Written By: Thursday, August 3rd 2017

Trying to stop being HANGRY in the middle of work? Too much binge spending on snacks to get you through? Prepping yourself for the week can organize your way to feeling less stressed, saving money and being more healthy!

Getting started

There are so many recipes, ideas, youtube videos on this subject and it can get overwhelming, we’ll give you our easiest recipes that anyone can do, without any crazy kitchen appliances needed!

 

Step 1: Supplies

 

Containers are a big part, you want to invest in quality containers that will last and enough of them to cover (3-5 meals per week per person) as well as some for your snacks, other things to consider:

  • BPA Free
  • Freezer Safe
  • Dishwasher Safe
  • Microwavable
  • Stackable
  • Reusable
  • Divided-sections to avoid possible cross-contamination

 

Staple ingredients those items you always need, good idea to program them in your mind, when they go on sale you know to stock up! Some examples that are true for me:

  • Protein. Your chicken, beef, fish, eggs whatever your fancy my weeks prep is usually based on what’s on sale!
  • Flour. There are many flour substitutes you can use if you want to try and make little healthy tweaks; coconut flour, arrowroot flour/starch, rice flour etc.
  • Oil. Olive oil is a great staple for cooking, extra-virgin for the salads, and personally for baking coconut oil is a great choice.
  • Veggies. Fresh green beans are a big one for me as you can get a lot of bulk for fairly cheap, frozen veggies work just as well!
  • Dry goods. Oats, beans, baking powder, baking soda etc.
  • Spices. Cinnamon to oregano, spices help us stay away from having the same old boring chicken every week.
  • Refrigerated goods. Milk (cow to almond), butter, cheese and yogurt are the 4 things I need in my life at all times.

 

Baking tray is crucial and a muffin tray has come incredibly handy in cooking egg muffins for breakfast (recipe ahead), then banana oat chocolate chip muffins for snacks, definitely something to consider!

 

Step 2: Decisions, decisions..

It’s probably unrealistic to think you’re going to go from doing ZERO meal prep to meal prepping your entire life, besides this is about making life convenient not harder. This will only work if you are seeing value and having fun doing this, so some decisions you have to make for yourself:

  1. What is one day of the week you know you’ll have a few hours to cook for yourself or family? Usually the day before the work week starts.
  2. What is the one meal that seems to always seems to be skipped over? Breakfast, lunch, or dinner? This is the meal you’re going to want to prep to see some positive change in your routine.
  3. Are you trying to prep to save money, get healthier, make life more convenient, or all of the above? There are so many different avenues from vegan meal prep or just replacing that vice you love let’s say you get a egg muffin on your way to work and prep your own in advance!

 

Step 3: Get cooking!

Here are some simple recipes to get you started on the journey!

EGG MUFFINS FOR BREAKFAST

Very simple breakfast that you can fill with bacon ‘n cheese or veggie delight, here’s what makes it into mine!

Ingredients

2 cloves of garlic

3 spring onions

1 tomato

6 eggs

1 handful spinach/ green leaves

1 handful of shredded cheese 

Salt & pepper

4-5 splashes hot sauce (or curry powder)

Coconut Oil (You can use whichever you like)

Instructions

  1. Preheat the oven to 400°F.
  2. Wash and dice the onions, tomatoes & garlic and put them in a large mixing bowl.
  3. Wash the spinach, lightly chop it and add it to the bowl as well.

  4. Add the eggs, hot sauce, salt & pepper. Mix well.
  5. Grease the muffin tray with coconut oil (using your finger is fine) and pour the egg mixture evenly into the muffin slots.
    (If you find your muffins stick to the tray, muffin cups or cut up baking paper to use as cups is definitely an option.)
  6. Now I top each egg muffin with a sprinkle of cheese, that I shred from the brick! You can also mix in the cheese to the batter. Keep in mind pre-shredded cheese contains preservatives.
  7. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch.
  8. Now you can eat one for your hard work and store the rest in our containers for a quick on the go meal.

 

CHICKEN FAJITA BOWL FOR LUNCH

Ingredients

2 chicken breasts

chili powder

paprika

salt & pepper

¾ cup rice (whatever you’re preference Basmati is the standard)

2 bell peppers

2 tablespoons red onion

1 cup corn kernels

Vinaigrette ingredients

1 teaspoon chili powder

½ teaspoon paprika

½ teaspoon ground cumin

1 tablespoon sugar

1 tablespoon lime juice

¼ teaspoon salt

3 tablespoons olive oil

3 tablespoons white wine vinegar

Instructions for the chicken:

  1. Preheat oven to 450°F.
  2. Cut red pepper into strips and dice our red onion.
  3. Place chicken on baking tray, season with chili powder, paprika, salt & pepper. Flip and do it to the other side.
  4. Bake for 10 minutes, flip and bake other side for 10-15 mins depending on size.
  5. Let it rest for 10 minutes before cutting into it.

 

Instructions for the rice:

  1. Cook rice and allow to cool.
  2. Mix peppers, onions and corn with you’re rice in large bowl.
  3. Put vinaigrette in rice & veggie bowl, stir it up till all it is coated.
  4. Put rice in our containers and top with our chicken.

 

And you’re well on your way!

That’s just two of the HUNDREDS of combinations you can do (didn’t even talk snacks! Banana Oat Muffins are my go to), this will help you have energy all through the day, stop yourself getting HANGRY, hopefully save you cash from splurging snacks, and maybe even get you living healthier. That’s a lot of good from taking a few hours out of our lives to set ourselves up for success for the entire week!