b. prepared
Meal prep.
I have such a love / hate relationship with meal prep. I typically spend a few hours (or more) every Sunday preparing a meal plan for the week, going to the grocery, and food prepping. By Sunday evening, I have grab and go meals and snacks prepared for each day of the upcoming work week: breakfast, mid-morning snack, lunch and mid-day/pre-workout snack (I can pretty much tell time with my stomach!). Each night during the week, I also prepare my water bottles and any post-workout protein shakes I’ll need for the next day. I honestly don’t enjoy the time spent prepping on Sundays (we have a TV in the kitchen so at least during football season I have something to keep me entertained!).
I’ll let you in on a little secret - I hate cooking. It totally stresses me out. I’m way too ‘Type A’ to cook without measuring and don’t have enough confidence in the kitchen to cook without a recipe. I’m a slow chopper, so prep time listed in recipes is often at least double in my case. As busy as my life is during the week, I really just want to relax and enjoy my weekends with my family and friends. But I continue to meal prep, and here’s why:
A few hours on Sunday makes my mornings getting ready much less stressful, and I’m out the door on-time
I’m more likely to keep on track with my healthy eating habits and less likely to pick up a meal out on the go
I save money
I hate throwing out uneaten food. If I have already bought fresh dinner ingredients for the week, my hubby and I are less likely to pick up dinner or eat out (again, see bullet points immediately above)
I’ve learned a few things over the past few years that hopefully will help you in your food prepping:
Make sure you have enough variety of glass containers with lids - I like to have a selection of different shapes and sizes
Invest in an insulated lunch bag large enough for a day’s worth of food / snacks / water bottles
Find recipes / dishes that have whole foods and will keep in the fridge for 3-4 days
Give yourself a break on Fridays; I typically run out of prepared lunches by the end of the week, so I use Fridays as a day to plan lunch out and catch up with friends
Try new dinner recipes on the weekends; this has been a hard lesson to learn, as new recipes often take me way longer to prep / cook than anticipated; stick to your tried and true, quick and healthy dinners during the week
Here are some easy snack / meal ideas to prep:
Breakfast: Overnight oats are great because they are so versatile! In a jar with lid, layer 1/2 c rolled oats, 1/2 c non-dairy milk, 1 tbsp chia seeds and vanilla to taste. Top with fruit and nuts of your choice. You can make 5 jars at once and store in the frig for a week’s worth of healthy breakfasts in no time!
Breakfast: I’m currently obsessed with chia pudding, thanks to Sahara Rose Ketabi’s Eat Feel Fresh: A Contemporary Plant-Based Ayurvedic Cookbook. Again, this is such a versatile and quick option, and you can pre-make breakfasts for the entire week. This breakfast will hold me for at least 4 hours!
Breakfast / Snack: Mini-muffins are a staple in our home. Not only are they easy to grab and go for breakfast, but they are also a quick and healthy any-time snack. I’ve adapted this Healthy Oatmeal Muffin recipe to be plant-based (flax eggs in lieu of eggs, maple syrup in lieu of honey and non-dairy milk). I typically add blueberries and chopped walnuts, as well as hemp protein.
Snacks: There are so many options, but my go-to snacks are veggies with hummus (I am obsessed with Roots Hummus!), banana with a handful of raw almonds, or an apple with almond butter.
Lunch: In my opinion, the easiest and cleanest lunch is a big bowl of veggies. I use a healthy grain (yes, carbs are good for you and necessary for energy!) and greens as a base, then add my favorite roasted veggies - sweet potatoes, Brussels sprouts and chickpeas (this is a great opportunity to try new and seasonal veggies, too!). I then top with mini-heirloom tomatoes, half an avocado and a sprinkle of sunflower seeds or pepitas. Honestly, you don’t even need dressing with all that goodness, but I usually add a splash of red wine vinegar and a twist of fresh cracked pepper.
Dinner: Again, a big ole bowl of fresh veggies can’t be beat. Using riced cauliflower as a base keeps the late-in-the-day meal low-carb. Stir fry your favorite veggies (I use coconut aminos in lieu of soy sauce to reduce sodium) for the topper and you are good to go!
Dinner: Another low-carb option is zoodles (spiralized zucchini). This can be used in place of pasta, but I love to top with homemade pesto (basil and sun-dried tomato are my faves!) and top with grilled tofu or tempeh.
Dinner: While weather is nice for grilling, hit up your local farmer’s market and stock up on the freshest organic produce. Just add a little oil, salt and pepper, grill, and you’ve got a delicious, whole foods dinner (and you’re supporting your local farmers!).
