7 Veggies to Include When Meal Prepping

7 Veggies to Include When Meal Prepping

If you want to get on top of your nutrition, eat clean and stay consistent then you need to be meal prepping. That’s when you set aside some time one or two times per week to prepare future meals in advance.  Doing so, allows you to pull a fully prepared, healthy meal right out of the freezer when you get home on a weeknight.

Meal prepped meals, though, are only as good as the foods that are used to make them. In this article, I lay out 7 super healthy vegetables that you should include in your meal prep.

Meal Prep Veggie #1: Broccoli

Broccoli is a cruciferous vegetable that is high in protein. It also contains a high level of glucosinolate, which has been shown to fight against cancer. The nutrient profile is more impressive than most other vegetables. A 91-gram cup, for example, provides you with 116 percent of your daily Vitamin K requirements and 135 percent of Vitamin C.

Meal Prep Veggie #2: Spinach

Popeye knew what he was doing when he made spinach the center of his eating plan. This leafy green vegetable is a nutrient powerhouse that packs a whole lot of goodness into a very low-calorie count. A single 30-gram cup provides you with 56 percent of your daily Vitamin A needs, along with 100 percent of your Vitamin K - all at a cost of just 7 calories!

Spinach is packed full of antioxidants and phytochemicals that are great for improving cardiovascular health.

Meal Prep Veggie #3: Brussels Sprouts

Brussels sprouts contain many of the same nutrients as broccoli, being part of the same cruciferous family. In addition, it contains an antioxidant known as kaempferol which is a powerful fighter against the free radicals that cause oxidative stress. Brussels sprouts have also been shown to enhance the body’s detoxifying ability. In addition, they are very rich in such vitamins and minerals as vitamins A, C, and K and folate, potassium, and magnesium.

Meal Prep Veggie #4: Kale

Kale is among the most nutrient-dense leafy vegetables that exist. It is especially high in antioxidants which have been shown to reduce bad LDL cholesterol, increase good HDL cholesterol, and decrease blood sugar levels. A 67-gram cup will also provide you with yo0ur daily requirement of Vitamins A, C, and K.

Meal Prep Veggie #5: Asparagus

Asparagus is another nutrient-dense vegetable that is especially high in folate or Vitamin B9. This vitamin is a natural protectant against a range of diseases. It is an important nutrient for pregnant women to include in their diet due to its ability to help prevent neural tube birth defects. 

Asparagus is also rich in selenium, thiamin, riboflavin, and Vitamin K. 

Meal Prep Veggie #6: Sweet Potatoes

Sweet potatoes are a root vegetable that is relatively low on the glycemic index. It is a great source of beta carotene, which is a form of Vitamin A. A single sweet potato will provide you with 438 percent of your daily Vitamin A needs. Beta carotene may help to reduce the risk of certain types of cancer. It also provides generous quantities of protein, fiber, Vitamin B6, manganese, and potassium.

Meal Prep Veggie #7: Carrots

Carrots are another nutrition powerhouse. They are especially high in Vitamin. In fact, one 128-gram cup of carrots delivers 428 percent of your daily Vitamin A needs. Carrots are also a great source of antioxidants which have shown promise in helping to prevent certain cancers. There is also some truth to the belief that carrots can improve your eye health. Their Vitamin A content, combined with carotenoid lutein fights free radicals which can damage the eyes. Vitamin A also helps the body to make rhodopsin, which helps you see at night. 

Wrap Up

By adding the 7 vegetables listed above into your meal prep, you’ll be ensuring that you are getting the optimal nutritional firepower that you need to be at your best every day.