I always get asked about how to get started with meal prep. Reality is if you’ve never done it, it can definitely feel overwhelming, but if there’s one thing I’ve seen, it’s that the reason most people fail throughout the week (and weekends) is they don’t set up their environment for success.
Let’s shift your perspective on meal prep. 𝘐𝘵’𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘵𝘪𝘮𝘦 𝘯𝘰𝘸 𝘵𝘰 𝘴𝘢𝘷𝘦 𝘵𝘪𝘮𝘦 𝘭𝘢𝘵𝘦𝘳.
BUT it doesn’t have to mean that you’re spending hours in the kitchen. In the summer I am all about convenience, so here are some of my favorite meal prep tips to simplify:
𝐅𝐫𝐨𝐳𝐞𝐧 𝐕𝐞𝐠𝐠𝐢𝐞𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐢𝐧. You can roast frozen veggies in the oven. Frozen is usually just as healthy as fresh produce since it’s typically flash frozen. Look for options that are just vegetables, no sauces. Tear open your bag, pour onto a baking sheet, spritz with a little avocado oil and sprinkle with seasoning. Bake at 350-400 degrees for 20-30 minutes and done. Easy!
𝗪𝐡𝐞𝐧 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐩𝐫𝐞𝐩𝐩𝐢𝐧𝐠 𝐦𝐚𝐤𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐨𝐟 𝐢𝐭! I always like to batch cook my proteins, crockpot chicken is my favorite, so I’ll usually make a double or triple portion in the crockpot, save some for the week, and freeze some for later weeks in individual portions. That way I can grab them as I go and defrost in a pinch.
𝐂𝐨𝐧𝐯𝐞𝐧𝐢𝐞𝐧𝐜𝐞 𝐨𝐩𝐭𝐢𝐨𝐧𝐬. You don’t even have to prep if you don’t want to. Sometimes meal prep can be as simple as pulling the chicken off of a rotisserie chicken, stocking your refrigerator with salad kits, buying pre cooked rice or quinoa, stocking up on frozen veggies, etc.. I shared some of my favorite convenient options here!
𝐎𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐎𝐚𝐭𝐬. These literally take 2 minutes and they’re so simple. They’ll last Monday through Friday so you have breakfast done all week and you can be versatile with ingredients and flavors so you don’t get sick of them.
𝐔𝐬𝐞 𝐚 𝐟𝐨𝐫𝐦𝐮𝐥𝐚 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐦𝐞𝐚𝐥𝐬 𝐚𝐧𝐝 𝐚 𝐛𝐮𝐟𝐟𝐞𝐭 𝐬𝐭𝐲𝐥𝐞 𝐩𝐫𝐞𝐩. I prep everything plain so I can mix and match throughout the week. Pick a grain, pick a protein, pick a veggie, pick a healthy fat and you have a complete meal.
I always get asked about what I eat in a day, so I love to share these. Not because I want you to eat exactly like me, but because I like to share that it’s important to actually 𝐅𝐔𝐄𝐋 your body and I know I always get such great ideas from seeing what others are munching on so I like to return the favor.
𝐀 𝐜𝐨𝐮𝐩𝐥𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐡𝐞𝐥𝐩 𝐦𝐞 𝐭𝐨𝐧𝐬:
I like to pre plan my days at least the night before so I go into the day with a game plan.
I typically prep my staples on the weekend (𝘵𝘩𝘪𝘯𝘨𝘴 𝘭𝘪𝘬𝘦 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴, 𝘱𝘳𝘰𝘵𝘦𝘪𝘯𝘴, 𝘨𝘳𝘢𝘪𝘯𝘴, 𝘦𝘵𝘤…) so that I can mix and match during the week.
Vegetables. I eat a ton of them, not only because I know they’re great for me and my gut, but they also help to keep me full and satisfied. If you can make at least half your meal vegetables for at least two of your meals, I’d say you’re doing great.
𝐏.𝐒. I’m currently going through our newest gut protocol program and feeling amazing. If you’ve been thinking about joining us, this is an example of what a day may look like. We’ll be starting a second round at the end of April if you’d like to join me for it too!
I know making any sort of changes to your diet can be overwhelming. If you’re experiencing bloating, gas, tummy issues, etc… and find it’s often linked to the timing of carb heavy foods (think breads, pastas, etc…) it might make sense to temporarily eliminate it to see if it clears up.
Now I know, easier said than done, right?
I was diagnosed with Celiac Disease about 10 years ago after growing up eating ALL the wheat and it was certainly a lifestyle overhaul in the beginning but I promise it gets easier. As I’m walking our ladies through our newest gut protocol program, I’m starting to remember some of the things that helped me when getting started.
Here are some of my favorite tips:
Become an ingredient investigator. Start to get REALLY comfortable reading the ingredient label. If there’s anything in question google it and be sure it doesn’t contain gluten. You can also check the allergen statement which should indicate if it contains wheat or any traces of it.
Get familiar with the many hidden names for gluten. It’s not just wheat. It can show up as anything from barley, rye, malt, farina, bulgur, couscous, kamut, etc… (I posted a cheat sheet over on my IG to help with this!)
Be mindful of crosscontaimination. Oats are typically crosscontaiminated with wheat so we want to look for certified gluten free oats. Same thing goes for lentils (rather random). Another thing to think about is cross contamination at home and at restaurants. If you’re toasting your gluten free bread after your child’s whole wheat toast, you might be getting some gluten in your system.
Focus on whole foods. When you’re consuming things like fruits, vegetables, healthy fats, lean proteins, and gluten free whole grains it becomes really easy to navigate and stick to naturally gluten free foods. Plus, when we focus on what we’re adding in vs. taking out, it’s always helpful for our mindset.
Remember that just because something is gluten free doesn’t mean it’s healthy. A lot of gluten free forms of our favorite foods are heavily processed, high in sugar, and low in fiber. Read your labels, pay attention to how your foods make you feel, and aim to stick to naturally gluten free whole foods as much as possible.
Are you gluten free? Any questions for me on going gluten free? Or are you looking for a gluten free swap for your favorite? Fill me in, I’m always happy to help!
I’ve been absolutely obsessed with these!!! They’re so simple to put together and so filling!
You can tweak them to include your favorites but here’s how I make them.
Slice up 3 small corn tortillas into triangles (I like the Mission street taco gluten free corn tortillas).
In a skillet saute your tortillas until they start to crisp up.
Layer on a baking sheet your tortilla chips, shredded cheese, beans of your choice (I used chickpeas but black beans or pinto beans would be great), lean ground beef, turkey or chicken breast, sliced up tomatoes, shredded carrots, and shredded iceberg lettuce.
Pop into an oven at 400 degrees for 3-4 minutes until your cheese is melted and enjoy.
I sprinkled with Trader Joe’s everything but the elote seasoning but use any seasoning you like.