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Struggling with choosing the right meals? Here are top 10 meal prep ideas for busy men

Struggling with choosing the right meals? Here are top 10 meal prep ideas for busy men

Adulting is hard. As a man, you are expected to be the hero all the time, raised to provide and protect. You may not have time to prepare your own meals, leading to eating outside most of the time. This can get tiring and sometimes you wish you could go back to when you were a little boy when your mummy used to make your favourite meals.

Sadly, you can’t go back. Therefore, you must learn to take good care of yourself and that includes making your own meals. Therefore, this list presents the top 10 meal prep ideas for busy men.

Meal prep ideas for busy men

1. Soups

Soups
Photo credit: SoupAmarket (Facebook)

A typical Nigerian man loves his swallow. Some men cannot stay a day without it. If you are in this group, then it is best to prepare your soup ahead of time. Thankfully, Nigeria and Africa are blessed with varieties of soup recipes. Egusi, Ogbono, okra,  Efo riro, white soup and more are some of the soups you can meal prep to last at least a week.

As a man who loves eating swallow, make it a rule to meal prep at least one type of soup to last as many days as you desire. Once you are able to meal prep soup, all you need to do after each busy day is warm the soup and make your desired swallow in just a few minutes.

2. Stew

Stew
Photo credit: 9ja foodie

Sunday stew remains one of the best meal preps in Nigeria. Stews are generally versatile, meaning you can transform or pair them with almost, if not all other meals. For instance, you can use your meal prepped stew to make jollof spaghetti or pair it with rice, yam, potatoes, pasta, noodles, even swallow. In other words, stew should be a constant presence in your kitchen especially if you are a busy man. It will save you a lot of stress especially on days when you work longer hours.

3. Whole grains

Top 20 most common foods in Nigeria
Photo credit: Istockphotos

Whole grains like rice and spaghetti often serve as the solid foundations for your meal. Learn to meal prep nutrient rich whole grains to save you time to cook after a long day. For instance, you can make jollof and white spaghetti, jollof rice and white rice, and keep them frozen until when you need them. These foods are not just easy to preserve, they also keep you full and well-nourished.

4. Proteins

Proteins
Photo credit: Getty images

A meal is incomplete without some well-seasoned proteins. Fish, beef, chicken, goat meat, pork are some of the most popular and nutritious proteins to have around. You can meal prep them by frying, grilling, and boiling them. Whichever way, ensure that they are well refrigerated as these proteins are known to spoil easily. However, they remain fresh and delicious when you warm them, ready to eat.

5. Sauce

Sauce
Photo credit: Eat Well Abi

Egg sauce, tomato sauce, soy sauce, barbeque sauce, etc. are quick and delicious recipes to pair with bread, rice, yam, plantain, potato or any carbohydrate of your choice. They are not just delicious, they provide flavour and essential nutrients for your well-being. As a busy man, meal prepping your preferred sauce will save you a lot of stress due to its versatility.

ALSO READ: Stress relief techniques for men: 5 quick ways to find calm

6. Beans

Beans
Photo credit: My Active Kitchen

Beans is also a popular meal among Nigerian men. Full of nutrients, this meal will keep you full and satisfied for many hours. There are many beans recipes to choose from, so you do not have to worry about getting bored. You can meal prep white beans which you can pair with rice, stew, yam, etc. Other deliciously popular recipes include bean cake (moi moi), jollof beans and plantain, jollof beans and bread, jollof beans and yam, jollof beans and potatoes, among plenty other options.

7. Porridge

How to make delicious yam porridge at home
Porridge is a delicious meal anywhere in the world. In Nigeria, yam porridge, potato porridge, plantain porridge, ukwa (African breadfruit) porridge are some of the most popular meals. Interestingly, some of these meals are mostly eaten when they are in season. For instance, plantain have its season around September when you can purchase a bunch at a relatively cheap price. You can take advantage of the season and meal prep your porridge to last as long as you desire.

8. Peppersoup

Peppersoup

You don’t have to go to the nearest joint to eat peppersoup. You can meal prep yours and pair with rice, yam, plantain, potatoes etc. Peppersoup comes in varieties such as chicken peppersoup, beef peppersoup, assorted, fish, goat meat, among others. These recipes make great dinners or days when you feel like taking something quick and light. They are also nutrient-filled, meaning you will be giving your body what it needs even when you are too busy to bother taking care of yourself.

9. Salads

Salads
Photo credit: Allrecipe

Salads may not be your ideal meal if you are a heavy eater but they come in handy on days when you may not feel like eating much. In fact, salads are perfect dinners for a man that is watching his weight. They are also easy to make. However, it is best to meal prep them if you are a busy man. Make salad to add colour and texture to your meals. Stock up on peppers, carrots, broccoli, cabbage and spinach, among others. Meal prep a salad which you can eat on its own or pair with other meals such as whole and proteins.

Snacks

Snacks
Photo credit: Getty images

Last but not the least, stock up your fridge with healthy snacks. Let’s be honest, there are days you will be too tired and hungry to even warm food and eat. A snack becomes a welcome solution. You can simply grab some from the fridge or wherever or keep them and eat to give you strength to prepare a richer meal. Healthy snacks you should stock up on include groundnuts, tiger nuts, dates, yoghurt, fruit juice, among others. If you have a sweet tooth, there is nothing wrong in stocking up on cakes, chips, cookies, chocolates and taking them once in a while.

ALSO READ: Top nutritional tips for men: Optimising health and vitality

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Nonye is a Thespian, screenwriter, creative writer and an unapologetic lover of books, great movies and sports. She has over 10 years experience in content writing on entertainment, movies, sports and lifestyle. Nonye is currently a content writer at Blackdot Media and founder of litafrik.com
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