Meal prepping. I cannot sing praises loudly enough for the simple art of meal prepping. This is SO KEY, you guys. I get so many questions asking how I am able to eat so healthy throughout the week, especially with my busy schedule (and let’s face it–we all have busy lives, busy schedules). If you’ve seen my Instagram page, you see that I am a huge fan of the so called “Buddha Bowl”. This, you see, is a bowl so deliciously packed full of food that it has a rounded belly appearance on top, like that of the belly of a Buddha… as pictured below.
While this bowl gives off the appearance of involving a long, tedious process each night of cooking it up and gathering all the different ingredients–cutting, baking, roasting, seasoning, & cooking everything, I am here to let you in on a little secret. These bowls take literally FIVE minutes to whip together. Five. Minutes. That sounds pretty doable for a week night dinner, am I right? So here is the secret to such an easy go to dinner. Meal Prep.
I am going to walk you through a typical evening/afternoon of meal prepping for me. Some of the things I like to prepare (typically on a Sunday afternoon) before a week include:
- Quinoa/brown rice (some kind of grain/carb)
- VEGGIES VEGGIES VEGGIES
- Greens: lettuce/kale
- Protein: ground turkey, chicken sausage
- Snacks: chopped veggies, baggies of mixed nuts, hummus packets
I start off with the grain of choice. This is probably the easiest of the steps, so I like to start the whole process with it. I use my rice maker because it requires literally no effort on my part and does all the work for me! I either do just straight up quinoa or a combo of quinoa and brown rice, which I have found to be super delicious. DO IT: 1 cup quinoa, 1 cup brown rice, 2 cups water, 2TBS coconut oil, salt to season. Throw it all in your rice maker. Click go. Boom. One item down.
We will go to the greens next. You are probably asking why I prep my lettuce. I like to buy either fresh kale from the farmers market or organic lettuce from the grocery store. Because it is so fresh, and straight from the farm, it needs to be cleaned pretty good. To prep my greens I wash and dry them first. Then, if its kale, I rip the leaves off the stalk and shred into bite sized pieces. Likewise, I will shred the lettuce into bite sized, salad friendly pieces. And you are done with that! Many times I use spinach which obviously requires no prep!
For the meat, depending on what it is, I will cook up a big seasoned batch. My go to is ground turkey. I buy bulk ground organic turkey from Costco and freeze it until I need it. I use an entire package of turkey. I cook it on the stove, adding ample taco seasoning (my favorite flavoring for meat), garlic powder, turmeric, salt, and pepper. Get creative though! Season with your favorites, throw in some onion if you’d like. I like adding a little bit of bone broth as well as some coconut aminos to keep it moist and flavorful!
VEGGIE TIME! My favorite time! For me this is the most important part because veggies make up a majority of my diet. First, turn on your oven to 425. Then just start washing any veggies you are using, and chop them up into your desired size preferences. My go to veggies for meal preppin include:
- Sweet potatoes (literally always)
- Broccoli (easy peasy–these require almost no prep!)
- Big carrots (new fave)
- Butternut Squash
Many times, however, I will see either what’s fresh/in season at the farmers market or see what is fresh (& organic) at Costco. This week it was asparagus, broccoli, sweet potatoes, & carrots. Such a good combo. I started with the carrots & asparagus:
I coated them both with olive oil evenly and generously. To the asparagus I just added salt and pepper. To the carrots I added curry powder, paprika, salt, and pepper. These were literally such a game changer. You guys must try these. Roast for about 30-40 mins.
Next I did the sweet potatoes and broccoli. The broccoli was really easy. Coated with olive oil and added salt, pepper, and no salt seasoning mix. The sweet potatoes, which were sliced into little discs, I coated with olive oil and season with salt, pepper, and a light sprinkle of garlic salt.
These I roasted for about 20-3o minutes. But it is your call on how crispy/brown/soft you like em! Play it by eye. And voila!
You’ve got yourself a plethora of snack/salad/meal ready veggies!
And there you have it! It takes maybe a couple hours to get this all done, but I am telling you guys it will save you SO much time in the long run and will also save you from bad meal choices, spending a ton of money eating out, or mindless snacking. Give it a try for just a week and see how it goes. I think it’ll surprise you how much you enjoy it!