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Meal Prep Hacks from Finger Licking Fit

Meal prep hacks for effortless healthy cooking

Eating consistently healthy is a challenge, especially in Beijing where life is all about instant gratification. When hunger strikes the countless restaurants and delivery options are ready to make life easier, but not necessarily healthier.

By cooking your own meals you know exactly what’s in your food, and because of this you’re also more likely to be more conscious of the foods you’re putting into your body.

How great would it be to have a fridge full of healthy meals without having to cook and wash up after a day of hard work?

That’s where meal prep comes in: it saves time, money and ensures you of always having healthy options around when hunger strikes. By whipping up a couple days of food all in one go, groceries, cooking and dishes only need to be done once.

Meal prep doesn’t require any science or culinary degree, it basically comes down to a little bit of planning and cooking in bulk. These meal prep hacks will effortlessly fill your fridge with healthy meals:


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  1. One Pot Wonders

Think curry, chilli and soups. Most One Pot Wonders just need you to chop up veggies and then practice your patience while the concoction is simmering away. You’ll end up with a week’s worth of healthy comfort food ready to be spooned from a bowl.

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  1. Building Blocks

Building blocks are basic meats, veggies and starches that are easy to mix and match. They are perfect to change it up every meal and also, a meal doesn’t need to completely consist of already prepped components. By already having one or two building blocks ready, a full semi-fresh meal is whipped up within minutes. For example, having chicken zucchini burgers and roasted tomatoes ready and serving it with freshly mashed avocado will make for a great plate of food.

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  1. Put an Egg On It

When in doubt, fry an egg. The easiest way to complete any semi-finished meal is by topping it with a fried egg. Leave the yolk runny for some serious creamy comfort on your plate.

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  1. Sauces & Condiments

There’s nothing boring or bland about prepped meals, as long as your flavours are on point. Aren’t condiments what the meal is all about anyway? Sauces are easily made in batches and stored in the fridge or freezer (tip: when freezing store sauces in ice cube containers for the ultimate individual sized portions). Think nut butters, homemade pesto and chipotle marinade.

Battling Beijing Winter: Broccoli Soup Recipe from Finger Licking Fit
Battling Beijing Winter: Broccoli Soup Recipe from Finger Licking Fit

Marte is the founder of Finger Licking Fit, an online platform promoting a healthy lifestyle, focusing on nutrition as much as on flavour, and avoiding restrictions or health fads. FLF features recipes, meal prep tips and tricks, details on where to buy ingredients in Beijing, interviews with Beijing’s health warriors, and more. For additional information, email [email protected]

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