The Sunday Meal Prep
Ever go to the grocery store for your weekly haul and become completely overwhelmed with what to buy? Start making your life easier by coming up with a plan before you step foot in the store. Here are some tips and tricks I have learned throughout the years to prevent you from the dreaded chaos of grocery shopping.
Make a List!
Never ever go to the grocery store without a list. This is a huge part of grocery shopping that will make your life 100x easier. I’ve found the easiest way to consistently make a list is to utilize the “AnyList” app on my phone. This app can link right to your Alexa or GoogleHome and allow you to create lists verbally...why do something that Alexa can do for you?
Side note: I am patiently waiting for the Wegmans’ app to have a list that links to Alexa!
Start With Dinner Ideas
Decide what meals you would like to make for dinner. I typically come up with 3-4 dinner ideas with the intent on making extra for lunch and/or dinner leftovers. There is nothing better than not having to cook every single night during the week. Remember from my previous blog post Plant-based Diets to have 1/2 of your plate filled with veggies!
Lunch Time
Make enough at dinner time to be able to have leftovers for lunch. This is a great way to cut down on prep time, save money, and avoid stressing about what to bring for lunch the next day. That being said, I typically come up with 1-2 meal ideas that are specific for lunch. This gives you the flexibility to recycle dinner leftovers for another dinner. Salads make for a quick and easy lunch - here are a couple ideas.
Short on time?
Have a little extra time?
Taco Salad. I don’t necessarily have a recipe for this one but try the following:
Make a quick Mexican Rice
Cook up some peppers, onions, and your choice of protein (black beans, ground beef, or ground seitan)
Top with chopped romaine lettuce, tomatoes, taco sauce, and shredded cheddar cheese
A little Mexican crema wouldn’t hurt either; just mix together mayonnaise, chipotle chili powder, water and drizzle on top of the salad
Breakfast, start the day right!
Buy 2-3 different options for breakfast that week to alternate. A couple ideas include:
Yogurt topped with granola and berries
Toasted whole wheat bread topped with smashed avocado + everything season + fried egg (optional)
Oatmeal and/or cereal topped with berries.
Make sure to check the added sugar content on the yogurt and cereal labels. The American Heart Association suggests an added sugar limit of no more than 24 grams of added sugar for most women and no more than 36 grams of added sugar for most men.
Since plain yogurt is boring, here are a few flavored yogurts that have a lower amount of added sugar than most:
Snacks
Come up with plenty of snack ideas to have throughout the week. Here are a few examples of snacks I like to buy:
Assorted fruits and vegetables
Popcorn
Crackers with hummus
Cheese sticks
Tortilla chips with salsa and/or guacamole
Trail mix
These snacks are good options to eat during the week if you are in a hurry and need to hold yourself over before your next meal. Bonus - they are more nutritious and filling than your typical grab and go snacks.
Shopping’s Done - Now What?
Get the colander out, rinse all your fruit, and place them in Tupperware(s) with a paper towel to soak up some of the excess water. Having fruit prepped, cleaned, and organized increases the likelihood of you eating said fruit and not letting it go to waste.
I will also rinse certain veggies like cucumber, celery and peppers. I don’t like to cut them up because it decreases their shelf life and can make them soggy. Instead, cut up a portion size of veggies the night before and pack them for a snack the next day with hummus or your favorite dip.
Last But Not Least
Pack your breakfast and lunch for the next day right after dinner. You are much more likely to stick to your meal planning routine if you prepare your future meals while you’re already in the kitchen. Multi-tasking between dinner clean-up and breakfast/lunch prep will set you up for success the following day and allow you to relax for the rest of the night. Comment below with some of your favorite meal prep tips and tricks!