Meal Prep Secrets You Need to Know!

This week Sarah and I are sharing some of our easy meal prep ideas to help keep your eating healthy throughout the week. These simple meal prep ideas make meal planning so much easier! I start with the same basic plan each week: breakfast is usually eggs or oatmeal/refrigerator oats/chia pudding (switching out the style and veggies served with the eggs and switching up the toppings for the oatmeal and chia pudding to keep things fresh; lunch is usually dinner leftovers, a snack plate  (which includes raw veggies, fruit, crackers, cheese  and a protein)  or an easy toss salad; snacks are typically a smoothie or an apple with some almond butter; dinners are where we tend to mix things up, although I know each week I will make a stir-fry, a fish dinner, a chicken dinner, and a pizza (TGIF!). By keeping the types of dishes the same and just mixing up the ingredients it makes meal planning quicker and easier.

Each week I will prep veggies and fruit to have on hand. Slicing all the veggies and washing the fruit and then storing everything in glass containers so they are easy to see in the fridge.
Cutting up veggies and storing them in glass containers saves time and keeps them fresh for snacking all week long!
I will also prep either hardboiled eggs or some grilled chicken to have on hand for our snack plates or salads. In addition I will cook up some quinoa or rice to have to mix in with the salads to give it a little more bulk and make it more satiating.
Keeping pre cooked rice, quinoa, hardboiled eggs, and grilled chicken in the fridge makes adding bulk to your meals and snacks quick and easy.
Then I will prep some refrigerator oats or chia pudding which can be used as a breakfast or a snack. We also keep a lot of frozen fruit in the freezer and have on hand almond milk, coconut milk or coconut water for smoothies.
Take a look at what I put together this week. This food prep maybe took an hour (timing may be off due to a certain 3-year-old and her many needs).
Dr. Alicia’s Chocolate Peanut Butter Chia Seed Pudding:
Small mason jars make for the perfect portion size.
1/4 c.          Chia seeds
1 c.             Almond Milk
2 Tbsp       Peanut butter
1 Tbsp       Maple Syrup
½ tsp         Vanilla
3 Tbsp       Cocoa powder
In a large bowl combine all ingredients. Portion into into serving size containers. Refrigerate overnight. When ready to serve, top with sliced bananas and pecans, and enjoy.
Alicia Barnes, DC,CCSP

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