Being busy and on a budget is quite the challenge. We try to avoid convenience foods and work to keep our diets really healthy. I’ve found that the trick to maintaining an active, healthy, delicious life is all in the preparation. I already posted about how I plan out my week to make sure I fit it all in, but a smooth week also means a prep day to kick it off.
We shop at Costco and a local produce shop. Most of our food is bought in bulk (and organic as possible) and we refresh our produce throughout the week. We’ve accumulated enough Mason jars and tupperware containers that make sense for us. We know we need multiple sizes for prepping, big ones for meals on the go and small ones to hold smaller snacks. We avoid using one-use plastic bags.
While a load of towels and sheets are in the washing machine, I prep our food for the week.
- Hard boil eggs. Already-peeled eggs are great on salads or just as a quick snack.
- Roast sweet potatoes. They’re great as a dinner side but even better on top of salads.
- Prepare iced coffee. I love my protein shakes with a dash of caffeine.
- Chop bulk Romaine lettuce. Buying it whole and unwashed is cheapest. I use an old spinach container to store the chopped, washed lettuce. A damp paper towel in with the lettuce helps keep it fresh.
- Chop veggies. Chopping cucumbers, red peppers, tomatoes and other veggies makes it a million times more likely that I’ll add them to my salads and snacks.
- Make individual packets of snacks. We’re out of the house for most of our meal times so substantial packs like nuts, homemade trail mix and dried fruit help hold us over.
- Make homemade salad dressing. Homemade salad dressing used to scare me but it’s easier than you’d think. Plus, it’s less expensive, more nutritious and preservative-free. I use this to store, mix and serve my dressing.
My favorite homemade salad dressing lately has been creamy balsamic. I don’t measure exactly but it’s 2/3 balsamic vinegar, 1/3 olive oil and cashews, garlic, sea salt, ground pepper, few drops of water and a dash of honey all blended together until smooth.
Do you prep for the week? Do you plan out your meals? Any tips to add?
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good tips! I try and make ‘meal bags’ on Sundays… I do all the prep work for each meal and put it all together in ziplocks, I freeze the meals for the thursday and friday and leave the monday-wednesday meals in the fridge then when its dinner time I normally dump everything in a pot/pan/ casserole dish or, more common in the fall/winter, dump everything in the slow cooker… I find this really helps with the dreaded dinner hour and if i’m get stuck working a bit late I can just call my boyfriend and give him the easy instructions and theres no prep work involved… he’s not very kitchen savvy but loves to help out when he can.
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I don’t really plan out meals in advance, but I will do a huge Trader Joe’s shopping trip so I have a lot of healthy options to pick from.
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I love meal planning but my meals aren’t as grand. I definitely need more chopped veggies in my life.
I prepare a lot of meals in advance. When I do cook, I cook for an army even though it is just my husband and me. We either freeze the leftovers or we eat them the next night or use them for lunch. I think all of that helps save on time!
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Awesome tips! My week goes so much better when I prep on the weekend
I like to hard boil eggs, make overnight oats, and make jar salads (quinoa, greens, dressing, beans, etc.) ahead of time.
oooh does the wet paper towel trick work well with the lettuce? Going to try that!
I do the same and try to prep all the veggies etc. Even though I know I lose some of the nutrients, but better I eat them than they sit in the fridge right?
I make chili/dal,quinoa etc ahead and store in freezer/fridge for when needed. In fact I make a lot of stuff ahead of time. At the weekend I did a big batch of chili (9 portions) and protein waffles (recipe coming on friday!).
Prepping ahead of time is only good if you PLAN your meals though, so that has to be done also
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Great job Ashley! It’s hard to take the time for a prep day but it makes your week so much better! I like to make quiona in advance to toss in with veggies or my salad. I also make up vegetarian lasagna and then freeze the individual squares for quick meals. Good luck this semester!
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So the best week of your life is the one that’s aboutto start? i like it.
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I always prep for the week ahead – I think I would lose my mind or starve if I didn’t!
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I make oatmeal for the week! I portion it out into jars (1/2 cup oats + chopped fruit + 1/2 scoop protein powder + flax + milk) and then just take them to work and cook in the microwave!
Do you prepare whole meals too or is it more the veggie/fruit items? I am attempting to prepare my weekly meals every Sunday as a great way to kickoff the work week. I work a late night shift at the hospital and doing this type of thing is waaay easier and cheaper. I think this is definitely a good idea. I just need some “meal” suggestions that arent always salads…