Why Meal-Prep is a Game Changer
When you eat better, you feel better.
Nourishing your body from the inside out leads to a healthier body and a more clear mind.
And when your brain and body function better the results are:
increased and focused productivity,
more patience and calm due to consistent blood sugar levels,
and a general sense of well-being.
Sounds great, right?!
The trick is actually doing it.
My first hack is to tell you to organize your kitchen and pantry.
If you don’t know what you’ve got in your refrigerator or pantry it’s hard to plan ahead. So…
Empty it all out.
Take inventory.
Trash or donate what you won’t/shouldn’t use.
Make a grocery list.
Go shopping.
Restock in an organized fridge and pantry. Keep reading for an idea of my go-to items.
Set yourself up for success with items that support your goals.
I use my Vitamix blender all the time.
I have a handy mini food processor.
Rice cooker.
Silicone storage bags in a variety of sizes.
Mason jars and other glass food storage containers in a variety of sizes.
Silicone ice cube trays (the 1-inch cube size).
Then, pick a day that you can go nuts in the kitchen.
For me, it’s usually a weekend day where I’ve got a few hours to commit to cooking. Plus that way it’s fresh for the coming week.
Now it’s time to start cooking.
Not sure where to start?
I love to have staples on hand that make it easy to choose healthy and quick over fast-junk. This past weekend, I prepped:
2 cups quinoa (soak first for at least a few hours to it is easer to digest)
2 cups brown rice
Slightly cooked carrots (Ayla loves carrots and hummus but isn’t into carrots being super crunchy. So I lightly cook them and keep them in the fridge for her lunch or snack.)
Cleaned and cut kale
You can clean and cut a variety of veggies and fruit for the fridge or freezer for easy prep or a quick smoothie.
Hummus (A favorite after school snack with cut veggies.)
Pan-fried chickpeas (a little EVOO, a rinsed can of chickpeas, salt & pepper, Green Goddess spice blend from Trader Joe’s, and voila, protein and flavor that the whole family devours.)
Toasted quinoa (Just put uncooked quinoa in a pan and toast it. It will start to pop when it’s ready and smells like popcorn!)
Chia pudding (super simple…one can full fat coconut milk, 1/2 cup chia seeds, add a splash of vanilla extract, a tiny pinch of salt, cinnamon, cardamom, and a touch of sweetener like molasses. Pop it in the fridge overnight and serve with fresh fruit and cacao nibs for breakfast.)
Soup or stew. (This week I made a lentil stew [always soak your lentils first] with enough for dinner that night, lunch during the week and some for the freezer.)
Chopped garlic (Take the skin off your garlic cloves, I do about 20+ cloves at a time. Put them in the food processor and pulse until minced. Then pop them into your small silicone ice cube trays and you have pre-chopped fresh garlic on hand!)
Chopped ginger (same as above)
Salad dressing (EVOO, vinegar of your choice, a few dashes of spices and a touch of maple syrup)
You can also…
Make and freeze a batch or two of muffins.
Make and freeze pancakes or waffles.
With these basics, you can more easily make a quick quinoa salad with sautéed kale, onions and carrots with pan fried chickpeas (throw in some sundried tomatoes), a drizzle of dressing and toasted quinoa on top for crunch. Healthy and quick when you’ve got things prepped.
You don’t have to make it all every week!
Mix it up. See what works for you and your family.
And always feel free to send a note with your favorite ideas, suggestions and inspirations.
Have a great week!
With love,
Loren