Meal Prep Day: More Recipes and Tips

Meal prep day can be bittersweet. Spending a good chunk of your day off at the grocery store or in the kitchen can seem like a life suck... but it makes life so much easier during the week. It helps to stay on track towards your nutrition and fitness goals and also helps save some money.

I have had a few people ask me if my food is still good on the 5th day. Yes! I think the key is to make sure that you are storing your food properly. Always keep them in the fridge of course... and then in the correct type of containers. The containers I use I purchased off of Amazon. They seal in the food, are super cheap, BPA free, microwave safe.

I've also been asked how I reheat my food. When I am at work I use the microwave because I only have 30 minutes. The microwave is the fastest option and I am a very slow eater. When I am at home I heat up my iron skillet and then re-heat the food in the skillet. ( This is what I recommend if you have this option ). 

I have a few new recipes within this weeks meal prep video so I decided to post them up here so it is easier to shop and follow along. 

Roasted Beet and Green Bean Salad

Ingredients

• 1 lb red beets
• 1/2 lb green beans
• 1 bunch parsley
• Juice from 1/2 lemon
• olive oil
• salt and pepper to taste 

Procedure

1. Place beets in a roasting pan with olive oil. Cover with foil and roast for about an hour or until a fork or knife can be inserted without resistance. 
2. Remove skin from beets and dice.
3. Place diced beets in a mixing bowl and add chopped parsley, olive oil, salt and pepper, and juice from 1/2 lemon. 
4. Adjust seasonings as desired.

Tomatillo Sauce

Ingredients

• 1 lb of tomatillos
• 2 onions, sliced
• 3 cloves of garlic
• cilantro
• juice from 1/2 lime
• 1/2 bunch of cilantro 

Procedure

1. Remove skins from tomatillos and dice. Place on a sheet pan along with the sliced onion, garlic. ( I placed my chicken on top of this mixture because it is quicker and you get the the juices of the chicken in the sauce as well ). 
2. Roast in the oven for about 25 minutes or until onions are sweet and caramelized. 
3. Place all ingredients in a food processor and pulse smooth. 
4. Adjust seasonings and serve with whatever you desire.

Make sure to check out this weeks meal prep video! Feel free to leave me any questions or feedback! 

Beanless Chili

I hate cold weather...but I love cold weather food. I've seen a million different butternut squash soup recipes pop up lately, so if you are looking for something a little different and a little more filling, this might do the trick. Butternut squash soup is like the pumpkin spice latte of the food world.  

If you are a visual person. Check out the video recipe here!

Ingredients

• 1 butternut squash, diced
• 2 lbs grass fed ground beef
• 1 onion, diced
• 3 carrots, diced
• 3 stalks of celery, diced
• 2 Anaheim peppers, seeds removed, diced.
• 3 cloves garlic, minced
• 2 Tbs. Tomato paste
• 1 Tbs. ground Cumin
• 2 tsp. oregano
• 2 tsp. smoked paprika
• 1/3 cup chili powder
• 2 cans or jars of tomato sauce
• 1/2 cup beef broth
• salt to taste
• pepper to taste
• cilantro for garnish

Procedure

Preheat oven to 375 degrees.

1. Dice butternut squash and place in oven for about 20 minutes or until tender.
2. Sauté ground beef in a large pot over medium-high heat
3. add in onion, celery, carrots, peppers, and garlic. Stir.
4. Add the rest of the spices to the mixture and season with salt and pepper.
5. Add in tomato paste and sauté with the rest of the ingredients.
6. Stir in tomato sauce, and beef broth. ( You can add more or less depending on how thick you want your chili. ) Season to taste with salt and pepper and stir in the roasted butternut squash. Serve garnished with fresh chopped cilantro. 

If you haven't already, don't forget to check out the video recipe here.

Meal Prep Day Tips

Meal prep days can seem pretty daunting if you are just starting out. When I prep my meals I am prepping enough for my work week. I am prepping for two meals a day ( lunch and dinner ) for 5 days. ( ten meals ). If you are just starting out I recommended starting out small. Start by prepping two days of meals, then three, then four.. and so on. Starting small is a good way to learn how to put together a menu and manage your time in the kitchen. Once you master prepping for a few days, you can move on to prepping more meals at a time without much more hassle. 

The more you prep, the more efficient you will be in the kitchen. One of the best ways to stay organized and on task when meal prepping is to create a timeline. Before you even start cooking take a look at your menu and your ingredients. Figure out what is going to take you the longest and make sure to start that project first. Creating timelines and how to properly season food is probably one of the most simple, yet important things I learned in culinary school. 

For Example: 

If I were to create a timeline for my latest meal prep video. It would look kind of like this:

1. Put spaghetti squash and sweet potatoes in the oven.
2. Make meatballs and cook
3. season and bake chicken
4. season and bake salmon
5. prep Turnips, rutabagas, and parsnips and place in oven ( these vegetables will take the longest so you want to get these in the oven first ).
6. prep green beans ( super quick so you can get them out of the way. They will be done by the time you finish prepping the next thing. )
7. Prep brussel sprouts and parsnips and roast.
8. prep cauliflower and peppers and and roast.
9. Plate. 

You won't always have to write out a timeline, but I highly recommend doing it when you start out. Pretty soon you will be able to recognize where you need to start and know each step without having to write it out. At this point I can create a timeline in my head and go from there.

You will also start to learn more efficient ways of cooking. You might have noticed I don't use my stove top much. Using the oven is a lot easier when you are cooking in larger quantities. If I can throw it in the oven and let it cook it is much more hands off and allows me to use that time to prep something else. 

If you are struggling with feeling bored with your food and are looking for more variety, try to pick at least 3 different types of proteins and vegetable choices each week. At some point you might have to be okay with a little repetition, but even just slightly changing things up can help a little. Trying out a new recipe every couple of weeks or so can also help. 

Don't let meal prep intimidate you. I promise it gets easier the more you do it. The key is staying organized and consistent. Don't be afraid to start small, make mistakes, try something new, or ask questions. Keep in mind your goals. Hard work pays off! 

Don't forget to check out the latest meal prep video! Happy Prep Day!