Healthy

Grocery and Meal | August 17-23

We are at it again!  We love prepping our meals out on the weekends and eating them throughout the week so we don’t have to worry about cooking when we get home or choosing unhealthy foods on the run for lunch.

I was craving tacos this week, so that’s what I made us for dinner using ground turkey instead of beef.  San made two lunches (only one is shown in the video): ground beef and shredded barbecue chicken, both with broccoli and rice.  I made myself some shredded chicken sandwiches and corn.

 

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Groceries and Meal Prep: August 4-10

A lot of people ask about our meal prepping for lunches and dinners, so we thought periodically, we would film a video and post a blog post detailing this portion of our meal planning, prepping, and preparing. If we worked traditional 9-5 jobs close to home, we would probably cook more on a nightly basis, but since San’s schedule is irregular as a banquet chef and I work long hours with a long commute, we are usually too tired and have too little time to cook a nice dinner at night while still having a little time to tidy the house, get ready for bed, play with the dogs, etc.

We have been prepping one to two large recipes along with our daily lunches for at least a year now, so we have a good system down. We don’t typically make the same thing every week for lunches, but we do use the same few recipes or variations of them often. Our lunches are usually a mason jar salad, salsa chicken, meatballs, a cheap steak cut up, or pasta. For sides with the meat items we typically make roasted sweet potatoes, brown rice, and/or veggies. For dinners, we typically just make two large batches of a recipe that sounds appetizing and is relatively healthy. It also has to be something that can reheat well or be cooked quickly at night. Every night when we get home, we simply portion out our servings for that night, heat them up on the stove or microwave, and a few minutes later, we are eating a home-cooked, healthy, delicious meal that we didn’t have to make that night.

This week, I am just showing my lunches since San prepped his a different day. I made mason jar salads with a homemade ranch dressing. For dinners, since I have been nauseous at night, we are having two different types of soups: 1 – butternut squash soup with apple and smoked cheddar 2 – http://www.eat-yourself-skinny.com/2012/12/olive-garden-inspired-minestrone-soup.html. The video details any changes we made and the video description lists them as well.

To see what ingredients we bought at Trader Joe’s, how we prepped the salads, and easy the soups were, please watch the video below.

If you like these kinds of posts/videos, please let us know in the comments of the video or this blog post. If we receive good feedback, we will continue to make these on a more regular basis.

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How & Why We Prep Meals

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If you have been following myself or Sarah on social media lately, you’ve been seeing those little black to-go containers full of food, neatly packed together, in a methodical, yet practical fashion.   Did we order 5 of the same entrees from our favorite restaurant? Even better friends. We made those meals ourselves, with a widely known method called “meal-prep”.

Meal-prep has been around longer than most people think and not just something bodybuilding goons do so they can get their meals or calories in for the day.  Meal-prep is a just a simple way of planning  your meals for the week for whatever meal period and having a corresponding entree.  It is a matter of picking a protein, a carb source, and a vegetable that you wouldn’t mind eating for a couple of meals.

Depending on your goals, whether it is to lose or gain weight, maintain, or just to simply have a lunch packed everyday, meal-prepping ensures you are always prepared.  Remember; failing to plan is planning to fail.

 

Why We Prep Meals for the Week

Last September, I started intermittent fasting with the goal of losing weight.  I was researching meal-prep ideas and learning a little about nutrition until I finally decided to start planning our meals for the week.

By doing meal-prep, Sarah and I are able to control each portion of food, down to the last ounce.  It allows us to eat healthier while we are out working or when we are at home on our days off.  It helps save us money because it reminds us we have a meal ready to go versus having to eat fast food .  It also eliminates making  bad choices at work like having fried, greasy food.

Since Sarah and I are on a “fertility-diet” so to speak, meal-prepping allows us to know what ingredients go into each meal and allows us to know what goes into our bodies as well.

 

How We Prep Meals for the Week

It all begins with a grocery list. We research recipe ideas beforehand so we can get some ideas floating around. We start with a couple of proteins (like beef, chicken, pork, etc.) and then decide on the starch (sweet potatoes, brown rice, quinoa, etc.).  We usually have a lot of frozen veggies on hand, but we also pick up a few more bags because we go through them so quickly. Depending on the recipes we chose, we may pick up some barbecue sauce or some salsa too.  We go through many bottles a month!

Once we have all the groceries ready to go, we cook the starch while cooking the protein.  We love using our crockpot for our proteins because it allows us to just throw the ingredients in and forget about it for a couple of hours.  We usually bake our sweet potatoes or boil up some rice with some herbs and spices and coconut oil.  So, our meat can be cooking in the crockpot while the carbohydrates are cooking in the oven or on the stovetop.  We love multi-tasking for saving time!

Once everything is cooked and cooled down slightly, we portion each meal accordingly.  Sarah usually can’t eat as much as I do so I usually opt for more protein than her. I usually don’t like too many veggies so we load her meals up with those. Once they are portioned, we simply refrigerate them on separate shelves so we know whose is whose. It’s usually easier to determine when both of us have different proteins/starches/veggies too.

This is all done in one day, usually in just a few minutes of prep time and a few hours of cook time while we are doing other things.

 

Our Meals for this Week

Items from the grocery store:

This past week we picked up some chicken thighs, lean ground beef, a large jug of salsa, sweet potatoes and green beans.

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Salsa chicken:

Using our slow cooker and liners, this is the easiest way to make salsa chicken.

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We first put the chicken thighs in the lined slow-cooker.

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Next, we put a generous cup or two of salsa.

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We then throw in whatever spices we feel like.

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A generous shake of paprika, a dash of red pepper flakes, a few sprinkles of meat magic and chili powder and a cap full of Mrs. Dash

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Can you tell that this has gotten a lot of use?

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After a  5-6 hours on low, the chicken is easy to shred and looks amazing. Drool.  This recipe makes for SUCH juicy chicken!

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Meatballs:

We started with some nice lean ground beef.

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Next, some Italian seasonings. I never have measurements, I usually just wing it!

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Since we are trying our best to avoid gluten and dairy, we used about a half-cup coconut flour for this recipe instead of all-purpose or whole wheat flour.

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We then added 4 eggs to this particular recipe.

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 Coconut flour, seasonings, and eggs, all together.

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Next, we mixed all the seasonings together until they were fully incorporated in the meat.

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Using a small 2 oz. ice cream scoop, we portioned out each meat ball.

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Making sure the meatballs didn’t stick to our pans, we used coconut spray.

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All the meatballs – portioned and ready to go into a hot oven.

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We set the oven to 375 degrees (F) and covered the meatballs.

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We cooked them covered for 30 minutes, removed the foil and let them brown up for an additional 10 minutes.

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Roasted sweet potatoes:

We first washed and cubed up the sweet potatoes.

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After it was cubed up , we tossed it in a large bowl.

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We drizzled some olive oil,  salt and pepper, and cinnamon on the potatoes.

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Next,we lined a  baking pan with foil, sprayed it with some coconut oil spray and laid out the potatoes. We baked it at 375 (F) for 40 minutes (or until they are fork tender)

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The final product:

Here’s what the meals look like when they are all done and portioned out. I chose green beans for my meals as the veggie.  I drizzled some barbecue sauce on the meatballs for flavor.

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Sarah was having the salsa chicken and she decided on corn for her meals
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By doing meal-prep, we have saved a lot of time, and it has helped us eat healthier by controlling not only the portions, but the ingredients as well.

Sarah and I dedicated an entire afternoon to make these meals. It took us a couple of hours to have  ten meals prepared for the week.  With our busy schedules and time spent away from home, it’s nice knowing that we have a home-cooked meal waiting for us whenever we need it.

Have you ever tried meal prepping? Did you see a benefit in your health and  your time?

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