Every Sunday I prep food for the week to come. At some point I will detail for you exactly how I plan for the week, for now I’ll give you the details of what I do each week on Sunday. No matter how busy I am I take some time on Sunday to do a few things. With this prep done, filling my body with healthy foods falls into place more easily. My meal plan is to have 70% of my meals vegetables, 30% protein, healthy fats and low glycemic grains (or starchy vegetables like sweet potatoes). To make this happen easily, this is what I do on Sunday:
- Prep greens. This time of year I am picking greens from my garden so I get salad greens wash and put them into containers. I will use these for my lunches. I also prep some, romaine, kale and swiss chard, washed and bagged. I will use these in my morning smoothies and for my dinner vegetable sauté. I wait until I am ready to cook to cut them up..
- Prep 2 salad dressings. This week I am making Tahini Dressing and Asian Sunflower Seed Dressing. I like dressings made from seeds to provide more protein and healthy fats in my salad. I find them more satisfying that way.
- Prep one large soup. I freeze half for later on in the week. Today I am making Red Lentil Dhal one of my favorites.
- Prep vegetables for roast vegetables. I usually make a sautéed vegetable dish and a roast or grilled vegetable dish for dinner. When there is a variety of flavors and textures of vegetables on my dinner plate, I eat more of them. I like to have the vegetables prepped. Today will cut up cauliflower for Roasted Cauliflower with Cumin and wash some zucchini so they are ready to go for the evening meals. I plan to cut up the zucchini and grill them, later on in the week. I will wait until I am ready to cook them to cut them up. Sometimes I will prep some sweet potatoes also which I love to roast.
When I cook vegetables I make enough for 2 meals. I will have the leftovers for either breakfast with some eggs or for lunch.
- Roast an organic chicken. I can then eat this for dinner when I get home late. You can also put some chicken on your salad for lunch. ( I generally only eat animal protein at dinner but you may want to have some for lunch too.)
- Prep a pot of quinoa. When the quinoa is already cooked, all I have to do for dinner is make a few vegetables which I have washed in advance.
- Make almond milk for my morning beverage. These days I am drinking Dandy Blend, instead of coffee. Here is a recipe for making almond milk. I don’t do this every week, it depends on how much time I have.
Once you have everything ready like this on Sunday you can feel confident you will be eating delicious nutritious foods the week.