How many times has this happened to you…
You got home late, you’re starving, don’t feel like cooking and are exhausted. Instead of taking the time to go to the grocery store and prepare a healthy meal, you grab the first thing you see when you walk into the kitchen. Instead of devouring a bag of chips and a carton of ice cream for dinner take a day to shop, chop and prep for a week of clean, healthy eating!
For many, sunday is the best day to prep, but use whatever day works best for your schedule!
Intimidated by cooking…don’t worry! You don’t have to get all bon appetit on me…keep it simple! An easy bowl of quinoa topped with a fried egg or baked tofu and sliced avocado makes a wholesome and healthy meal!
10 Step Sunday Prep
1. Cook a batch of grains…
Grains such as quinoa or brown rice can be added to salads or used in the morning for creating a breakfast porridge by adding dried fruit, milk, nuts and cinnamon!
2. Roast vegetables…
Sweet potatoes, beets, carrots, asparagus…add to salads or layer with hummus on a whole wheat wrap!
3. Make a pot of soup…
Make a vegetable based soup once a week to eat for lunch or dinner! Or, better yet…put your crock pot to work!
4. Breakfast to go…
Prepare single-serve chia pods or overnight oats to grab and go in a rush!
5. Wash & Chop…
Wash and chop veggies such as broccoli florets, onion, fresh herbs, carrots and peppers to have on hand to make a simple salad. Keep a big bag of greens handy! Add olive oil and balsamic for a simple salad dressing.
6. Power up on protein…
Boil eggs, roast a chicken, grill shrimp, make hummus and lentils or bake tofu to pair with vegetables and grains for a balanced meal.
7. Simple sauce…
Make a batch of veggie filled tomato sauce for a quick pasta dish. My mom found this simple sauce recipe from Giada De Laurentiis, which it has turned into one of our favorites!
8. Fill up on fruit…
Chop melon and berries to make a fresh fruit salad. Buy apples, oranges or bananas for a pre-packaged snack!
9. Stock up on basics…
Keep nut butters, canned beans and frozen vegetables on hand and have a favorite “go-to” recipe ready to prepare!
10. Quick mason jar meals…
Prepare one of my “quick meals” such as fiesta quinoa or crunchy quinoa salad with peanut sauce and store in mason jars. Dinner will be waiting for you when you get home!
Here is a peak into our refrigerator for the week…
I hope this helps you to eat well and feel well!
www.beginwithinnutrition.com
