Love the idea of meal prep, but can’t seem to get motivated to do it? SAME.
So instead of full-blown “meal” prep where you pre-make a bunch of meals for the week, I created a VERY simplified version called “ingredient” prep.
Pre-make a few ingredients you can turn into quick meals all week long. Here are 4 ingredients I like to have prepped for the week ahead…
Bring a pot of water to boil. Once the water is boiling, gently add eggs. Boil for 7 minutes for a softer yolk (or up to 10 minutes if you like your yolk hard cooked). Transfer eggs to a bowl of ice water. Let eggs sit in the water until the shells are cool. Refrigerate for up to a week.
Enjoy HARD BOILED EGGS throughout the week. Ideas:
✨Fast avocado toast
hard boiled egg + whole grain toast + spinach + avocado
✨Quick lunch box
hard boiled egg + whole grain crackers + veggie sticks + nut butter
✨Healthy ramen bowl
hard boiled egg + brown rice noodles + greens/mushrooms + bone broth
2. 🥬 Sauteed Greens
Heat 2 tablespoons extra virgin olive oil or avocado oil in a big pot over medium heat and stir in 2 minced cloves of garlic, 1/2 teaspoon crushed red pepper flakes, and 1/4 teaspoon sea salt. Keep over heat for 1 minute. Add 3 bunches of thinly-chopped kale leaves and stir until wilted down, about 8 minutes.
Enjoy SAUTEED GREENS throughout the week. Ideas:
Add to eggs or put some on your avocado toast.
Add to lunch bowls with chicken or chickpeas + quinoa + dressing like ranch or caesar.
Add on top of pizza, or stir into cooked bean-based pasta & sauce, or add to loaded sweet potatoes w/ black beans.
Pro tip: Switch it up some weeks and instead roast a batch of veggies like broccoli or cauliflower.
3. 🍠 Roasted Potato Wedges
Wash a few white or sweet potatoes (leave skin on) & cut each into 8 wedges. Toss w/ avocado oil, put on baking sheets, and bake at 400°F for 30 minutes, flipping halfway, until golden.
Enjoy POTATO WEDGES throughout the week. Ideas:
potato wedges + scrambled egg + sautéed spinach + avocado slices
potato wedges (chopped) + garbanzo beans + sautéed kale + tahini drizzle/squeeze of lemon
potato wedges + black beans + sautéed peppers/onions + cheddar/pico de gallo
4. 🐔 Beans, Chicken -or- Salmon
Rinse & drain your favorite canned beans and store in an airtight container in the fridge for up to 5 days. OR grill chicken OR grill salmon and store in an airtight container in the fridge for up to 5 days. No time to grill chicken or salmon yourself? Buy some pre-cooked from the deli.
Enjoy BEANS, CHICKEN, or SALMON throughout the week. Ideas:
beans, chicken, or salmon + sprouted croutons* + baby kale + caesar dressing *croutons: toast a piece of sprouted whole grain bread & cut into cubes
beans, chicken, or salmon + brown rice + cucumbers/tomatoes + hummus/feta cheese
beans, chicken, or salmon + sprouted whole grain wrap + spring greens + pesto
🧀 EXTRA CREDIT: Snack Boxes
In small containers add:
1 cup veggies (carrot, radish, pea pod) + 1 ounce cheese (cubed)
Pre-prep a few of these snack boxes for the week ahead. Then you’ll always have a snack waiting for you when you open the fridge. HERE are 3 other snack box ideas, too.
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