My MOST favorite day of the week is meal prep day! Well that and leg day (hurts SO good!) if they fall on the same day then WATCH OUT! You’ll catch a happy dance from me in the kitchen or in the gym (sorry I’m not sorry).
As I started losing my weight I started re-learning about food. REAL food. What it tastes like, different ways to cook it, different spices to use with it. I would try different vegetables, fruits, meats…anything I had never tried before to see what I could do with it. Since then I have stuck with a few different things that I loved the most and continue to use those as staples in my meal preps every week. I’ll throw in a few new foods each week to keep things exciting. Since people often ask me how I prepare some of my foods and what I use for spices and such I thought I would do a post on the full on naked truth of my meal preps…
Hang on…there’s a foodgasm on the way!
First, it starts with my shopping list. Luckily, there are only two stores I have to go to to find all of the things I need.
Costco / Sams Club: This is where I get my chicken, ground turkey, eggs, flank steak when I choose to add steak to the menu as well as fish which I usually switch up with the steak. (Costco has WAY better fish and steak than Sams Club). This is also where I get gigantic bags of frozen veggies. I usually stick with broccoli, green beans and I buy huge bags of spinach, kale and arugala. Costco is also where I get my coconut oil and avocado oil. It is WAY cheaper to get these oils here than the grocery store. I also buy the big jar of minced garlic (pre-minced…hey I can’t do it all okay?!). Costco is also where I get all the sandwich baggies I use to portion everything in.
Fresh Farms / Grocery Store: I always suggest staying away from commercial grocery stores because the produce isn’t as good as farmers markets or the family owned grocery stores. There is a place right by my house in Wheeling (Fresh Farms) that has wonderful fresh produce. This is where I get all of the fruits and veggies that I only use a few times during the week but not every day; bananas, sweet potatoes, spaghetti squash, cauliflower, berries and avocados.
DRY RUB: This is the dry spice that I use on almost everything. I have been working on this recipe for a while to get the balance of flavors just right and I don’t want to toot my own horn or anything but…*honk honk* it’s pretty damn good! I put this on steak or sometimes on my eggs…anything that I want to put a dry spice on
1/2 TBSP Himalayan Sea Salt
2 TBSP Granulated Garlic
1 TBSP Oregano (dry)
2 TSP Thyme (dry)
1/2 TSP Ground Cinnamon (dry)- Trust me on this one
1 TSP Onion Powder (dry)
1 TSP Saffron Strands
1/4 TSP Ginger (dry)
1/4 TSP Dill (dry)
Most of the time I will double or triple this recipe. Put everything in a coffee grinder or a food processor and blend until all combined and a fine powder. Put in an empty spice container or I put mine in a medium mason jar and keep a label on it.
CHICKEN MARINADE: This is my MOST favorite marinade that I use on my chicken. I eat chicken 3-4 times a day and I have yet to get bored when I make it like this
First, I trim the chicken and cut it up into medium size chunks.
Put all of the below ingredients in the food processor:
3-4 large TBSP Minced Garlic
1 1/2 TSP Dry Rosemary
1 TSP Himalayan Sea Salt
1 TSP Cracked Black Pepper
2 TBSP Lemon Juice
2 TBSP Dijon Mustard
Blend everything together and slowly add 2-3 TBSP of olive oil or avocado oil until everything is blended smooth. Pour over the chunks of chicken and smoosh around until everything is covered. Cover with plastic and put in the fridge for a few hours. Either put on the grill, bake or use a grill pan to cook.
For the spinach, kale and arugala: I put all of the large bags into one big bowl and mix. I put one cup of the mixture into each baggie and into the fridge.
For the frozen green beans and broccoli: I like to keep them frozen until I eat them and let them de-frost naturally in my lunch box. I put a cup of each in baggies with granulated garlic and lemon pepper.
Fish: I usually do fish for dinner. I’m nervous to prep fish and re-heat it so I usually save it until my last meal. I prefer cod, orange roughy and salmon. I keep fish simple since I like the light taste of cod and orange roughy. Salmon has a very distinct taste that I also enjoy so I don’t do too much over spicing on the fish.
I put salt and pepper on each side and put it in tin foil. I slice up ginger and lemon slices and spread over the top of the fish (skin and all). I wrap everything up in the tin foil and either put in the grill or in the George Foreman.
For the Ground Turkey: I cook this is Onion Powder and Coconut Oil. I usually switch between ground turkey and eggs for breakfast with broccoli or spinach.
Sweet Potatoes: These are my MOST favorite carb source. I skin the sweets and cut them up into bite size chunks. I pre-heat the oven to 350 and put the sweet bits in a big bowl. I put in 2 TBSP of olive oil or avocado oil and the dry rub and bake until the ones around the edges are crispy
Below are a few pictures of the prep process. I turn up the music, shut off my brain and just prep till I drop! Please feel free to use any of these ideas or feel MORE than free to email me if you need any ideas or suggestions!