I sat down with a new client this week and she shared with me a common struggle that I hear from every woman I work with, "I know I need to eat healthier but I feel so busy. I end up making poor food choices because I'm in a rush. I need to take the time to meal prep but I don't know how to get started."
Ah, meal prep! It's so gratifying when we take the time to do it, yet it's a constant struggle to follow through on the plan each week. Even I struggle with this!
Last night I was so ready to wind down and head to bed when I remembered that I had made a commitment to prep lunches and breakfast the night before. The last few mornings have been SO hectic and I hate starting my day like that. I'd made the decision to get everything prepped the night before but when the time came to follow through I was not feeling it!
I tapped back into that rushed feeling I lived in the last few mornings and knew that I needed to make a change. I packed lunches, filled water bottles, made overnight oats that could quickly be reheated, and even got my bulletproof coffee with collagen prepped in the nutri-bullet. It's no surprise that this morning went SO smoothly!
Today I want to share with you one of my favorite meal-prep tips, and that is to cook once and eat three times! It's kind of a fun challenge to plan your dinners like this.
PREPPED PROTEIN: CHICKEN
Place 3 pounds of chicken thighs or breasts in a slow cooker, pour one jar of salsa verde on top of the chicken and set it on high for 4-6 hours. Shred the chicken with two forks. (This can also be done in the Instant Pot on the "poultry" setting.)
Meal #1: serve shredded chicken over cauliflower rice topped with guacamole and fresh cilantro
I buy my cauliflower rice in the frozen section of Trader Joe's and it's such an easy/quick veggie side dish! You can also buy a head of cauliflower and "rice" it in your food processor.
Another pro-tip: I buy single-serving packets of guacamole from Costco and keep them in the freezer. Pop one in a bowl of warm water and it will thaw while you're cooking the rest of your meal.
Meal #2: warm chicken and serve over half a baked sweet potato topped with Primal Kitchen Foods ranch (my fav!), avocado and fresh cilantro.
I often bake a 3-4 sweet potatoes on the weekend and keep them in the fridge for leftovers. Just poke each potato a few times with a knife, wrap in foil, and bake at 350* for 40 - 60 min, depending on the size of the potato. You'll know it’s done when you give the potato a squeeze and it feels a little soft.
Meal #3: Take leftover chicken and toss with your favorite low-sugar BBQ sauce. Serve over a bed of crunchy lettuce with black beans, chopped tomatoes and diced avocado for a BBQ chicken salad.
Most BBQ sauce is going to have *some* sugar... try to find one that has 5-6 grams of sugar per serving, not 12-15! It's crazy how much sugar is in some condiments. Just look at the nutrition facts and make the best choice you can.
I love making salads on Friday nights to use up and stray veggies we have in the fridge before shopping over the weekend. You can toss anything in a salad!
I hope this helps you to cook less and eat more healthy food on those busy nights. Look for more “cook once, eat three times” tips coming your way next week.
