With a baby on the way (any day now!), I figured I should get back on board with my Sunday food prep. I just started working four ten hour shifts a week, and my husband works four twelve to sixteen hour days, so I’ve started to do more food prep on Sunday.
I do a little prep on Sunday but mostly I just make sure I have healthy foods on hand because I find that I never have enough time on Sunday to get everything ready for the week. I used to do all of my food shopping and cooking on Sundays.Now I will just chop up some veggies or make a batch of brown rice or quinoa to have on hand for the week. I don’t do a big sunday food prep but I usually will make some homemade stuff like bars or bread for the week. I usually like to go grocery shopping on Sundays and chop my veggies up ahead of time and store them in either Ziploc bags or Tupperware.
I do something similar in that I cut up all of our leftover veggies + fruits, hard boil leftover eggs, and just generally clean out the fridge before I go to the grocery store every week. Yesterday I ended up baking a bunch of potatoes and sweet potatoes to have as quick sides for our meals this week. Meal Prep Once or Twice a Week– If you have never meal prepped, you have not realized the impact of clean eating towards reaching your physique goals. Grocery Shop on the weekend and purchase 1-2 sources of lean protein, 1-2 sources of complex carbohydrates, and the veggies of your choice.
Store your prepped meals in your fridge for 3-4 days and purchase a large lunch cooler to transport your meals daily.
Set an eating schedule and stick to it– Determine which meals you will be eating on the go and have a set plan for what you will eat at those times. Stock Convenient Foods– Always keep quality, non-perishable foods in your desk drawer, purse, or lunch bag for when you just can’t step out to eat due to a demanding schedule. Have a list of “go-to” take-out meals– While meal prepping in your kitchen is the ideal, for those days when you simply are behind, one should always have a contingency plan of foods that are readily available that you can pick-up while staying on track towards your fitness goals.
If you are one of your friends who doesn’t eat meat, you know that the issue of vegan protein is a pretty big debate. Well veganism is a bit more complicated than that, but the truth is that there are a lot of healthy,protein-packed meal ideas, so that even those who prefer to not eat animal products can build muscle mass and stay healthy and fit. Since this is the meal that fuels your day- and who doesn’t want to start their day off feeling energized?- it’s normal to treat it very seriously. With either of these two you can mix in a few teaspoons of peanut butter for an extra decadent breakfast! You probably know about soy from all those soy milk lattes on Instagram, but did you know that green soybeans are not only delicious, but also full of vegan proteins?
And if you ever feel the need to eat something that gets you full really quick, and also has more calories, you can try beans- any kind, pinto beans, black eyed beans, white beans. DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only.
As a mom, making food choices for your family can be an overwhelming mission, especially when it comes to sugar. To make the task a little easier, we’ve put together a simple, short and sweet guide to a few of the more common natural sweeteners found in recipes and on your grocery store shelves.
Maple Syrup–is a natural sweetener that can be used as a substitute for refined sugar and is high in minerals like zinc and manganese. Honey–There are two types of honey that you are likely to see most often, pasteurized (clear, golden in color, thinner consistency) and raw (thick, cloudy, granular consistency). Brown Rice Syrup— is made with brown rice that’s cooked with cultures and enzymes to break down the starches. Muscavado–different from the brown sugar (white sugar processed with molasses) that we are used to, is an unrefined brown sugar that is available in both light and dark varieties.
Sucanat, Turbinado and Demara sugars–are very similiar and made by heating sugar cane juice, then spinning it in a centrifuge to extract moisture and molasses for large, golden crystals.

Alison lives in the heart of the mid-west where, along with her husband, they raise their three boys. As the creator and founder of MOMables, Laura is committed to helping parents make real food happen in their households by sharing easy recipes and quick tips. Sign up for Useful, Inspired E-Mails once a weekSample meal plan, free recipes, and all the tips you need to make school lunches and meals easier.We respect your privacy. Keeping your taste buds entertained while following a keto diet does not have to be a struggle. Some low-carb, high-fat dieters find that they have the most success with their diet when they eat consistent meals on a regular basis and do not deviate from their plan.
Others find that if their diet has too much repetition it will get boring and difficult to stick to. Whether you choose to stick to a set of staple meals that you eat every week or you’d rather spice things up, there are plenty of amazing food choices on the ketogenic diet. We’ve created this ketogenic diet menu to give you an idea of what the low carb lifestyle is like on a week-to-week basis.
Beef Jerky – be careful because there can be a lot of hidden carbs in regular off-the-shelf Beef Jerky. As a note, you do need to check the carbohydrate content of everything you eat, especially processed foods such as sausages, cheeses and sauces. I used to do it all the time, but, in recent months, I let it fall by the wayside, which has led to a lot of lazy meals and not-so-healthy eating, so I want to get myself back on track. I’ll sometimes eat leftovers from dinner too, but, most of the time, I whip up something quick, like an egg sandwich, veggie burger or smoothie.
We were trying to figure out how we can make sure we can cut back on the time it takes to make dinner. I’ve been trying to pack myself a few salads-in-a-jar for work lunches and whip up rice, hummus, etc. Peeling and cooking them takes forever, so if I can do it in advance I always thanks myself later. It just feels so much more organized and it’s really nice not to have to worry about thinking much about it for the rest of the week! I might have to jump aboard the major meal prep though, it sounds like it would be really convenient later in the week. I have a dry erase board calendar on my fridge where I’ll write my meals down for the week and the pre-chopped veggies always come in handy! I have tried and tried to do a Sunday food prep but I always end up forgetting and I don’t have room in my fridge! My faves are 1) chopped marinated veggies (cucumber, celery, cherry tomatoes, bell pepper, avocado, with s+p and lots of lemon juice), 2) mini frittatas (eggs + lots of kale) baked in muffin cups, 3) roast veggies (whatever in season) 4) cooked grains (brown rice, buckwheat or quinoa).
I don’t mind cooking or grocery shopping, but I hate coming up with the meals I will prepare. It really sets you up for success for the week, and its so nice to already have something prepared when you get home from work.
No matter how hard you work out or how often you exercise, you cannot compete with what you eat.  Meal prepping is as simple as follows and only needs to be done 1-2 times a week. Baking these items simultaneously for varied time durations as needed on a non-stick baking trays is the fastest way to get all your foods cooked. If you don’t know what ratios and what amounts to prepare, it is recommended to consult with a nutritionist or to purchase a customized meal plan for your physique goals.  However a good starting point that will help most people get started is a ratio of 40% protein, 40% carbs, and 20% fats. It is recommended to stock basics such as tea, plastic cutlery, a protein shaker cup, and low-sodium condiments in your lunch bag. Pretty much every person who eats meat will ask, at one point, “How do you get your proteins if you only eat plants? For each hundred grams of edamame (cause that’s what they’re called when they’re fresh and green), you would eat 13 grams of protein.

You can eat it as it is, grill it, mix it in salads, and pretty much use it just as you would use cheese.
They’re all a very good source of vegan protein, having as much as 12 grams of protein a cup. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Using maple syrup in baked goods may cause them to brown more quickly, due to the high sugar content. She believes kids deserve to eat a variety of real foods without holding parents hostage to the kitchen.
Your information will not be shared with any third party and you can unsubscribe at any timeWANT MORE IDEAS LIKE THIS ONE? There could be hidden carbs in the products used to preserve or “pad out” these foods, so make sure you are buying the lowest carb options and counting the carbs they do contain to ensure you don’t go over your daily limit. Because you aren’t eating many carbs, you need to ensure you are eating enough fat so that you have plenty of energy and to prevent your metabolism slowing down as your body thinks it is starving due to a low caloric intake (this inhibits weight loss and makes you feel off color).
I plan out our dinners, but most are just grilling or roasting, and that is easy enough to do the night of.
Even though we made it to the store after he was born, neither of us had any energy to cook beyond turning on the oven or microwave. I am always a step ahead of myself, so I find that when I am not in prep although I still track everything I eat, I tend to eat on the fly. I do cook Monday-Friday and have some plan I my head when I shop and usually base it on sales. I need to remember that meal prep can just be cutting up fruit and veggies and cooking brown rice and some chicken to have during the week. If you are new to meal planning it is recommended to set at alarm on your phone every 2-3 hours or as your work schedule allows as a reminder to eat.
All you need to do is give it a quick rinse under cold water, and then boil it for a few minutes. You can have it either salty, by boiling it slightly with spices and eating it with grilled vegetables, or you can have the sweet version and mix in a banana, some chia seeds and a dash of cinnamon. And when you think about the fact that they are high in fiber and antioxidants, you realise that beans aren’t just good for your protein fix, but they’re amazing both for the waistline and your overall health!
This means leaving the skin on chicken, and not cooking your meat on a fat reducing grill or similar.
We also just got a chest freezer, so we’re having fun filling that with soup, homemade pizza crust, etc. All your posts make me miss Trader Joes so much though as i’m living in London and they don’t have the chain here! You can either use it as a rice substitute (fried rice, anyone?) or mix it with honey or dried fruit if you want a sweet treat! And did you know that spinach (which coincidentally is amazing in soups!) has almost 3 grams of protein?
Feel free to use butter and oil in cooking, and ensure you buy full fat cheese and mayonnaise. Will save me so much money and time, vs at 7pm rushing to the shops to get something for the next day and buying unnecessary things.

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