Being mindful of how you eat throughout the week can be difficult. With the amount food marketers target us, it’s easy to just pick up a pizza on your way home from work. Being unprepared for the week not only means you don’t have control of everything you put into your body but can also be costly over time.
With a little weekend preparation and some creativity you can enjoy healthy homemade meals throughout the week and still have time to get the kids to their nightly activities. Let me help you get started:
When planning your meals there are 3 components you want to include to ensure optimal health benefits and that you don’t go hungry.
Protein - High protein whole foods will help keep you satiated throughout the day.
Try: pasture raised chicken or turkey, grass fed/grass finished beef, wild caught fish and eggs from pasture raised chickens.
Healthy fats - Not only will healthy fats help keep you satiety for longer, foods high in Omega-3’s help with brain cognition which can help you have a more productive week. Try: salmon, avocado, whole eggs, olive oil, coconut and raw nuts and seeds like chia, flax, pumpkin, walnuts and almonds.
Non-starchy vegetables - Focus on leafy greens and cruciferous vegetables. These are the most nutrient dense foods on earth.
Weekend meal prep tips to make weekdays a breeze:
Baked egg cups: Stir fry your favorite veggies, mix with whisked eggs and bake in a muffin tray. Keep frozen and microwave for grab-and-go breakfast.
Overnight oats: In a mason jar combine rolled oats with high protein/high fat toppings, fill with plant based milk until oats are just covered. Let stand in the refrigerator overnight. Try adding: chia seeds, hemp hearts, pumpkin seeds, unsweetened shredded coconut, almond butter, blueberries, raspberries, collagen protein powder etc.
Chop veggies and keep in tupperware for grab-and-go veggies for dinner or snacks.
Pre-make burgers/veggie burgers and freeze for an easy midweek dinner.
Pre-marinate your meats and keep frozen in family size portions. Take out of the freezer in the morning for a quick through-on-the-grill dinner.
Make double batches of chilis, soups and stews to freeze for last minute meals.
Craving dessert? Try making some chocolate avocado pudding, chia seed pudding or simply just having a piece of 80%+ dark chocolate. ....