Tag: whole30

Quick & Dirty Meal Prep Ideas – Part 2 Cont.

Quick & Dirty Meal Prep Ideas – Part 2 Cont.

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!

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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.

Sweet Potatoes:

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.

Brussel Sprouts:

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

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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!

Additional:

  • 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.

 

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Snack Ideas:

  • 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!
My Grocery List + Kitchen Staples Part 1

My Grocery List + Kitchen Staples Part 1

Hi guys!

I’ve gotten a few questions on my grocery list, kitchen staples, favorite brands, etc., so figured I’d dedicate this blog to my GROCERY LIST. Keep in mind, obviously not every trip to the store looks like this…but these are all things I typically like to keep in my kitchen or rotate through on different shopping trips. I’ll be honest, I usually shop at Whole Foods out of convenience (it’s 4 min walk from me)…but, a lot of these items can be found at most grocery stores these days! I’ve gone through and added a lot of links so you can learn more about these brands, some via Amazon, some via their direct links.

For next week, I’m adding a mini meal prep guide using a lot of the ingredients found on this list! So keep an eye for part dos!


Produce:

Bananas – peel & freeze for smoothies
Organic Spinach – I buy the largest container available
Organic mixed greens, dinosaur kale, arugula, or romaine (I try to always buy a different green to mix it up with the spinach)
Avocados – I buy about 4 for me (1/2 avocado a day or more ☺)
Cauliflower and/or Broccoli
Brussel Sprouts
Rainbow/Heirloom Carrots
Optional Broccoli and/or cauliflower rice
Sweet Potatoes – I usually roast about 4-5 for me & Justin for the week
Raspberries – SUPER high in FIBER
Radishes – for some extra crunch!
Baby Carrots – for snacking
Microgreens
Sprouts
Beets – love the brand Love Beets
Ginger
Lemons
Garlic
Onion
Zucchini – usually always have a few to spiralize & add to Banza pasta to bulk it up

Bulk Foods:

Raw Cashews – to make homemade cashew milk!
Gluten-Free Oats
Sprouted Almonds
Quinoa, Farro, or Wheatberry are some of my favorites!
Fresh ground Almond Butter

Refrigerated:

Large Brown Eggs – love Vital Farms (buy eggs that are pasture raised, certified organic, non-GMO)
Non-Dairy Cheese – Love the brands: Treeline ( garlic-herb cashew cheese) or Kite Hill Almond-based Ricotta
Hummus – love Hope Foods Hummus (100% clean, organic ingredients & so many yummy flavors)
Coconut Casava Tortillas from Siete – grain-free & paleo tortillas
Kombucha – always buy Health-Ade (usually lemon ginger & buy 2 small bottles to sip on throughout the week)
Sauerkraut – GREAT for the gut! Love the beet kraut from Wildbrine or the dill pickle from Farmhouse Cultures

Optional:

Kite Hill (almond based yogurt) or Forager (cashew based yogurt) non-dairy yogurts
Nut-Based Milk if no-time to prep your own – check to see that there are no weird additives or gums
Kite Hill cream cheese (also almond based)

Dry Foods:

Lentil/Bean Based Pasta – some of my favorite brands include Banza (chickpea) pasta, Tolerant Foods (red lentil pasta), or Ancient Harvest Green lentil pasta
Organic (no sugar added) Diced Tomatoes – I like to have a few cans on hand to sauté with mixed veggies, spices, and toss over pasta
GG’s Scandinavian Crackers (high fiber, low carb/calorie crisp) – great for snacking with avocado or almond butter
Mary’s Gone Crackers (love the cracked black pepper)
Ground Flax Seeds – I buy mine from Bob’s Red Mill
Plant-Based Protein Powder – Brands I like: Aloha! (not at WF, but can be found at CVS), Amazing Grass, Garden of Life
Vital Proteins Collagen
RxBars (paleo, only natural sugars (i.e. dates), egg whites for added protein
Bulletproof Bars (fave is the vanilla flavor)
Hu Chocolate or Eating Evolved Chocolate (uses coconut sugar to sweeten, dairy-free, PALEO)

Optional:

Shredded Unsweetened Coconut Flakes
Soups to have on hand – I love Amy’s soups (check for low-sodium, no dairy, no added cane sugar) or Faween Soups (not available at Whole Foods)
Granola (I don’t always buy granola as I end up overeating it LOL. I swear granola is the one thing I could eat endless amounts of). BUT if you like granola, brands I recommend include: Gr8nola, Purely Elizabeth, Back Roads Granola, Steve’s Paleo Granola, Kitchfix Grain Free Granola
Crispy Chickpeas – adds a delicious crunch on salads (sea salt from Biena Foods is delish!)
Siete Tortilla Chips – BEST grain free tortilla chip out there
Popcorn – I buy the brand Lesser Evil (they make their popcorn with either coconut oil, avocado oil, or ghee & add Himalayan salt)

Optional Superfoods: (MOST can be found in the supplement aisle at Whole Foods)

Bee Pollen
Chia Seeds
Hemp Seeds (great extra source of High protein)
Goji Berries
Cacao Nibs
Cacao Powder
Matcha Green Tea Powder
Maca Powder
Ashwaganda Powder

Condiments & Healthy Fats:

Tahini
Almond Butter (usually buy the ground almond butter from the Whole Foods bulk section)
Coconut Butter
Coconut AminosCoconut Secrets Garlic sauce (low-sodium, made w/ coconut aminos)
Coconut Oil (spray can and jar)
Avocado Oil
Olive Oil
Ghee – Fourth & Heart is a great brand available at WF! Or you can check out a local brand: Gather Superfoods
Spicy Brown Mustard – (love the brand: Sir. Kensington’s)
Healthy Mayo – (love the brand Primal Kitchen & their chipotle lime mayo)

Optional:

Healthy Dressings from Primal Kitchen Foods (LOVE their Caesar, Green Goddess, & Ranch Dressing)

Frozen Foods:

Frozen Riced Cauliflower (for smoothies)
Frozen wild blueberries
Frozen veggie/stir-fry mix
Hilary’s Eat Well Veggie Burgers and/or bites
Shrimp
Salmon Fillet
Food for Life Ezekiel Toast
Mikey’s Paleo English Muffins
Cali’Flour Foods Plant-Based Pizza *not found in grocery stores

Sweeteners:

Dates
Honey
Organic Maple Syrup
Coconut Sugar
Vanilla Stevia

Spices/condiments:

Nutritional Yeast – literally add this to everything for a vegan “cheesy” flavor
Himalayan Salt
Cinnamon
Rosemary
Black Pepper
Paprika
Basil
Oregano
Thyme
*all of Primal Palate’s spices (they’re not available at WF, but order them online – highly recommend!)


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