A meal prep post was my most requested post last month, so I’m here to deliver! Today I’m breaking it down step by step, showing you exactly what I’m eating this week, and how I prep it all! The best part is, this took me less than an hour! So here we go!
How I Start:
- I take an inventory of what I have in the fridge. I check to see if there’s anything I can use for the week whether it’s extra veggies, anything in the freezer that I can whip up for the week, etc. This helps save money, as well as it forces me to use everything I have before I buy new items.
- Plan out my meals. I sit down and decide what I want for breakfast, lunch, dinner, and snacks for the week. I do eat almost the same thing for all five days, which I know doesn’t work for everyone. However, I’m extremely busy, and as much as I’d like to make a new meal every single night for dinner, I just don’t have the time! Eating the same thing also helps cut down on meal prep time! I try to switch up my meals each week so that I don’t get tired of things!
- After I plan all my meals and snacks, I make a grocery list of the things I need based on what I’m going to eat for the week. I take into account what I already have as to not duplicate things or buy anything I don’t need. I try REALLY hard to only buy the things I need, and to stick to my list when I’m at the store. This helps save money but it also doesn’t always happen, which is okay!
- Once I buy all my groceries, I get them home, and prep them immediately. If I put everything away, the chances of me getting it all back out to prep at one time, are slim.
What I’m Prepping This Week:
- pancake bites
- hard boiled eggs
- sliced apples
- stir fry cauli rice
- honey sesame chicken
- mini chicken wontons
- roasted brussel sprouts & sweet potatoes
- chili lime chicken burgers on sandwich thins
- Siggis yogurt
- RX bars
- Perfect Bars
- carrots and hummus
How I prep:
- I start by making the pancake bites!
- Recipe and steps can be found here!
- While pancake bites are baking, I hard boil eggs in the instant pot.
- Add a cup of water to instant pot, place metal rack in the bottom, place eggs on rack, and set instant pot to manual for 6 minutes.
- While the pancake bites are still baking and eggs are boiling, I wash, slice, and store apples and store them in Tupperware.
- I start with the sesame chicken because this takes the longest!
- Recipe can be found on my Instagram highlight stories, but it’s super easy. Add 4 large chicken breasts to your instant pot, and season with whatever you like. Set your instant pot on high pressure for 12 minutes, or until chicken is fork tender. You can then shred the chicken with a fork, or you can put it in your KitchenAid mixer and shred with the hook attachment. Then mix the shredded chicken with 1/3 cup of your favorite teriyaki sauce. This is what I use.
- While the chicken is cooking, I start my cauli rice.
- Saute the cauli rice for 10 mins on medium heat. Add one tablespoon of garlic & one egg!
- Last, I microwave my wontons for 2 minutes and stick them in tpperware so they’re ready to go!
- Bake chili lime turkey burgers for about 15 minutes if thawed, 25 minutes if frozen.
- While the chicken burgers are baking, I chop my veggies and get them ready to roast when the burgers are done!
- Recipe can be found here!
- The only thing I prep as far as snacks go, are the carrots!
- I put a serving of carrots into 5 ziplock bags so they’re ready for me to throw in my lunch box each day!
- I also put a serving of hummus into 5 condiment containers so they’re also easy to grab and go in the mornings.
All in all, this prep last week took me exactly an hour. I have been prepping for years now so I would like to think I have it somewhat down to a science, but this is 100% possible for anyone! The biggest reason this meal prep doesn’t take me all day, is because I use shortcuts. You may not agree with prepping this way, but this is what works for me, and it’s also the only reason I’ve been able to continue to meal prep for years.
For example, the chicken burgers can obviously be homemade if that’s what you prefer, but it would also take me 3x the amount of time the premade burgers did. And the honest truth is that the nutritional value would be nearly the same. Another game changer in the meal prep game for me, has been the Instant Pot. I get questions about the Instant Pot every single day, and I could not recommend it more. It has saved me HOURS of time. Normally, I would do the honey sesame chicken in the crock pot, which is a minimum of 4 hours. While obviously I’m not slaving away for four hours, it just draws the prep process out, whereas now I can get the chicken done in 15 minutes and its done!
Another reason meal prep doesn’t take me a crazy amount of time, is because I do eat the same thing every day. I realize this does not work for everyone, and I completely understand that! I do not get home until 7:00 every night, so as much as I wish I could whip up an amazing new recipe each night, I just can’t. If this is something that bothers you, prep a couple different options on the weekend. Make two options for lunch, and two options for dinner throughout the week. Again, do what works for you!
Meal prep should not be a chore, and it shouldn’t take you all day long. I think that’s part of the reason it carries such a negative connotation. Take short cuts if you need to, and make life easier on yourself! Meal prep is the ONLY reason I’m able to stay on track, organized, and sane during the week; if you’ve never tried it, do it! Let me know if you have any questions!