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!
2 hours
Last 3 days and gives overflow of broth for other recipes
4-5 bowls of chicken/broth veggies (great for lunch/dinner
Tips: remove garlic/onion for gut issues; don’t skip star anise; try with other veggies like butternut squash!
30-60 minutes
Cook all at once and freeze leftovers for a quick reheat brekky/snack/side
Tips: Vegan egg is a chia egg use butter or Ghee if desired;
Overnight oats or chia pudding
15 minutes
Lasts 3-5 days in refrigerator
Great brekky/snack option
Make 3 on Monday and Thursday-your week is covered
Use for brekky/Lunch/Dinner
Lasts 5 days in refrigerator and freezes well into small portions
Can last all week
Tips: use Zenb pasta for added protein and add when you plate versus in to whole pot; for upset tummies replace garlic/onion with fennel; us goat cheese if dairy sensitive or skip it
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
Cook once and freeze in portion sizes for sides to last a month is the best
Lasts in refrigerator 3-4 days
Tips: Freeze leftovers; ski[ garlic/onion for upset tummies; sherry not super important
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
Tips: Chateau Briand best seared
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.