Jul 30, 2020

 by Cindee Henderson

Easy Food Prep Plan

-Vegetables-

• Wash and cut veggies for salads and snacks like cucumbers, carrots, celery, cherry tomatoes, broccoli and cauliflower
• Wash, dry and cut kale, spinach or other dark greens for salads
• Parboil green beans, broccoli and cauliflower for 3-4 minutes then stop the cooking by putting in an ice bath, drain and store.
• Steam sautee veggies like cabbage, brussel sprouts, bell peppers, mushrooms, onions, dark leafy greens, broccoli, bok choy, green beans, zucchini, yellow squash, carrots, eggplant and cauliflower
• Roast vegetables like sweet potato, carrots, parsnips, turnips, beets, brussels, pumpkin, acorn and butternut squash

-Fruit-

• Wash, cut and store fruit so it’s ready to grab and eat every 3-4 days.
• Wash berries same day of use or they go bad quickly.
• Store some on the counter so it’s readily available.

-Protein-

• Cook a batch or two of beans in a slow cooker or on the stovetop (can use canned instead)
• Cook ground meat with simple seasoning like salt, pepper and garlic (can add additional seasoning or sauces later depending on what you want - italian, mexican, asian, etc.)
• Cook chicken thighs seasoned with salt and pepper
• Cook seafood the day before or day of using it
• Hard boil eggs
• Make greek yogurt parfaits

-Carbohydrates-

• Cook up a bunch of grains to use during the week, such as quinoa, barley or wild rice.
• Cook oatmeal or steel cut oats for breakfasts
• Roast sweet potato, pumpkin, acorn squash or butternut squash

-Seasoning-

• Wash and cut fresh herbs
• Simple vinaigrette: 1/2C Olive Oil, 4T Balsamic or Apple Cider Vinegar, 1-2t Dijon, salt, garlic and herbs if you like
• Soy or teriyaki sauce
• Salsa
• Spices like cumin, chili powder, curry powder, paprika, red pepper flakes, granulated garlic, chinese five spice powder, coriander, cinnamon, etc