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One-Day Food Prep
Does it seem overwhelming to try to figure out what to eat, when to eat it, how get your family to eat it, too... ? It was for me. For a long time, I made food twice... once for me, once for the family. That, haha, eats up a lot of time and energy. I've got better things to do, and I'm sure you do, too! My single-day food prep system was born of my desperation to gain control of my time and my life, and it worked! 7+ years into my weight-loss maintenance, and I'm still in the kitchen once a week getting it all done.
Allow me to introduce you to Chelle's Sunday Food Prep and the Counter of Chaos™.
Don't let the word "chaos" scare you away! This is organized and will save you HOURS in the kitchen! Seriously! Here's how it works...
Step 1 - Plan.
Build your menu for the coming week. If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when.
Step 2 - The Grocery List.
Make your grocery list. Go through each recipe and meal to log what you need to
pick up. Cross check your list against store sales. Hint... shop
seasonal! You'll save a ton of money if you buy your fruits and veggies in
season. What's in season is what's on sale. Double-check your pantry shelves,
and fridge, for anything you might need. Write it all down.
Now plan out your trip... I live in an area where I can do a big loop... I can
hit Whole Foods, then Costco, Wal-Mart, Safeway, Sprouts Farmer's Market, then
home (if I wanted to go to that many stores). I've got it routed so I do it in a
circle rather than zigzagging around town, wasting time and gas. Typically, I
choose the two stores that will allow me to get everything on my list, and just
hit those (usually Wal-Mart and Safeway). Decide where you need to go, and what
route will save you time.
Step 3 - Shop.
Shop. Get it done, head back home... but stop! Don't put anything away! That's right... leave it all out on the counter (now you get the Counter of Chaos™ moniker, right?).
Moving along to Step 4...
Step 4 - Prep.
Prep. Ready? We'll dig right in and get prepping! (I'll walk you through this on the sample page). Marinate, chop, bake, grill... trust me, this will save you major time during the week!
Step 5 - Portion.
Portion it out. Depending on your needs/goals, protein is about 4-6 oz per portion, veggies 1-2 cups, fruit 1/2 cup, grains 1/2 cup, fat 1-2 Tbsp.
What portion size do you need? Depends on your calorie needs. To find out, use
our online
Calorie Calculator. Once you know your calorie range, you can
download FREE sample
one-day meal plans to see what portion sizes should look like for
you.
Step 6 - Put it away.
Put it away. You're good to go for the week!
That's it! You're done! Your food is prepped for the whole week! You can load up your cooler or grab a meal in a snap, and getting dinner on the table... speedy! You've got this!
Use my sample menu (Step 1), grocery list (Step 2) and plan (Step 4) to create
your own. Explore the
FREE Sample One-Day Plans to get ideas, and
be sure to check out the
recipes section for tasty meals, too!
Just to recap, here are the examples...
Sample Menu Sample Grocery List Sample Prep Sample Cooler
Bonus: Food Tips & Products
