Meal Prep plan for one week
No thinking is amazing-am I right? Let me resolve the issue of “What do I cook” for you.
As an Integrative Health practitioner healing digestive issues and bringing ease to holistic living-you will often hear me say “Get boring” when it comes to food. This instantly triggers everyone’s alter foodie ego. I see you and hear you. You can have both-simplistic, healthy eating that supports your long-term health goals and actually enjoy your food.
Start simple and as you go, you can add in more elaborate recipes-the goal is to know how to cook for yourself in a way that does not contribute to inflammation in the body, still enjoy what you are making and also not have to spend tons of energy figuring it out!
Le Poule au pot
2 hours
Last 3 days and gives overflow of broth for other recipes
4-5 bowls of chicken/broth veggies (great for lunch/dinner
Buckwheat pumpkin pancakes
30-60 minutes
Cook all at once and freeze leftovers for a quick reheat brekky/snack/side
Overnight oats or chia pudding
15 minutes
Lasts 3-4 days in refrigerator
Great brekky/snack option
Make 3 on Monday and Thursday-your week is covered
Minestrone
Use for brekky/Lunch/Dinner
Lasts 5 days in refrigerator and freezes well into small portions
Can last all week
Roasted Veggies
Roast a variety of veggies one night and enjoy as sides for 4 days
Tip for longevity: roast plain and have olive oil raw on top versus cooking in oil
Veggie Paella
Cook once and freeze in portion sizes for sides to last a month is the best
Lasts in refrigerator 3 days
Slow cooked beef
One night, you can slow cook a roast in slowcooker or oven and use throughout the week
Chateau Briand is an amazing piece of meat often sold cheaper that offers filet mignon and roast pieces.
Lasts 4 days in refrigerator
Asian inspired soups
Reuse Le poule au pot broth, add rice noodles and some beef/veggies-an easy, nourishing lunch or dinner any night
Meal plan example
Sunday
Brekky: Smoothie then Chia Pudding
Lunch: Enjoy any meal
Dinner: Le Poule au pot bowl
Monday
Brekky: Smoothie + Buckwheat pancakes with goat cheese
Lunch: Le Poule au pot bowl
Dinner: Minestrone
Tuesday
Brekky: Smoothie + Overnight Oats
Lunch: Le Poule au pot bowl
Dinner: Roast and veggies
Wednesday
Brekky: Smoothie + Chia Pudding
Lunch: Le Poule au pot bowl
Dinner: Asian style soup with roast + broth + desired items
Thursday
Brekky: Smoothie + Buckwheat pancakes
Lunch: Minestrone
Dinner: Roast with Veggies
Friday
Brekky: Smoothie + Overnight oats
Lunch: Minestrone
Dinner: Roast with Paella on side
Saturday
Brekky: Smoothie + Chia pudding
Lunch: Minestrone/Asian inspired soup/Paella
Dinner: Roast with Veggies
This is a simple small menu-adding in just one or more items will give you a surplus that you can freeze items for later and have more variety in one week.