Easy Food Prep Plan!


Jul 30, 2020

 by Cindee Henderson
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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