If you have a busy lifestyle, the key to eating healthy is prepping as much healthy food as possible in advance. (If you feel that you have to be a chef to prepare every meal, you will soon find yourself fed up with being healthy!) I will walk you through the weekly preparation that occurs in my house to give you some ideas.
Monday is our grocery shopping day. It tends tend to be much less busy than Sunday, which means much less stress at the store.
When we arrive home, my husband, Sean, and I delve into about an hour’s worth of prep that will leave us ready for the week. (Without a doubt, I have the best husband around, by the way!)
For breakfast Sean typically makes an egg white omelet filled with diced veggies, including jalapenos, a white onion, and one or two colorful bell peppers. So we cut them up into small chunks and store them in the fridge; they’re ready to go when Sean gets up every morning. These veggies are also great as toppers for salads and burgers (a rare but necessary staple when you have kids and a husband). And we simply slice a few of the peppers so we can dip them into humus when we need a snack throughout the week!
An excellent snack that is both healthy, sweet, and incredibly cheap is a chocolate chip cookie dough dip.
- 1 can chick peas
- 3 Tbsp whole oats oatmeal or flaxseed
- 1.5 Tbsp sweetener of choice
- ¼ cup peanut butter or nut butter of choice
- ⅛ tsp baking soda
- ¼ cup unsweetened vanilla almond milk
- Chocolate chips (don’t go overboard!)
Process everything except the chips (add those later) and you have a wonderful snack that is also high in fiber, which makes it filling. Sean enjoys it spread on a graham cracker, but I prefer just to use a small spoon and scoop away. It’s great for parties too.
We set our oven to about 425 degrees and start roasting beets (for about an hour) that will be cut up and put on salads to add a little sweetness.
We also make another salad topper—toasted almond slivers. First we coat them with 1 egg white, cayenne pepper, and a little brown sugar (use a sweetener of your choice, if you like). Then we spread the sticky messon heavily sprayed baking sheet (we use a nonfat butter cooking spray). Be careful; these toast up quickly! Flip them after a few minutes (they will be a caramel brown color) and pull them out when the underneath is toasted as well. They add the perfect crunch to our salads.
Our kids really enjoy homemade yogurt parfaits, which we also prep on Monday.
Evenly blend a light plain Greek yogurt with a light vanilla variety (we look for the kind with the lowest sugar levels). In a separate container we mix blueberries, raspberries, and strawberries cut into fourths. When the boys are ready for breakfast or a snack, we combine the yogurt and berries with a big scoop of peanut butter and a low-sugar variety of granola. Our youngest, Hayden, has been helping us prepare the meal by cutting up fruit as well!
Finally, to finish preparing our salad dinners for the week, we chop up whole romaine hearts (much cheaper than buying the bags of pre-cut lettuce) and grill chicken breasts. Once the chicken is done, I find it much tastier if it is pulled apart as opposed to cut. We pile that into a huge container and just grab it for our salad whenever we want! We also use this chicken as a snack after soccer (which tends to run late) and pair it with simply sautéed kale or Brussels sprouts. Our kids, to our absolute amazement, have loved these veggies as a snack!
I hope this gives you some ideas on how to stock a full fridge of healthy, quick options to keep your body and mind satisfied throughout the week. Good luck next week and feel free to share what you prep in the comments below.