Meal Prepping Made Simple

Meal prepping is a great way to not only save time, but money as well. It is a helpful strategy to utilize during a busy week, when a lack of time or energy may result in a last minute stop at your local fast food restaurant or a call for delivery pizza. It is also a way to control what exactly goes into your food – a must for anyone trying to stay on track with their health goals.

Before meal prepping there are several points to consider such as the best day of the week to cook, the recipes you will use, the number of people you are meal prepping for, and if you will get sick of eating the same meal every day. For beginners, I recommend keeping it as simple as possible. Making a list of your favorite types of protein, vegetables, and starches will make shopping and cooking easier. I have also listed some suggestions below.

Choose a Protein
(3-4 oz serving)
Choose a Vegetable

Choose a Starch
(optional)
Wild SalmonRoasted Brussel Sprouts
Quinoa
Free-range chickenBroccoliRice
Grass-fed beefCauliflower RiceSweet Potatoes
Turkey
Green BeansSpaghetti Squash
BeansKaleLentils
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Zucchini and Tomato Frittata

In an effort to save time and keep my meals nutritious during my busy workweek, I am constantly planning ahead. I pack my lunch the night before and place it, ready to go in my lunchbox, in the fridge. As for breakfast – although I prefer to cook breakfast, early morning alarms and a long work commute make cooking chaotic and time consuming.

This recipe has been one of my favorites for years. I make it all the time as part of my regular meal prepping and mix up the ingredients to get a variety. These are not only great for adults, but are perfect for little hands too!

The eggs serve as a great source of protein and healthy fats* to stabilize your blood sugar and help keep you full all morning. The vegetables are a great source of fiber and micronutrients. This is also a great way to get an additional serving (or two) of vegetables in each day!

*Eggs from organic, free-range chickens have TWICE the amount of omega-3 fatty acids in them compared to conventional eggs.

Here is the recipe:

INGREDIENTS

INSTRUCTIONS

8 organic, free-range eggs
1 zucchini (green or yellow)
1 sweet onion
grape tomatoes
sea salt
oregano or seasonings of choice

  1. Preheat oven to 375 degrees
  2. Scramble 6 eggs in a medium size bowl.
  3. Dice 1/2 the sweet onion and 7-10 tomatoes. Add to the scramble.
  4. Spiralize then lightly chop OR grate the zucchini then add to the mixture.
  5. Using a muffin tin, grease 8-10 cups or line with paper cups. Spoon mixture into tins and bake for 20 minutes or until edges are lightly golden.
  6. Enjoy!