It’s Monday, and your work week is only beginning. Usually, after a long day of staring at a computer, sitting through meetings, or racking your brain for new ideas, results in a night filled with an Olivia Pope inspired wine pour and a frozen dinner or popcorn to munch on. With the majority of us being guilty of some kind of nutrition faux pas at least once (most likely multiple) times a week, I thought it would be good to put together an easy way to meal plan to set your working-ass up for success.
Keep your fridge stocked with the staples
If you have a fridge full of healthy stuff, you can’t eat the bad stuff. Make sure your shopping list includes: olive oil, coconut oil, vinegar, herbs, garlic, onion, crushed red pepper (or other spicy seasoning like Aleppo pepper or ancho chili pepper), dijon mustard, salsa, organic free-range chicken, organic grass-fed meat, organic free-range eggs, organic veggies (don’t forget lettuce!), organic fruits (like oranges, apples, avocados, and berries), organic almond butter, and organic nuts. I also purchase this killer sunflower butter veggie dip from the farmers market that is great to dip my raw veggies in when I am in am in a hurry (which is mostly every day).
If you plan your meals around fresh veggies that are in season, you will have no problem getting your daily dose in. I go to the Farmer’s Market once a week, gather all of my fresh veggies, healthy fruits, nuts, and eggs, and plan my meals Monday-Friday. At the beginning of the week I always roast a large tray of veggies so I have something easy to hit up (by throwing them back in the oven for a couple of minutes at 400 degrees) and pair with whatever protein I’m digging that day. Look for Organic options.
Pre-cook your protein
You will always find cooked chicken, fish, and/or steak in fridge along with hardboiled eggs (which are a great grab and go snack for breakfast or protein to add to your fresh salad) in my fridge. If you are having people over for a Sunday BBQ or just cooking up some good food for you and a friend, throw in some extra protein so you have leftovers for the week. Boom.
Prep your goods
At the beginning of the week, I always make a salad dressing to last me the week, pre-wash my lettuces, cook, slice, and store my proteins, roast my veggies and put them in a large storage container, divide my nuts (aka my snack packs) up, and organise my fridge so I don’t have to hunt for anything. This way when I really don’t feel like cooking, and snacking is in my favor, I just have to open up the fridge put my prepped food on a baking sheet and pop in the oven to heat up. When it comes out, it’s ready with no fuss!
Do you meal prep? What are your tips?
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