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One-Day Food Prep
On
any given Sunday, I have meat marinating to be grilled, 2 or 3 crock
pots going, flax seed grinding, and veggies being chopped. In my house, Sunday
is home to the counter of chaos™. :-) Fortunately, my kitchen is in a great
location so I don't feel like I'm "apart" from the family while I'm getting
things ready for the week. Usually, my husband is watching sports or something
on the TV, the kids are running back and forth (as is the dog), and I have my
iPod boombox going while I prep the food. It doesn't feel like a task, or a job
to be done. It's fun, and I enjoy it very much. It's chaos, but I love it. And
when it's all done and the counter is wiped down... I feel like I've really
accomplished something!
Sample Prep
Start the Crock Pot:
8 Chicken Breasts (frozen)
1 Carton Low-Sodium Chicken Broth
1 tsp - 1 Tbsp Mrs Dash Garlic & Herb (or whichever flavor you prefer)
Cook on high 4 hours, then 2-4 more hours on low. Transfer chicken breasts and
"juice" to a heavy duty plastic container. Allow to cool slightly before placing in refrigerator.
I then shred some chicken and place in a plastic container. I cut a couple
chicken breasts in half and put each half in a separate Ziploc sandwich bag. The
rest of the chicken breasts, I leave in the broth in the container to be used as
needed throughout the week.
While that's going...
Bake the Chicken Loaves
See Recipe. Once cooked & cooled, place them 2 to a baggie (ziploc) and store in the refrigerator.
While that's going...
Prepare the Chicken & Beef
Enchilasagna
See Recipe. Once put together (don't cook it), cover tightly in foil and place in refrigerator. If you're not using it for a few days, freeze it, removing to refrigerator the day before you plan to cook it.
While that's going...
*Marinate & Grill Meat
If you're planning to use chicken breast or steak during the week for wraps, sandwiches, etc, grill it up either on an outdoor grill, or an indoor one like the George Foreman. Marinate meat for 15 minutes minimum, then grill it up, allow to cool, slice, then place in a large container or gallon-size ziploc in the refrigerator. Additionally, prepare as many baggies/containers as you need of your portion size. Example: if you're having a wrap with 4 oz chicken, weigh out 4 oz of chicken and place in a separate container (label if you like).
While that's going...
Cook the Taco Meat
See Recipe. Cook it up, allow to cool, then place in a large container or gallon-size ziploc in the refrigerator. It's ready when you are!
While that's going...
Cook the Stuffed Eggplant Filling
See Recipe. Cook it up, allow to cool, then place in a large container or gallon-size ziploc in the refrigerator. Use a sharpie to label the bag.
While that's going...
Prepare Veggies
See Recipe. Wash & chop your veggies. Add 1-2 cups to each steamer bag, plus a sprinkle of any flavor Mrs Dash. Place steamer bags in a tray or container and store in the fridge.
While that's going...
Prepare the Oatmeal Baggies
See Recipe. In each ziploc baggie (lunch/sandwich size), place 1/2 cup dry quick oats, 1 scoop protein powder (20g protein), 2 Tbsp ground flax seed, and cinnamon. Place the baggies in a bowl and put in fridge.
While that's going...
Hardboil the Eggs
Boil a dozen eggs (or more depending on the size of your
family). Cool. Shell and rinse. Place 2 hard boiled eggs in each Ziploc sandwich
bag. Toss in Fridge. These will keep well all week. No worries.
**TIP: Use eggs that are a minimum of 1 week old. Allow to reach room temp
before boiling. After boiling, rinse in cold water, drain most of the water out,
put the lid on and shake the pot. This causes the eggs to crush their shells.
Make sure all eggs are "cracked", then add cold water to cover and allow to sit
for about 15 minutes. When ready to peel, they should go really easily.
***TIP 2: Many stores now carry pre-shelled hard-boiled eggs. This is a great
resource for weeks when you just run out of time.
Now our prep is complete, and we're ready
for a clean-eating week - how does this look day by day? Check out the daily cooler...
Bonus: Food Tips & Products
