topped with about 3 ounces of protein, steamed veggies, half an avocado, and tossed with dressing. 

For an afternoon snack, wash and cut carrots or other veggies and store them in a 1-Cup Bowl, Snack Bag, or Sandwich Bag to eat with your favorite hummus or nut butter. For a sweet treat, wash and cut up organic strawberries then store in a Mid or Mini Stand-Up bag. To keep berries fresh for longer, put a small paper towel in the Stasher to absorb moisture.

Dinner

Serving up dinner goes quickly with a combination of the proteins, vegetables, and carbs you've already prepped. Mix and match for variety! 

Meal prepping truly doesn’t have to be a daunting task. Start small, then work your way into more meals, more days, or more variety. Happy prepping!  

What are your favorite meal prep tips? Let us know on Instagram @stasherbag! 

Meal prepping tips thanks to Libby Landry @simplewellnessco. 💚