Meal Prep in Minutes

By Lydia Wallie, Nutrition Director

It’s a rare occasion that I ever follow a recipe...and the reason why is that they usually have so many ingredients it can become very time consuming. I spend 10-20 minutes a day prepping food (this doesn’t include time in the oven, etc.). So here’s my process for deciding what meal to create:

Choose ingredients from each of these 5 categories:

  1. Protein (beef, chicken, fish, eggs...)

  2. Fat to cook with (olive oil, coconut oil)

  3. Carbohydrate (basmati rice, sweet potatoes, potatoes, squash)

  4. Vegetables

  5. Spices (Himalayan salt, fresh garlic, balsamic vinegar, coconut aminos, mustard, oregano, thyme, rosemary, basil…)

Here are a couple examples of this process:

Stir Fry Ingredients:

  1. Chicken thigh

  2. Olive oil

  3. Rice

  4. Broccoli, onion, bell pepper, carrot

  5. Salt, coconut aminos, garlic

Pot Roast Ingredients:

  1. Beef

  2. Olive oil

  3. Potato

  4. Carrot, celery, onion

  5. Salt, balsamic vinegar, garlic, rosemary, bay leaf, thyme

And, if being creative based on the process above is overwhelming or stressful to you, we have a meal planning app with simple and amazing recipes so you can follow a pre-made plan. Contact us to set up your meal planning!

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