Weekly Food Prep 101

Make Life Easier

Whether you work out of the home, are a stay-at-home mom or do a little of both, I’m sure it is safe to say your life is still crazy busy being a mom and wife. Make life easier for yourself by doing a little weekly meal prepping. Some people prep all of their meals down to the condiments being separated out. I am not that person, but I do like to plan and prep as many meals or snacks as I can.
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Meal Prep for This Week

If you read my blog post earlier in the week called Sunday Prep, you’ll know I talked about how I like to prep for my week ahead on Sundays and Meal prepping is one of those things I like to do. If you haven’t had a chance to read, check it out after your done reading this post. Each week my meal prep looks a little different but for this week I did the following…

Healthy Breakfast Egg Muffins

My kids and I love these in our house and they are so simple to make ahead of time. These are a lifesaver on those busy mornings and I love that they are super healthy for my family. This week I made some with egg + cheese, some with egg + cheese + spinach+ ham, some with egg + spinach + ham and some with just egg + spinach. The sky is the limit with these though, I’ve also used bacon, onion, peppers, tomato, mushrooms, and ham.
Ingredients:

• 7-10 eggs
• Ingredients of choice (note my examples above)
• 2-3 tablespoons of milk
• Salt + Pepper to taste
• Coconut Oil or Oil of Choice

Instructions: 

1. Preheat oven to 350 degrees.
2. Oil the muffin tins with your choice of oil, I use coconut oil.
3. Whisk 7-10 eggs, 2 tablespoons milk (dairy or non-dairy), salt and pepper to taste.
4. In a separate bowl mix your desired ingredients together except for the cheese.
5. Place an even amount of ingredients into each muffin tin.
6. Pour egg mixture over ingredients, enough to come to the top of the ingredients.
7. Garnish with cheese if you are using now.
8. Bake for about 15-20 minutes, take out of tins and let cool.
9. Once fully cooled you can bag up and place in the fridge.

Make Ahead Smoothie Packs

I love pre-making my smoothie packs because it again makes my mornings or afternoon snacks that much easier. You can use any combinations of fruits/veggies you desire, but I like to keep it pretty simple.
Basic Smoothie Pack Formula:

• 1 cup of fruit
• 1 scoop of protein powder
• 1 tablespoon of natural peanut butter/almond butter
• 1 cup of baby spinach

Variations I made this Week:
Option 1:

• 1/2 strawberries
• 1/2 frozen banana
• 1 scoop of protein powder
• 1 tablespoon of natural peanut butter
• 1 cup of baby spinach

Option 2:

• 1/2 cup of blueberries
• 1/2 frozen banana
• 1 scoop of protein powder
• 1 tablespoon of natural peanut butter
• 1 cup of baby spinach

Directions: 

Simple Overnight Oats

This is also an easy and quick go-to breakfast or snack for me. Making them ahead of time makes it easier for me to make the right choice during the day or in the morning for that matter. You can make in mason jars or any container you find easy to grab and go. The key is to have a tall enough container to fit it all. As you can see I used disposable cups this time which worked really well. It was what was available to me, so I went with it.  I just had to seal the straw opening with clear tape so it didn’t leak when I mixed it together. I just found some new jars on Amazon that I’m ordering. They have the spoon attached on the side, see below. Use any variations of fruits and ingredients your heart desires. Sometimes it is a trial and error to see which mixture you like best.
Ingredients I Used this Week

• Steal Cut (more of a grain texture) or Overnight Oats (most people use these)
• Honey
• Protein Powder
• chia seeds
• sliced almonds
• Peanut Butter (option: use almond butter or yogurt instead)
• Banana
• Frozen Blueberries or Raspberries
• Unsweetened Almond Milk (I’ve used Coconut Milk too)

Directions:

1. 1. Place 1/2 cup of oats in bottom
   2. Add your tsp of chia seeds
   3. Add your sliced almonds.
   4. Add your honey, yogurt, almond butter or yogurt (all optional).
   5. Add 1/2 banana sliced
   6. Add your berries on top (optional)
   7. Finally, add your 1/2 cup of milk of choice, shake well and put in the fridge.

Grocery Shopping

For the rest of my meal prep, I simply did this by planning my dinners for each night and making sure I have all the ingredients for those meals. This week we are going to be having steak salads, chili + homemade bread, Thai curry chicken/rice/veggies, beef roast/veggies/potatoes and most likely tacos too. For most of these meals, I substitute the carbs for a bed of greens for myself. My family will eat the rest.

Other Prepping Items

In the past, I’ve made energy bites, granola bars, and healthy pancakes. I have also prepped frozen pasta dishes and soups for dinners. I’ll post these recipes at a later date, so stay tuned. I also like to wash and cut up any produce like watermelon or strawberries ahead of time and store in individual containers so it is easier to grab for snacks and dinners. For Example: I’ll cut up strawberries so I can easily throw on my daughter’s highchair tray while I get her the rest of her food.

What Foods Do You Prep?