Friday, February 19, 2016

What A Weekly Food Prep Session Can Do For You



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Hello friends!  

We're over half way through February - how's your 2016 going so far?  Are you keeping up with the goals you set for yourself at the beginning of the year, or have they fallen by the wayside?   My overarching goal for 2016 is to be more intentional, do the things I say I'm going to do, and think carefully about the things I commit to. It's going well, but it's also one of those things where I have to continually remind myself.  So easy to get into the day-to-day of living and just coast through, right?  

One thing that impacts a lot of our goals is eating healthfully. A well balanced diet is important whether you're trying to lose weight, prevent disease, or just live your life feeling good with lots of energy. And that means focusing on whole foods (fruits, vegetables, lean protein, whole grains, healthy fats), limiting processed foods and those with added sugars, and drinking plenty of water.   Pretty straightforward, right?  

But...easier said that done!  With everything else going on, how do you make time to fit in eating healthfully? 

It can be overwhelming, but making healthy meals that you enjoy is a form self care!  If you put healthy food in your body, you'll feel better and be more prepared to continue making good choices.  So with all the crazy things going on in your life, how can you make time for making healthy meals?  It's so much easier to hit the drive thru, or order pizza, right?

Here's the deal.  With a little planning ahead, and making use of the time you do have, meal planning and food prep can be really helpful!  And it can help you deal with stress, too.  Knowing ahead of time what you're going to have for dinner, and even having some of it prepped already, goes a long way in helping you be less stressed!
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Sundays are a great day to do a little prep for your week.  Whether you go all out and plan your meals for the week, or if you just prep some things that you can have on hand to grab and go, it will go a long way to making your week go more smoothly.

Some ideas of what you can do ahead on Sunday to get your week set up on the right foot:
  • Clean and chop veggies to grab for snacks or add quickly to meals
  • Cook a batch of chicken breasts for salads or sandwiches 
  • Make some hard boiled eggs - perfect for snacks, or pair with fruit for an on the go breakfast
  • Make a batch of quinoa or brown rice to have on hand for protein bowls or as a side dish for dinners
  • Bake a healthy muffins or egg muffins for quick breakfasts
  • Roast veggies - sweet potatoes, butternut squash, broccoli, Brussels Sprouts, etc.  Always great to have on hand - add to eggs for breakfast, salads for lunch, or as an easy side for dinners
  • Soup!!  When there's a chill in the air, it's always nice to having soup on hand for lunch or even a small bowl for a snack!
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Other ideas to help you get ahead with your meals:
  • Use a Crockpot!  Just throw in a few ingredients in the morning (or the night before), and dinner is ready when you get home.  Can't get easier than that! (Pinterest or Google have a ton of ideas)
  • Make extra at dinner for another dinner or to take leftovers for lunch
  • When you come home from the grocery store, do your wash and prep then for easy access to fruits and veggies  
  • Lindsay at the Lean Green Bean has a regular blog series about food prep Sundays - check it out for inspiration (click here)
For me, I know I need to have things on hand to grab, especially for breakfast and lunch.  It prevents that annoying phenomenon of standing in front of the refrigerator with the door open, clueless about what to eat. I hope this helps you, too!

Can you find time to do some food prep this weekend?  What are some things you can prep ahead to make your week easier?  Please share in the comments (you might help someone else too!).


Take care! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at Becky@MacDonaldWellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




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