Meal Prep. It's all the rage these days and for good reason. If you are a busy mom like myself, it can save you time for other things such as family time or a well needed nap...yea right.There are no such things...
Anyways. When I first started meal prepping, I would literally spend 4 hours in the kitchen and have maybe 2 meals prepared for the week. It seemed so pointless. All that hard work and nothing to really show for it. But I kept going and did tons of research on how to make the process more efficient. So I want to share my weekly routines with you!
If you are on a tight budget like myself, you will appreciate the so called "themes" I have created weekly. This incorporates some of the same foods and makes it so those pesky leftovers are reusable. This plan is for a family of 3-4 people but I will include tips on how to adjust for more or less people.
So, lets get started, shall we?
Week 1: Wild, Wild Southwest:
First thing, make sure your kitchen is clean and if you have a dishwasher, make sure it is empty. This will help with organization and make cleanup go much faster.
I always clean before I grocery shop so I can jump right in, but that's my personal preference. Once the shopping is done, I lay everything out on the table so its accessible and cut up all veggies first. Place them in storage containers and what you have left over from meal prep, you can use for snacks throughout the week!
Next, get 2 pots of water boiling, one for the eggs and one for brown rice. I boil 5-6 eggs for a quick breakfast in the mornings. I wouldn't recommend leaving these for more than 3 or 4 days. They tend to get a weird texture after a few days. You may have to make more throughout the week.
Tip: For perfect eggs, bring water to a boil. Once boiling, place eggs in water for 15 minutes. Make sure eggs are completely submerged. When done, place in ice water/cold water for 10 minutes and store in the fridge.
For the brown rice, place 2 cups of rice in boiling water for 45 minutes. Or until soft.
At this time, I get the ground turkey cooking over the stove. You can leave this and do other things as long as you don't forget to stir it every so often. I put it on medium and let it be. While turkey is cooking, I marinade the chicken breast. I put 4 breast to a gallon ziploc bag and pour the marinades on top. I typically do two of each of the different marinades for quick dinners throughout the week. If you have your own marinades, use them! If not, here are some to get you going:
Honey Lime Chicken Marinade:
Southwest Chicken Marinade:
Cauliflower Rice: From Fit Foodie Finds
I cannot take credit for this recipe, but oh my word it is delish! I found it on one of my many Pinterest searches for ways to spruce up cauliflower rice because lets be honest, alone, it can be oh so boring...
To cook: Heat olive oil in a large skillet over medium heat. Add riced cauliflower and spices and cook for 5 minutes. Then, add in black beans and sauté for another 2 minutes. Finally, add in red onion and mix. This recipe goes great with the chicken marinades!
Lentil Tortilla Soup is another quick dinner or lunch option during the week. Make a double batch and freeze one for a quick meal! Check out this recipe from Peas and Crayons!
Or this Fajita Spaghetti Squash for a low carb meal from Whole and Heavenly Oven. These are absolutely amazing! My family went crazy over these!
Turkey Taco Bowls
About this time, the turkey should be browned and ready to go. Add taco seasoning of your choice (see below for my personal recipe). Let it cool for a bit while preparing the rest of the goods for the lunch bowls. If you want to use cauliflower rice in place of brown rice, then you will need to buy more than 3 heads. I use brown rice with the Taco Bowls because it goes a lot further. Open a can of black beans and heat on low for a few minutes (I don't like the juice in the cans so I drain it, but use your preference). If you want to use corn, get it cooking as well. Make sure your tomatoes are diced.
For the bowls, you will need:
I make enough meals for my husband for the entire week. There is usually enough for 2 meals for myself. I am a stay at home mom, so I can make anything I want. If you and your spouse both work, I suggest doubling the recipe. Once the brown rice and turkey are cool, start putting everything in. Viola! I cut up the avocado the same day, squirt it with a little lemon juice, and place it in plastic wrap to prevent browning.
Snack Ideas:
1. Cut up lots of carrots, bell peppers, celery or snap peas and pair with hummus!
2. Take grapes off vine and put in fridge for a quick grab.
3. Cut up berries and pair with Greek yogurt!
4. These energy bites are a hit in our house and super easy to make! Recipes here!
Here is printable grocery list. Please enjoy and let me know if you have any input!
Anyways. When I first started meal prepping, I would literally spend 4 hours in the kitchen and have maybe 2 meals prepared for the week. It seemed so pointless. All that hard work and nothing to really show for it. But I kept going and did tons of research on how to make the process more efficient. So I want to share my weekly routines with you!
If you are on a tight budget like myself, you will appreciate the so called "themes" I have created weekly. This incorporates some of the same foods and makes it so those pesky leftovers are reusable. This plan is for a family of 3-4 people but I will include tips on how to adjust for more or less people.
So, lets get started, shall we?
Week 1: Wild, Wild Southwest:
First thing, make sure your kitchen is clean and if you have a dishwasher, make sure it is empty. This will help with organization and make cleanup go much faster.
I always clean before I grocery shop so I can jump right in, but that's my personal preference. Once the shopping is done, I lay everything out on the table so its accessible and cut up all veggies first. Place them in storage containers and what you have left over from meal prep, you can use for snacks throughout the week!
Next, get 2 pots of water boiling, one for the eggs and one for brown rice. I boil 5-6 eggs for a quick breakfast in the mornings. I wouldn't recommend leaving these for more than 3 or 4 days. They tend to get a weird texture after a few days. You may have to make more throughout the week.
For the brown rice, place 2 cups of rice in boiling water for 45 minutes. Or until soft.
At this time, I get the ground turkey cooking over the stove. You can leave this and do other things as long as you don't forget to stir it every so often. I put it on medium and let it be. While turkey is cooking, I marinade the chicken breast. I put 4 breast to a gallon ziploc bag and pour the marinades on top. I typically do two of each of the different marinades for quick dinners throughout the week. If you have your own marinades, use them! If not, here are some to get you going:
Honey Lime Chicken Marinade:
- 4 chicken breast
- 1/4 cup freshly squeezed lime juice
- 1/2 cup honey
- 2 Tbsps Worcestershire Sauce
- 1 Tbsp Olive Oil
- 2 garlic cloves minced
- 1/2 cup cilantro chopped
- Salt and pepper to taste
- 1/4 cup olive oil
- 1 lime, zest & juice
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1 teaspoon minced garlic (or garlic powder)
- 1 teaspoon onion powder
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
Cauliflower Rice: From Fit Foodie Finds
I cannot take credit for this recipe, but oh my word it is delish! I found it on one of my many Pinterest searches for ways to spruce up cauliflower rice because lets be honest, alone, it can be oh so boring...
- 2 tablespoons olive oil
- 3 cups cauliflower
- 2 teaspoons garlic powder
- 1 teaspoon cumin
- 1/8 teaspoon sea salt
- 1/2 cup black beans
- 1/4 cup red onion, raw
To cook: Heat olive oil in a large skillet over medium heat. Add riced cauliflower and spices and cook for 5 minutes. Then, add in black beans and sauté for another 2 minutes. Finally, add in red onion and mix. This recipe goes great with the chicken marinades!
Lentil Tortilla Soup is another quick dinner or lunch option during the week. Make a double batch and freeze one for a quick meal! Check out this recipe from Peas and Crayons!
Or this Fajita Spaghetti Squash for a low carb meal from Whole and Heavenly Oven. These are absolutely amazing! My family went crazy over these!
Turkey Taco Bowls
About this time, the turkey should be browned and ready to go. Add taco seasoning of your choice (see below for my personal recipe). Let it cool for a bit while preparing the rest of the goods for the lunch bowls. If you want to use cauliflower rice in place of brown rice, then you will need to buy more than 3 heads. I use brown rice with the Taco Bowls because it goes a lot further. Open a can of black beans and heat on low for a few minutes (I don't like the juice in the cans so I drain it, but use your preference). If you want to use corn, get it cooking as well. Make sure your tomatoes are diced.
For the bowls, you will need:
- 2 lbs Taco Meat
- 1 can Black Beans
- 1 can corn
- 2 tomatoes
- 2 avocado (I cut this up the day of because avocado browns quickly)
- Brown Rice/Cauliflower Rice
- Shredded Cheddar Cheese
- Cilantro
I make enough meals for my husband for the entire week. There is usually enough for 2 meals for myself. I am a stay at home mom, so I can make anything I want. If you and your spouse both work, I suggest doubling the recipe. Once the brown rice and turkey are cool, start putting everything in. Viola! I cut up the avocado the same day, squirt it with a little lemon juice, and place it in plastic wrap to prevent browning.
Snack Ideas:
1. Cut up lots of carrots, bell peppers, celery or snap peas and pair with hummus!
2. Take grapes off vine and put in fridge for a quick grab.
3. Cut up berries and pair with Greek yogurt!
4. These energy bites are a hit in our house and super easy to make! Recipes here!
Here is printable grocery list. Please enjoy and let me know if you have any input!
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