by Rachael Dydyk
One of the hardest things in life for a busy working parent is how to eat healthily. The new statistics are out and diet-related diseases are the number one cause of death in the United States! So yes, more people will die this year from frequenting their local drive through than smoking cigarettes. Since diabetes runs in my family I have been meal prepping for as long as I can remember. Just like my laundry, it is something I do and plan each week.
With this blog, I would like to help people learn how to eat healthy without being overly time-consuming. When you meal prep you will end up saving time, energy and feel a whole lot lighter and
happier. Your skin will be glowing, your pants will fit better and your wallet will be fatter.
Your meal prep starts on Thursday night when you clean out the refrigerator of any leftovers or containers. This way you have room for all your fresh foods. I tend to eat a plant-based diet but will
give options for people who to eat more meat. This meal prep includes 5 days of breakfast, 5 lunches, 10 snacks and 3 dinners to prep for dinner and one soup of the month. I will try to include as many of the daily dozen as I possibly can. *This meal plan is roughly 1200-1300 calories with 40 % protein, 30 % carbohydrate and 30 % fat
Carve out 2 hours on a Sunday, put your favorite music or Netflix show and get ready to prep. Feel free to email me with questions at Rachael@elevatesyracuse.com or find @rachaeldydyk on Instagram.
2 Overnight Oats
3 Protein fruit smoothie
3 Quinoa power bowl with Tahini dressing
2 Baked chicken breast with sweet potato and broccoli florets
Shrimp fajitas with Cilantro and Lime
Baked cod with rice and peas. Any fish healthy fish of choice. (If your family doesn’t eat fish use chicken.)
Turkey Burger or Trader Joe’s Veggie Burgers with sautéed zucchini
Egg whites, almonds, a fruit of choice and green smoothie
Lentil Lemon Soup
What you will need:
9-quart size zips lock baggies
4-gallon size baggies
2 (16) 0z mason jars
1 (32) oz mason jars
3 salad containers. You can use the glass or plastic
2 entrée size containers
4 one cup containers for soup
3 small dressing containers
One large good quality cookie sheet
Your favorite saucepan and soup pot
A lemon zester
A good quality blender for smoothies and juice.
Lemons and 2 Limes
1 or 2 bananas
5 pieces Fruit of choice, grapefruit, apple or pears (These fruits are full of fiber and lower on glycemic
Large bag of multicolored peppers
1 large purple onion
Large package of spring mix
1 bag of kale
1 bag of spinach
Bag of carrots
2 small sweet potatoes
1 container of mirpox (you can make your own but here is where I get lazy and it’s fairly inexpensive)
Garlic (I buy the already chopped in the jar)
3 or 4 zucchini or veggies of choice
Olives (I like Kalamata)
1 dozen brown eggs
Almond milk (30 calories)
Ground flax meal
Matcha Green Tea
1 cup quinoa
Old fashioned oatmeal
Any flavor Vegan protein powder for women and whey for men.
1 can black beans or chick peas
2 pounds of frozen precooked shrimp
4 organic Turkey burgers, I prefer Trader Joe’s High Protein veggie burgers
8 0z of chicken breasts
4 pieces of wild cod or any healthy fish
1 bag frozen broccoli florets
1 bag frozen peas
White or brown Rice
Dry Red lentils
Vegetable or chicken broth
Cinnamon, Turmeric, Sea salt, Cumin, Paprika, chili powder, curry powder, saffron and cayenne
Tortillas, wheat or corn (I wrap my fajitas in bib lettuce so these are for my guys)
1. Set containers on kitchen table away from cooking area.
2. Season chicken breast with olive oil, cayenne pepper and paprika. Put on pan and add sweet potatoes. Set timer for 45 min.
3. Start the lentil soup- heal small amount of olive oil add garlic and mirepoix and heat until soft. Add one cup of lentils and a carton of broth. Bring to a boil for a few minutes. Add the zest of one lemon, 1 tsp curry, 1 tsp saffron, sea salt and 2 tsp cumin. Then reduce to simmer while you’re preparing the next meals.
4. Bring 2 cups water to a boil and add cook quinoa. I do this while I am chopping veggies
5. Take fish and shrimp out of freezer and defrost in Fridge for Monday and Tuesday night dinner
6. Get power bowls ready by adding spring mix to salad containers, cumber, and purple onion, ¼ cup of black beans 1/3 avocado. When quinoa is ready and cooled add ½ cup. Tahini dressing. Simply mix 1/3 cup tahini, garlic, 1 tsp turmeric lemon juice from one lemon, 2 tablespoons water. Place in dressing containers. Set in fridge.
7. If you are making the green juice set up 5 zip lock bags. Throw in a handful of spinach, kale, one carrot, half of a peeled cucumber,1 carrot, spirulina, 1 tsp pine nuts, 1 tsp chia seeds, a little ginger root ½ tsp Matcha, mix water and ice then pour in a mason jar in the fridge. You can also pour this in the blender in the morning and add into the large Mason jar for an awesome energizing afternoon snack. Some people add apple but I prefer to limit my fruit to mornings.
8. Check soup
9. To prepare overnight oats. ½ cup oats into the each of the mason jars, 1 cup almond milk, 1 tsp flax meal, ½ sliced banana or some berries. Sprinkle with cinnamon and add one scoop of protein powder.
10. 3 zip lock bags for breakfast’s smoothies. Add one cup of frozen berries, 1 scoop protein powder, 1 tablespoon fax meal. Put bags in freezer. In the morning empty bag in blender and add once cup of
almond milk or water. Add to Mason jar and enjoy on the way to work.
11. Place cooked chicken, potatoes and 2 cups broccoli in a container for your second lunch option.
12. Pour soup in one cup serving containers. You can eat this whenever you’re extra hungry. I like to freeze some and enjoy it after my Saturday long run.
13. Hard boil eggs if you eat them for a mid-morning snack or portion almonds.
14. Now that breakfast, lunch and snacks are ready you may take a little time to prep dinner. Take the cut bell peppers and purple onion in a gallon baggie. Add salt, pepper, garlic, 1 tsp cumin, 1 tsp paprika. Set in fridge. Monday night put everything on the pan with the shrimp and some olive oil. Sprinkle with lime juice and cilantro. Serve with tortilla or lettuce.
15. Set the sliced zucchini in a bag so when you making turkey burgers it is easy to sauté
*Photos by Rachael Dydyk
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