Vegetable Prep

Using frozen vegetables for efficient meal prep

Why Frozen Vegetables?

  • No prep work required - pre-cut and ready to use
  • Longer shelf life than fresh - less waste
  • Often more nutritious than 'fresh' vegetables
  • Consistent quality year-round
  • Significantly cheaper than fresh
  • Perfect portion control
  • No washing or cutting needed

Best Types for Meal Prep

Broccoli Florets

• Notes: Maintains texture well, versatile for multiple dishes

• Serving: 1-1.5 cups per meal

• Cooking: Microwave 2-3 minutes or steam

Green Beans

• Notes: Holds shape and color, good crunch potential

• Serving: 1 cup per meal

• Cooking: Microwave 2-3 minutes or steam

Mixed Bell Peppers

• Notes: Adds color and sweetness, pre-sliced

• Serving: ½-1 cup per meal

• Cooking: Thaw and use raw or briefly heat

Cauliflower Rice

• Notes: Perfect low-carb base, absorbs flavors well

• Serving: 1-1.5 cups per meal

• Cooking: Microwave 3-4 minutes, drain excess water

Mixed Asian Vegetables

• Notes: Great variety, perfect for stir-fry style meals

• Serving: 1-1.5 cups per meal

• Cooking: Microwave or steam, drain well

Meal Prep Tips

  • • Don't thaw before cooking - cook directly from frozen
  • • Slightly undercook for meal prep - will continue cooking when reheated
  • • Drain thoroughly after cooking to prevent watery meals
  • • Season after cooking to prevent excess water release
  • • Store in separate container compartment from proteins
  • • Consider texture when reheating - some veg only needs gentle warming

Seasoning Approaches

Mediterranean

• Ingredients: Garlic powder, oregano, lemon zest, black pepper

• Best for: Broccoli, green beans, cauliflower rice

Asian

• Ingredients: Sesame oil, soy sauce, ginger powder, garlic

• Best for: Mixed Asian vegetables, broccoli, bell peppers

Simple

• Ingredients: Salt, pepper, garlic powder, olive oil spray

• Best for: Any vegetable, very versatile

Spicy

• Ingredients: Red pepper flakes, black pepper, garlic, MSG

• Best for: Green beans, broccoli, mixed vegetables

Reheating Guide

  • • Microwave: 1-2 minutes for most vegetables
  • • Let rest 30 seconds before eating
  • • Add a few drops of water if needed
  • • Stir halfway through reheating
  • • Season again after reheating if needed

Quality Tips

  • • Buy in bulk when on sale
  • • Check for ice crystals - avoid freezer burned packages
  • • Store in chest freezer for longer term storage
  • • Keep bags sealed tightly
  • • Use within 6 months for best quality

Portion Sizes & Nutrition

small

  • • Amount: 1 cup
  • • Calories: ~30-50
  • • Protein: 2-3g
  • • Carbs: 5-10g
  • • Fiber: 2-4g

medium

  • • Amount: 1.5 cups
  • • Calories: ~45-75
  • • Protein: 3-4g
  • • Carbs: 8-15g
  • • Fiber: 3-6g

large

  • • Amount: 2 cups
  • • Calories: ~60-100
  • • Protein: 4-6g
  • • Carbs: 10-20g
  • • Fiber: 4-8g