Hi Guys! Happy Thursday! Woooo almost headed into the weekend. I swear time has literally FLOWN by since Christmas…does anyone else feel this way?! This weekend were off to Newport, RI for some (eek) wedding vendor meetings and then next weekend we’re off to a much sunnier & tropical location in the British Virgin Islands. I can hardly wait.
Anyway, on my last post, I shared with you what my typical grocery list would look like. If you haven’t seen it yet, check it out here! For part 2, I wanted to share with you some simple quick & dirty meal prep tips. Believe it or not, I’ve been able to cut it down to under an hour and a half if you’re speedy in the kitchen! I used to DREAD meal prep because it meant cooking in the kitchen for basically half of my Sunday. This can take a toll on you believe it or not. So, I decided to make things more simple. Yes, I love extravagant meals here and there, but right now, time is precious. I’d rather spend my Sunday’s outside, doing yoga, netflix & chilling, meeting up with a friend for coffee…ya know…not in my kitchen for a million hours.
So take it or leave it, but I’ve shared with you a few examples of what my typical meal prep for the week looks like. Would love to hear your suggestions as well – comment below and tell me how you keep your meal prep effective and efficient!
First and foremost: Set you oven to 425 degrees. I find this temperature works great for what I’m meal prepping. Option to go a few degrees cooler if you’d like to cook your foods on the slower side! 400 degrees would be a great option.
Dice sweet potatoes. Lie on baking sheet coated in coconut oil. Mix the potatoes with coconut oil or avocado oil, Himalayan salt & the Primal Palate ‘new bae’ seasoning (similar to old bay – SO good!) Cook for about 25 mins or until soft & starting to brown. I like to throw it on broil for about 2 mins to get them extra crispy.
- Let cool to room temp then store in fridge.
- Other ways to season, I love a simple garlic powder, paprika, black pepper, turmeric, and himalayan salt. Another yummy option is cinnamon, paprika, himalayan salt.
Broccoli and/or Cauliflower:
Coat in avocado oil and lay on greased baking sheet. Toss in Himalayan salt, turmeric, garlic powder, black pepper, and maybe add some nutritional yeast for some extra flavor! Cook at same temp as sweet potatoes. Only need about 15 mins or until soft/lightly crispy! Let cool to room temp then store in fridge.
I sometimes buy a bag of the shaved brussl sprouts to save time. Sauté in avocado oil, Himalayan salt, black pepper, minced garlic. Cook until crispy, light brown around the edges. Let cool to room temp then store in fridge.
Broccoli and Cauliflower Rice
I buy it pre-riced because it saves time! But you can also buy the head and throw into a food processor. This can be great to mix with rice and grains for some added nutritional benefit & to “buff” it up more. Sautee in avocado oil, Himalayan salt, black pepper, turmeric, minced garlic, nutritional yeast, sprinkle of paprika
Steamed Rainbow/Heirloom Carrots:
Fill up small pot with water. I used baby rainbow carrots so didn’t need to peel them! But if you bought the full carrot sticks, you should peel them before boiling. Add your carrots to the water and cook on high to bring to a boil. I let them sit in there until I can easily poke a fork through. Drain the water. Toss in ghee, Himalayan salt, black pepper, thyme, rosemary, & a sprinkle of cinnamon or ginger powder
Homemade Cashew Oat Milk:
- Soak ¾ cup raw cashews in water for 2 hours.
- Add to blender + 5 cups filtered water. Blend for about 2 minutes. I love making cashew milk because there’s never any leftover “pulp”, therefor making it EXTREMELY easy to make!
- Add 1 cup gluten-free oats, pinch of Himalayan salt, cinnamon, and sweetener of choice (choose from my grocery list options!)
- Blend for 1 minute! Any longer, make cause the oats to actually get slimy.
- Enjoy!! This half & half blend makes for a delicious creamy non-dairy milk alternative!
- Prep about 1-2 cups of a grain for the week (i.e. quinoa)
- Hard boil about 6-8 eggs for the week. I had about 1.5 to salads for protein or use them to snack.
- Spiralize the zucchini for dinner.
- Cut lemons in half to use for lemon water in the morning.
- Peel bananas and store in freezer for smoothies.
- Mince garlic for the week.
- Use banza pasta for dinner 2x’s a week to save time. I love banza because it’s so filling, takes 10 minutes, and add any vegetable (spinach, broccoli, etc.) to it and you have yourself a dinner!
- Breakfast for dinner is a great, quick and easy option on days where you haven’t had eggs for either breakfast or lunch.
- High Protein/High-Fat bars like RxBar, BulletProof Bar, EatIQ Bar – great for long lasting energy for the day, BRAIN FUEL.
- GG’s scandanavian Crackers with avocado, fresh lemon, tahini drizzle, Himalayan salt, black pepper, hemp seeds or hard-boiled egg white for added protein
- GG’s Crackers with almond butter, cinnamon, honey, banana, and Himalayan salt
- Mary’s Gone Crackers & Carrots to dip in Hummus or Cashew Cheese
- Quick Fab4 Smoothie (spinach, protein powder, non-dairy milk, healthy fat (almond butter or coconut butter), fiber source (flax or chia seeds), ¼ cup frozen fruit
- Vegan Chocolate w/ Almond Butter
- 3 cups of popcorn
- Siete Tortilla Chips w/ homemade guacamole
- Non-dairy (nut-based) yogurt with cacao nibs, goji berries, sprouted almonds or almond butter, & cinnamon (optional honey or granola)
- Roasted sweet potato “fries” dipped in Primal Kitchen Chipotle Lime Mayo
- Siete grain-free tortilla topped with 1 fried egg cooked in fourth & heart ghee, avocado slices, radish, sauerkraut, and microgreens
- Healthy Hot Chocolate – 1 cup warmed homemade cashew milk + 1 tbsp cacao powder + sprinkle of himalayan salt + vanilla stevia to sweeten + Vital Protein Collagen + 1 tbsp coconut butter // blend and enjoy!