1. Whole grain rice
Rice is practically a superstar food, but you need to choose whole grain brown, wild and black instead of refined white, yellow and even red. The whole grain version contains the beneficial part of the grain, bran and endosperm for heart health, fiber and an antioxidant complex. Whole-grain rice is an excellent addition to salads, soups, a wonderful full breakfast, and with vegetables it is quite suitable as a lunch. Rice is also rich in amino acids and healthy carbohydrates.
2. Baked vegetables
Roasted vegetables can be stored safely in the refrigerator and are therefore easy to stock up for an entire week. They are easy to reheat. Just put them in the spice pan, wait 10 minutes and enjoy a delicious dinner. Try roasting sweet potatoes, broccoli, butternut squash with beets, onions, parsnips, and turnips.
If you don’t like rice, try quinoa. It not only has more protein, but also less starch. Quinoa porridge for breakfast, broccoli salad for lunch, and quinoa and spices for dinner are great options for a light and nutritious meal.
4. Beans and lentils
Beans and lentils will be a godsend for you if your intestines tolerate them well. It’s an excellent vegan chili ingredient and the perfect addition to any salad, soup or burrito. Legumes are high in iron, protein and fiber. However, if you have problems with digestion, be sure to soak the beans before drinking.
Oatmeal is another type of cereal that can be prepared ahead of time. For example, you can pour water over oatmeal and put it in the refrigerator overnight. In the morning you can enjoy delicious oatmeal. Another advantage of this method is that it does not require cooking, and oatmeal is easier to digest.
It’s a great idea to prepare your smoothie ingredients ahead of time. Prepare pieces of fruit and greens that can be used in smoothies, freeze them so that in the morning you just have to put them in a blender. This method of harvesting helps to preserve vitamins and minerals.
7. A mixture of nuts and dried fruits
This is an amazing snack that is worth preparing in advance and always keep with you. Store-bought versions often contain sugar and butter, and they are usually too expensive. Make your own by simply mixing your favorite raw nuts, seeds, and a few dried fruits like raisins or figs. This mixture is a good source of protein and fiber at the same time.
Salads are another option that should always be in the refrigerator. Prepare it ahead of time, but don’t season it. For example, put some kale, spinach, romaine lettuce, tomatoes, cucumbers, and other vegetables you like. Then you just have to season them – you can add avocado paste as a natural dressing. Or make the sauce (also in advance) and leave it in another container. To make the salad even tastier, you can add more cereals and legumes to it.
9. Chopped vegetables and fruits
Cut carrots, celery, cucumber, oranges, apples into long strips, prepare berries and cherry tomatoes, pack in portions in zip bags and put in the refrigerator, and then you just have to take them with you. With these healthy snacks on hand, you’re guaranteed not to reach for cookies, chips, or candy.
10. Chia pudding
Of course, in the end we left the most delicious – chia pudding. Make this dessert by mixing together raw cocoa powder, stevia, chia, berries and nut or soy milk and some oatmeal. You can add any superfoods to this dessert. Store chia pudding in airtight cups in the refrigerator so you always have a quick breakfast or snack on hand.
Knowing these secrets, you can easily cook porridge in a slow cooker, bake vegetables in the oven, cut a salad into portions and make a smoothie preparation.