SPECIALIZED PLANS AVAILABLE FOR ANY MEAL PREP STRATEGIES
LISTED BELOW, PERSONALIZED TO FIT YOUR LIFE.
PREP & GO
Most people using this method, “The Bowl” have a very small window of time, therefore I suggest keeping your ingredients to a minimum allowing you to prep at maximum speed with little thought to the process. This method is ideal for people that are on a rigorous work schedule and want to cut back on eating out, that don’t need much variety and opt for a healthier option on the go.
Example of a Client Meal Prep Using Prep & Go:
10 Meals Prepared – What to cook: Chicken, Brown Rice, Asparagus & Black beans
How to cook: Cook Chicken in the crock pot on High for 4 hours (7-10 breasts) Put about an ounce of water in the bottom of the crock pot and salt and pepper as desired, after putting the chicken in and turning on the crock pot turn on the oven to preheat to 375 and start boiling my water for my rice, While oven is heating wash the asparagus, cut of ends and lay on a parchment lined pan toss in oil, salt, pepper (Garlic if desired), by that time water should be ready for rice. Measure rice into boiling pot, reduce to simmer and put the asparagus in the oven. Set the timer for 20-25 minutes. While the rice and Asparagus are cooking open black bean can and drain and rinse. then, get out your prep containers so that when the chicken is done all you have to do is cut and fill containers. The containers can also be frozen.
***Tip***To change up the dishes throughout the week use different spices, or sauces on them, for example prepare small container of BBQ or Salsa.
FREEZE & GO
Freezer Ready Meals are great to have on the fly! There is a couple of ways to prep for the freezer. My favorite way is to prep and freeze my meat. Brown taco meat, shredded chicken, pulled bbq, measure out and freeze. We most commonly hear of meal prepping for the month, 30 meals in one day, most of us get overwhelmed, we worry about variety and our budget doesn’t fit it, so we just give up on the meal prepping all together. Freezer prepping all your meals is absolutely great when you are prepping for a special event like having a baby or a scheduled surgery, but sometimes it is not the best for week to week. Our family likes variety, so a convenient method is to prepare a couple from the freezer meals. Even if you make 5 to 10 of these per month, it makes life so much easier! I like to practice From the Freezer Friday, it is a stress free way to have a delicious healthy dinner prepared with the ingredients you know are good for you. Fun Friday night Freezer Meals in our family are Homemade pizza, good for you Chicken nuggets, or a wholesome lasagna, there are lots of freezer Friday Favorites!
PICK & GO
My most common method of meal prepping is pick & go. I pick a day approaching the beginning of the week, for me it is Monday and I prep some main items to have ready to throw in a pan or wrap up in a wrap. The staples that I always cook are chicken, beef, rice, pasta, beans and veggie. Now, the key to this is to know what you are going to cook with the ingredients. For instance, we tend to have something between bread on Monday, Pasta on Tuesday, Tacos on Wednesday(I know tacos are usually on Tuesday, an on-going joke at our house), Rice on Thursday and From the Freezer on Friday. Once you are on a cycle of recipes, your family favorites and you know what you are having on certain nights it becomes routine. The possibilities are endless with these staples. Now, some of the recipes you can go ahead and put together, for instance if you are having a casserole or enchiladas, etc. And then other recipes like a one pot pasta or a stir fry. I would just measure out ingredients for a measurement free dinner, and store all together in the fridge, so literally all you have to do is throw everything in the pan, following the recipe. This method allows me to have dinner ready in 15 minutes rather than 30 minutes to an hour, and!!! YOU HAVE ENERGY LEFT OVER! I don’t know about you but if I don’t prep, I feel so exhausted from thinking about dinner, cooking dinner, cleaning up after dinner, the whole night is spent in the kitchen!!