June 08, 2018 0 Comments

The chore of food prep… wa-wa-wa

I have heard a lot of comments related to why people can’t, or don’t, food prep… and the #1 reason is TIME {and we all know time is precious}  “I don’t have the time” … “It takes too long” …”I don’t know when I will be able too” …SO, today we are going to solve the problem and not only save you time, but also extra calories and ca$h money 🙂 Say WHAAT?

Prepping foods for the week should become part of your regimen and here’s why:

  • You save time – unless you LOVE to cook and clean…and have all the time in the world to do so, taking 1-2 hours on a Saturday or Sunday can save you a lot of time. You’re not spending time lingering in the kitchen back and forth looking and deciding what you will eat…then cooking…and finally cleaning the dishes. The food is prepped, so all you have to do is toss bag-n-go, and when you get home you don’t have to worry about making dinner… get it out and warm it up or toss it together – waa-lah. Less time in the kitchen, and less time spent cleaning dishes = more time for family or yourself doing things you love.
  • You save calories – this is a no brainer. If you prep your foods, and portion them out appropriately, you’re less likely to over eat, and less likely to eat aimlessly (you know the trips back and forth to the fridge to see if something new magically appeared, and in reality you’re not actually hungry. Additionally, you can prep to eat appropriately by ensuring you get enough protein with a balance of healthy fat and good carbs.
  • You save money – you’re less likely to go out to eat or order/pick up lunch at work if you have already prepared and brought your lunch, or have dinner waiting for you in the fridge.
  • BONUS: You can multitask and get the laundry done… throw a load of laundry in, start your food prep, half way through your food prep switch out the laundry to the dryer. Now you know you only have X amount of time to finish up food prep so you can fold the clothes…or, if you’re lucky get your significant other or kids to help and you just scored a home run!

So, if you’re ready to save time, energy, calories and money then keep reading…

Food prep staples 

Organized food prep should not take more than 60-90 minutes. *Tweak it to your needs/diet appropriately.


Tip: Preheat your oven 🙂 prep the food to go in the oven while preheating so when those are cooking you can finish the other food prep. Don’t forget the timer!

  1. Whole chicken in the crock pot – you don’t need to add anything except seasoning on top and put the lid on. You can eat this plain, shred it for lettuce wraps, dice for a salad, etc. Then, you’re like me I make my own chicken bone broth and use it as a base for soup. Easiest soup would be my Not Yo Mamas Chicken Noodle Soup. *I use a bag of broccoli/carrot slaw in place of the black bean pasta if I am doing the anti-inflammatory diet.
  2. Baked chicken breast – season to your liking and pop those bad boys in the oven to cook. Let cool, divvy out into containers or dice for salad.
  3. Turkey burgers – I get mine from Costco, take out of the bag, season and cook 7/8 minutes each side.
  4. Salmon – I LOVE the Salmon burgers from Costco, but any type of salmon is pretty easy to prep. I recommend eating it within 1-2 days of prepping. I usually drizzle olive oil, a pinch of S&P, garlic, squeeze 1/2 lemon juice on top and slice other half and place on top of salmon. Here’s a good recipe with instructions to cook salmon.
  5. Ground turkey/ground beef – these are both versatile and can be used in various recipes. Great for breakfast sausage, burgers, in lettuce wraps, or even stuffed Acorn squash.
  6. Avocado Tuna Salad – eat this as a snack or for lunch/dinner in lettuce wraps.
  7. Bacon, Bacon, Bacon – Although it’s a breakfast meat, you can pair it with anything. Crumb it on a salad or soup, add it to a lettuce wrap, or eat it as a snack {Bacon and Guac Sammies}.


Tip: Prep your veggies!!! It’s so easy to have fruit on-the-go {but you want to watch your sugar intake} so make sure you have veggies that you can quickly toss in your lunch bag, snack on in the car, or warm up for dinner.

  1. Roasted asparagus or roasted Brussel sprouts – simply toss in olive oil, salt and pepper and pop it in the oven. 5 min to prep, cooking time varies from 8 min-20 min.
  2. Roasted rapini – I cook this in the skillet with some EVOO and seasonings. It has a bit different taste than broccoli, I pair it with steak.
  3. Roasted squash – butternut and acorn typically.
  4. Salads – I only prep 1-2 salads at a time since I don’t want the lettuce to go bad. Keep dressing separate.
  5. Sliced cucumbers, radishes, celery {not my personal fav} for snacking. Radishes and cucumbers pair wonderful with guac! 😉
  6. Snack bags of carrots, broccoli, and cauliflower.


Tip: Toss smoothie ingredients in a bag and freeze, this will help keep ingredients longer and make your smoothie colder.

  1. Bag 1/2 cup berries to take on the go, i.e. blueberries, strawberries, raspberries.
  2. Freeze grapes for snacking. I love frozen white grapes!
  3. Avocados – I always have them on hand because I love them and they are so versatile! I slice them fresh when I am ready to eat it.
  4. I keep clementines {satisfies my sweet tooth!} on hand for small snacks to toss-n-go!
  5. Other fruits I keep on hand are apples, pears, kiwis, lemons, limes, grapefruits.


Tip: Eat your ‘most carb dense meal’ {meal with higher amount of carbs} post-workout. Post-workout {within 2 hours of your workout} meal should have a good source of protein, to aid protein synthesis, and good carbohydrates to help replace muscle glycogen and improve recovery.

  1. Diced sweet potatoes or yams in skillet with coconut oil and seasoning.
  2. Baked sweet potatoes in the oven. These can be eaten normal {I recommend topping with a bit of cinnamon and a drizzle of Coconut or EVOO on top} or used to make sweet potato soup or sweet potato puree.
  3. Once out of the initial 30 days of the anti-inflammatory diet, I prep a little amaranth and quinoa.

Stay tuned for more yummy recipes and nutrition/lifestyle tips 🙂 Please share the this page with anyone that you know who might benefit! I offer personalized meal plans, in-home food prep or kitchen makeovers, nutrition coaching – both virtually and in person!

Until next time, cheers!