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I know, you have no time. Neither do I, but I still food prep because, for me, solid nutrition is a non-negotiable.
So here’s a quick and dirty guide to getting it done in less than an hour.
Enough for Monday – Wednesday
Get 3 larger containers and 6 smaller containers ready for the prep process. If you don’t have that much Tupperware, you’ll have to prep more often, so just go buy some. Also, you can use baggies for the smaller containers.
Breakfast: I do a shakeology superfood smoothie every morning with 1 cup of unsweetened almond milk, water, ice, and 2 tablespoons of nut butter or coconut oil. Approx 350 cals, mostly fat and protein.
Lunch: Fill large containers with bagged lettuce. Done
In 3 smaller containers put your salad fixin’s including cherry tomatoes, olives, cheese, and protein (chopped chicken, flaked tuna etc). Bring dressing in a tiny container, or do what I do, and keep a bottle of olive oil at your desk at work.
Snack: portion 2 hard boiled eggs into a container or in a baggie. Best grab and go snack ever. Chop small cucumbers and sweet peppers as well.
Dinner: Roast 1 spaghetti squash and make a few different meals out of it. Bake some protein like chicken or salmon (6 servings) and use this for your lunch and dinner.
When you get home at night, you have the spag squash that makes great spaghetti and meat, or if you have a few more minutes, this lemon pesto shrimp dish is awesome and it’s really easy to make.
- 3 bags lettuce
- 1 container of cherry tomatoes
- 1 container of small cucumbers
- 1 bag of sweet peppers
- 1 dozen free range, organic eggs
- Bagged shredded parmesan cheese
- 1 or 2 spaghetti squashes
- protein (your chicken, fish or whatever)
- unsweetened almond milk
- Olive oil
- olives (for salad)
- tomato sauce for spaghetti squash
- coconut oil
- nut butter
- nuts (raw, unsalted)
- Organic cheese sticks
- plain single serve yogurts
Boom! Done. Really, this is my food plan and it works! What do you think? It would take you longer to wait in line at Starbucks than it would to prep these meals.
I’m all about easy peasy and healthy!
Caren is a certified yoga teacher, fitness instructor and author of The Fit Habit. Here she shares simple, healthy recipes, home workout ideas and practical ways to foster mind + body wellness.