Sunday’s are for relaxing, sitting on the couch with no agenda, gilmore girls reruns, and meal prep. I try to keep half my Sunday filled with productivity and the rest with lounging on the couch. This helps me start my week off organized and rejuvenated. I love heading to my grocery store for opening when it is still quiet, stocking up on lots of fresh local produce, and prepping it for easy meals throughout the week. I figured starting a weekly series sharing what I have meal prepped and a bit of our meal plan for the week will help keep me accountable and also share some ideas. When I meal prep I find we save money on groceries, eat out less, and eat better in general. Going into the week with a plan and prep lessens my time in the kitchen and also helps me implement a routine, leaving me less anxious and scatterbrained come Monday morning. It is nice to know that dinner is partially prepped, and I don’t need to come up with something mid afternoon or stop at the store on the way home which always ups our grocery bill by quite a bit.
I always wash and chop lots of veg for snacks, salads, and also consider what I will need for dinner and prep and separate that as much as I can, so when dinner comes along its quick to grab what I need. I spiralize a bunch of zucchini and chop some to freeze as a base for smoothies instead of typical banana.
I also like to do up a few different proteins. I always do egg cups for lunches or quick breakfasts, hard boiled eggs to add to salads or snack on, and chicken breast.
This weeks egg cups are simple eggs mixed with a couple tablespoons of dairy free pesto. I usually do them with lots of veggies and some sriracha, or just bacon and green onion. I use the chicken breast on my salads and mix it with Primal Kitchens avocado oil mayonnaise, celery, and green onion for Talins lunches. This week I also prepped a double batch of meatballs – easy as part of a lunch, with zoodles, and I will also freeze half for another week to have as a quick dinner. Make the most of your time! I finally figured out the perfect proportions to make homemade gummies! Candy is my favourite, but these ones are actually good for you. Filled with gelatin to help heal the gut and also curb a sweet tooth.
Our meals for the week look as follows:
Breakfasts: Bulletproof Coffee or Smoothies. I have mason jars prepped in the freezer with berries, veggies, and flax or hemp seeds. Easy to dump in the blender with almond milk and protein. For bulletproof, there isn’t much to prep but after I buy a block of grass fed butter I chop it into tablespoon servings so its easy to grab a piece to add into coffee and blend up. No thought required.
Lunches/Snacks: I categorize these as the same as they come with us to work. I will take either raw zoodles with tomato sauce and meatballs to quickly heat up, or more frequently a salad comprised of all the veg I have prepped, tahini dressing (not pictured), and some nuts and seeds. Talin takes egg cups or hard boiled eggs, chicken salad, chopped veggies, chopped fruit, gelatin gummies and maybe some gluten free crackers. I will even put the crackers into individual containers at the beginning of the week so everything is ready to go.
This Weeks Dinners:
Sunday – Gluten Free Pizza using Bob’s Red Mill gluten free pizza dough mix. We top it with any of the chopped veg I have prepped, and for Talin, local garlic sausage chopped up. I sauté mushrooms, greens, walnuts, bell pepper, onion and garlic in a little avocado oil to add to my pizza. I top mine with some organic goat mozzarella and Talin will use Daiya shreds.
Monday – Zucchini noodles with tomato sauce, meatballs, dairy free eggplant parmesan. Topped off with dairy free parm which is essentially nuts or seeds blended to a powder with nutritional yeast, garlic powder and salt.
Tuesday – Almond flour breaded chicken thighs with green beans and potatoes. I portion, chop, and wash the green beans ahead of time so they are ready to go. I leave the potatoes for day of because they don’t hold up well if pre chopped.
Wednesday – Red thai curry filled with vegetables and chicken. I usually use some of the cooked chicken breast I prepped. I also set aside a separate container of chopped veggies that I would include in the curry. It is so easy to quickly saute the veggies in coconut oil, add the chicken, a can of full fat coconut milk and a few tablespoons of red curry paste and let it simmer… dinner is ready in 15 minutes max. I serve this over mixed greens for myself and cauliflower rice or regular rice for Talin. Most thai restaurants add sugar to their curries, so its nice to be able to control that in your own kitchen.
Thursday – Chicken and veggie cauli fried rice. I have nothing prepped for this, but its another super quick meal. I keep a pack of ground chicken in the freezer and thaw it morning of. All I do is cook up the ground chicken with chili flakes, coconut aminos, ginger and garlic. In a separate pan I quickly cook frozen cauli rice with garlic and a cup or so of organic frozen mixed veggies I keep in our freezer for emergencies. Mix together with the chicken and you have low carbohydrate, protein and veggies filled meal.
Friday – Sriracha and coconut salmon with kale. This is the easiest one pan meal, I will have to share the recipe. I mix together coconut aminos, sriracha and lime juice to marinate the salmon. I save some to toss with kale – I fine lacing works best for this. Pop it in the oven and it makes for such a flavourful meal in about 20 minutes.
Saturday – My favourite ginger beef. I have shared this recipe and it is a favourite of ours. Its nice to have a takeout like meal on the weekend, but without sketchy ingredients. I don’t think I will ever get sick of this meal.
I get so much more done and save so much money just by prepping the week before. I am using a meal planning site called Plan to Eat which is great because it creates a grocery list for you, and allows you to store recipes. That being said, old fashioned pen and paper do the trick. What are you prepping for the week?