Weekly Meal Prep:
I spend a few hours every Sunday prepping for the week.Honestly, I hate it. I don't think i'll ever enjoy it but when you're on a mission and live a CRAZY busy life...you do what you have to do.
The purpose: NOT relying on convenience food-regardless of what happens during the busy week.
■ I assemble 3-4 (a good number for a family is 8-10) meals in containers: chicken breast, organic steamed broccoli/brussels, brown rice…or something similar, so that a nutritious meal is always within reach. These are for my "oh shit" days. But for the most part I have time to put a few things together FROM everything that i've prepped/prepared. Please keep in mind...I am just ONE person. So if you're prepping for more than one...adjust accordingly.
■ Grill or bake a ton of hormone free chicken breasts. Freeze half, place the other half in single baggies for quick meals. I typically do several different kinds of seasons/marinades to offer variety throughout the week. ((You do NOT have to eat this chicken plain. In a pinch I do but when I have more time...I use it for salads, wraps, in eggs, the possibilities are ENDLESS...you just have to think OUTSIDE the box :P ))
■ I like to bake halibut or salmon while my chicken is on the grill. Fish goes into a large glass sealed container, to be eaten within 48 hours. BUT, if you're to get the MOST our of ONE time meal prepping...skip the fish OR plan on the second half of your week not including fish.
■ I boil 2 dozen eggs (double if you're prepping for several people). This makes mornings easy! Try pre-peeling the shells to make it even simpler! Again..you do NOT have to eat these plain. You can add them to salads, make deviled eggs, egg salad etc.
■ Green Tea is pre-brewed & refrigerated in a glass sealed container. I am cool with just water ALL day, ERRday but I know that most arent. Green tea is not only great for your metabolism but it will break up the monotany of water all day long.
■ I rinse berries & store in glass jars (let air dry first). The glass jars allow them to be kept fresh longer. A quick go to for fruit-->>apples because they last FOREVER. I have found that if the berries/grapes are truly ready to grab & eat, I use them faster. I’m more likely to throw them on oatmeal, or as a snack if they are ready. It's better to buy fresh fruit that is NOT quite ripe as they will last longer that way as well. As far as cost goes, go to a FOOD Stand! You will save a TON of $. Fresh is ALWAYS preferred to frozen and canned. Canned is a NO-NO.
■ “Glass Jar Salads” Prep & EAT for 5 days! Ingredients must be dry. Moisture is the enemy. Vinaigrette at the bottom-chopped veggies in the middle/greens on top. Folded paper towel at the very top (before lid) absorbs moisture. This is ALSO an amazing trick for a spinach container :)
■ Pre chop or dice celery, cucumber, zucchini, peppers, carrots, green beans, etc. Quick meal prep all week! Again...use glass containers to keep fresh longer WITH a paper towel to absorb moisture. Also, fresh vs. frozen. Canned is DEF a NO-NO. Go to food stands or WORST case scenario go frozen for cost effectiveness.
■ Sliced lemon wedges-always ready to use, if lemon is your thing.
■ In the freezer you will find: An entire shelf of frozen/peeled bananas (smoothies & banana ice-cream), frozen fruit, frozen grapes for snacks, berries, frozen broccoli, frozen green beans. Frozen precooked shrimp (stir fry in minutes) Frozen cooked & shredded chicken (soup & chicken tacos). Ground lean turkey (precooked). Salmon filets. ALL of these are either grab and go OR can me cooked/reheated in less than just a few mins!
It does take 2-3 hours to complete, BUT the entire week ahead is 10x easier! Also, stay tuned because I'll additionally be creating blog posts for individual recipe/food category MASS meal prep ideas!
Put on some music, have the kids help, after a few weeks you’ll be a PRO!
