Gone are the days of dedicating the entire Sunday to food prepping and to be perfectly honest, chicken on the 4th day tastes pretty gross in my book. I have done a lot of experimenting with food prepping along with what does and doesn’t work for my body and schedule. As time becomes of the essence, the last thing I want to do is DEDICATE my entire Sunday to food prep, let alone make a bunch of dry chicken (yuck!).
My Personal Meal Prep Routine
Disclaimer: This method personally works for me for a number reasons. I am a firm believer we all have to find methods that not only work into our fitness goals but are also manageable with the busy lives we live.
My Sunday routine:
- Write out meal plan for the week.
- Make a list of groceries & go grocery shopping.
- Prep work salad for on-the-the go.
- Make a batch of quiona (if thats what the week’s meal plan calls for)
I love making dinner & basing it around a protein. I typically don’t like meat more than two days out so for me, sometimes I prep, cut or marinade in advance but that is about it.
On Sundays that I don’t get around to planning, shopping and prepping, I do it Monday night.
Other Food Prep Tactics That Do The Trick
Rise and Shine
Getting up a little earlier than normal to make breakfast and lunch works and it really is the essence of multi-tasking. You can even prepare the veggies for dinner in the evening or get any marinades going or start a slow cooking meal.
A Little Extra-Extra
Making extra at dinner allows for you to take left-overs for your work lunch the next day.
Rewind & Prep
While unwinding to your favorite evening show, prep lunches or breakfast for the next day.
If you plan/budget on having the same meal for a couple days in a row but want that freshness I suggest you chop and prepare the veggies and proteins. Portion out the veggies and protein you will cook the next day and place back in the fridge, then proceed in cooking that evening’s meal.
Meals in Minutes
The work week can get pretty hectic. So here are some of my favorite staple healthy meals that literally take no time!
Eggs & Red Bell Peppers
Lightly coat a pan and throw on 2-3 eggs . I prefer my eggs sunny side up but make them however your prefer. Season the eggs for great taste and slice a red bell pepper to go with.
Crunchy Greek Yogurt Parfait
Mix your favorite vanilla Greek yogurt with cacao nibs and chia seeds. For a little extra sweetness add a dash of maple syrup & cinnamon.
No-Bake Veggie & Garbanzo Bean Salad
This no-bake salad is what I usually rely on to get me through the work week. I typically make a batch of it for 3-5 days. Mix a can or two of drained garbanzo beans, chopped red bell peppers, sliced olives, and chopped onions together. Drizzle a little extra-virgin olive oil, sea salt and cracked pepper.
Bison Burger & Romaine Salad
I personally love my air-fryer and use it to cook my burgers. It takes under 20 minutes. You can also cook bison on the stove top. It usually takes 3-5 minutes on each side, depending how you like it done. Whip up a quick side salad. My go-to is chopped Romaine, baby tomatoes, olives and onions. Add a little feta for some extra taste. I typically use extra-virgin olive oil for the dressing.
Seared Chicken Tenders & an Easy Side of Veggies
Place chicken tenders in a zip-lock bag, place on a cutting board and pound with a meat tenderizer. Open the zip-lock bag and add in seasoning of choice & a little bit of extra-virgin olive oil. Let sit for a 5 minutes. Spray a non-stick skillet. Heat stove on medium-high heat. Place tenders on skillet and cook for about 3-4 minutes per side. Make sure the chicken is cooked throw and both sides are browned for taste.
Add a quick side salad or veggie dish from Delicious’s 15 Quick and Easy Vegetable Side Dishes.
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