7 WAYS I MEAL PREP EACH WEEK

Meal prep is all the rage these days. And for good reason. Nothing makes your eating choices easier than having healthy options already prepared at the moments when time is not available. I couldn’t tell you how many times I chose to eat out only based on the fact that I didn’t have enough time or energy to make something, and I am sure I am not alone.

Now that I have a little one, time is an even more important currency to me than anything else. My toddler needs me more than I like it sometimes and that is okay. However, I cannot forget that to stay healthy, I need to eat healthy and so does my family.

You will love these simple suggestions because they can make meal prepping less intimidating than it may seem at times.

7 THINGS I MEAL PREP EACH WEEK

  1. Boil eggs. Nothing can be easier (well, the boiling part is easy – the peeling might be  different story). Put your eggs in a pot, cover with water, boil it up, turn it off set a timer for 7-8 minutes, then put into an ice bath. Easy peezy!
  2. Cut up veggies. Romaine, carrots, celery, peppers, cabbage, onions – whatever vegetables you like – cut them up. Put them into glass containers and store in the fridge. This makes making salads and stir fries a breeze!
  3. Make a protein salad. Since you just cut up some onions and celery – why not toss some of that in a bowl, along with some seeds and maybe even some raisins, then pop in a few cans of tuna or wild salmon, some of your favorite spices – add some mayo and mix it up. You have yourself a few servings of an easy protein salad that you can grab and eat. IMG_3478.jpg
  4. Roast veggies. I love making bowls – and they come together super easy with roasted vegetables. My favorites are the Trader Joe’s trip colored carrots roasted in balsamic vinegar and avocado oil with garlic & herbs. I also cut up some beets and regular carrots as well as sweet potato veggies. I usually roast two smaller baking sheets at a time, so I can save some time.IMG_3496.jpg
  5. Bake a chicken. I love making a spatchcock chicken. I can toss it in the oven right after I roast my veggies and leave it to bake for an hour. I love buttering mine up with grass fed butter, salt & pepper along with dill! For a great way to make one check out Nom Nom Paleo’s blog here . I then cut it up and serve it with veggies, on salad or shred some of it for a quick protein salad. I ALWAYS save the bones and freeze for the following weeks meal prep(I’ll get to the reason why next)!
  6. Make bone broth. I know this can seem a bit more time consuming than time saving, but hear me out here. You will have a ton of veggie scraps from the veggies you make – and you will also have bones from the chicken you baked the week before. Grab those bones and those veggies and place into your Instant Pot (if you’re new to the IP game, you can find one here ) or you can always make it right on the stove. I place my scraps and bones into the IP, cover with water, add a tbsp of apple cider vinegar, seal and set on manual for 160 minutes. Once done, let cool, strain and refrigerate. Such an easy way to make sure all of your food is used up and a great way to add vitamins, minerals and protein to your diet!
  7. Make an egg bake. If you still have some time, you can also make a quick and easy egg bake. The basics are this – veggies and eggs. You can always put another source of protein in there – like sausage or cut up bacon if you would like. I will be sharing my favorite egg bake with you guys soon. Toss everything together, place into a greased baking sheet and bake at 375 for 45 minutes. Don’ forget to eat this with a healthy fat, like an avocado when you heat it up during the week.

These are my go-to meal prep steps I take weekly. They free up a ton of my time during the week, and most of the work is only hands on during the prep.

What steps do you take to make your meals easier during the week?

Disclosure: This post may contain affiliate links, which means I may receive a commission if you click on the link and make a purchase I have recommended. While clicking the link will not cost you extra money, it will help me keep this site up and running. 

 

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CURRY TURKEY AND PORK MEATBALLS

I have a slight obsession with Indian food. If I am going out to eat, I want it to be Indian food. And yes, now that I try to avoid gluten, skipping the naan is ever so heartbreaking – but oh so worth it. Not only because of the gluten, but plainly – I don’t need that many carbs in my life.

To then say that it only makes sense that I also have a slight obsession with all of the Indian spices is a bit of an understatement. I am highly uneducated in how to combine them best, but I have been able to find the combinations that work best for me. My favorite by far is cumin and the obvious curry mix! So, so good!

You are going to love these meatballs, because they have the right amount of kick and flavor, and the perfect combination of lean meat from the turkey with a savory pork flavor. As an added bonus, no grains necessary to make them stick together nicely.

They are extremely versatile and can be paired with pasta, in a veggie bowl on top of a salad or even pan fried and put on some gluten free toast with the works! I will be sharing my favorite sauce to top these with next week. Stay tuned!

CURRY TURKEY AND PORK MEATBALLS

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Ingredients:

1 1/2 lb ground turkey

1 lb ground pork

2 pastured eggs

3/4 cup almond meal

1/4 cup coconut flour

4 minced garlic cloves

1 tbsp cumin powder

1 tbsp curry powder

1 1/2 tsp pepper

salt to taste

Preheat oven to 375° F.

Toss all of the ingredients into a bowl and mix them by hand. Grease a baking sheet pan (I use  this one as I am weary of cooking in aluminum, which most baking sheets are made of), form 20 meatballs and place on sheet. Put the baking sheet into the preheated oven and bake for 45 minutes. Depending on your oven, I would check them at around 40 minutes – with the meatballs containing turkey & coconut flour – they can dry out quite quickly. Once done, take out of the oven and enjoy.

They are a hit at our house – even the toddler likes them! Which I might add is a BIG way to judge if something tastes good, as he’s one picky eater these days!

Disclosure: This post may contain affiliate links, which means I may receive a commission if you click on the link and make a purchase I have recommended. While clicking the link will not cost you extra money, it will help me keep this site up and running. 

PAN FRIED TURMERIC PANEER

I’m sure by now you have heard all of the great health benefits of turmeric or rather its content of curcumin. If not, I’ll fill you in – it is anti-inflammatory, can relieve GI issues, is filled with antioxidants, shown to be effective in arthritis treatment and management among some others. Just don’t forget to add the black pepper to activate the power of it!

On the same subject of Indian food and spices from my last post, I got inspired and made an “Indian-ish” dish again today. You are going to really like this one because the cheese becomes nice and crispy and has a good kick to it. I love making a veggie sauce to add the cheese into before serving it up.

This time I made a spinach and tomato based sauce to coat the cooked paneer and then paired it with bone broth boiled rice for the family and had it over a salad myself, it sure hit all the right flavor notes and had a nice amount of crunch.

PAN FRIED TURMERIC PANEER

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Ingredients:

1 (14oz) block of Gopa (or any other brand you use) of paneer

2 tbsp turmeric (I buy mine in bulk as I use it in everything)

1/2 tbsp curry powder

1/2 tbsp cumin

1 tsp black pepper

salt to taste

avocado oil to coat the paneer and for frying (I use this brand)

Cut your paneer into desired size pieces and toss into a bowl. Cover with spices and avocado oil and toss to coat. Heat a skillet and add some more avocado oil to it. Add in your pieces one at a time, making sure they are not on top of another and have room to get fried up. Flip after a few minutes. Turn off the stove, take the paneer out of the pan and enjoy in any way you would like.

There will be a lot of spices and some oil left in the pan, at which point you could easily sauté some onion and garlic in it along with some more veggies and make a sauce for the paneer to be coated in before serving.

Why do I suggest using avocado oil vs olive oil or some other oil? Simply – it’s high smoke point. Avocado oil has one of the highest smoke points and you would be surprised at the heat that your skillet reaches. Also it has a very neutral flavor and cannot be detected in your food.

Hope you enjoy cooking and eating this dish as much as I did. I am already thinking of how I will serve the leftovers for lunch tomorrow.

Disclosure: This post may contain affiliate links, which means I may receive a commission if you click on the link and make a purchase I have recommended. While clicking the link will not cost you extra money, it will help me keep this site up and running.