This is food prep made easy. My reasons for food preparation are to save time during the week, to keep my meals clean and healthy, spend less at Zoe’s Kitchen (love) and to keep me from eating out a box when I am home from teaching classes (so hungry and tired). Can anyone relate?
Hey, I get it. We are all busy. The world is busy. I understand. We all do different jobs, have different schedules, have loads of responsibilities, families to take care of etc. and I think many of us have some of the same goals too. We want to get fit and healthy, we want to maintain fitness and health, we want to choose better foods, and we want our families to be healthy and happy. I know it is overwhelming. I am here to tell you there is a way to prepare simple healthy meals and snacks ahead of time so you are not consumed by chaos and then resort to “the box” full of fake food or fast food.
Say hello to my little friend, the Isobag Mini 🙂
I found this little gem at http://www.IsolatorFitness.com so I ordered. When I received it something clicked. Food prep made easy. I have food prepped before and I was not organized, I over complicated things, I did not have the correct types of tools, I was a mess. I know you may think it is just a cooler but wait, it is a cooler, but it is special. It comes with its own containers (dishwasher and microwave safe and BPA free), a shaker bottle, its own ice pack, and it is small and light. It also comes in different colors. I think the pink suits me. I am here to tell you Big Things do come in small packages.
Anyway, I am writing this post because I have many clients and students asking me about food and nutrition, how to eat healthier, easy recipes and all of that. I give them my opinion, write-up plans, follow-up and then I get the spill, “I don’t have time”, or “I can’t”. Well, we all have the same amount of time in a day and we all are busy. If you really want to change something, you have to make it a priority. This is what works for me and this is how I did it.
I had to think ahead. I ordered the bag with some extra containers. I decided to make simple meals that did not have too many ingredients (save time right?) I chose Sunday afternoon to do food prep. I chose baked garlic chicken tenders, spinach and feta turkey balls, asparagus, brown rice, green beans, sweet potatoes, white potatoes with salsa on top, sliced apples, rice cakes with peanut or almond butter, raw nuts, and protein shakes. These foods are so easy to prepare. Bake the potatoes, steam the veges, cook the rice (not minute stuff, it is just rice and water and simmer), bake or grill chicken, turkey balls are simple and are under “fitmuffins” here on my blog. Done.
I then portioned out the meals in the handy Isobag containers, mix and match, and food prep was done.
I placed neatly into the refrigerator and I packed my bag when I was ready to go. The ice pack stayed very cold all day.
To top if all off, dinner was ready when I got home. It just took a couple of hours to prepare and it was so worth it. Now if you are overwhelmed with thoughts of how to eat healthier and incorporate it into your lifestyle, give this a try. It is great for those of you at the office all day and for those of you who travel for work. Hey busy moms taking your kids to after school activities and sports, don’t go to the fast food drive through for their snacks everyday, try food prep and the Isobag mini. Oh and hey all my runner friends who put miles and miles of training in for that marathon or ultra marathon, I know you need your fuel handy. Give it a try.
Hope this helps inspire someone to see that preparing healthy food can be simple. Remember, don’t over complicate. FYI, the bags come in different sizes and colors 🙂
I will post more food prep ideas on my Instagram and Twitter if you would like to see more. I am @nthefitzone.
*Consult your physician before beginning any new exercise or nutrition program.
Food prep is no joke, but the reward is awesome. It is so nice to know that I have a few meals prepared for this week. Last week was a blur. Every night I came home and I had nothing ready or even in my mind about it. Does that sound familiar? I always end up eating whatever when I do not plan a couple of meals ahead of time. So yesterday I decided to make a few “make ahead meals”. I spent a couple of hours prepping and cooking so I still had most of the day to enjoy. Here is what happened.
MEXICAN CHICKEN AND QUINOA CASSEROLE
2 cups shredded chicken
1 tsp EVOO
1 medium yellow onion thinly sliced
1 tbsp minced garlic
1 (15 oz) can black beans, drained and rinsed
1 cup uncooked quinoa
1 cup sweet potatoes, cubed in small pieces
1 cup frozen corn, thawed
1 (10 oz) pkg of frozen spinach, thawed making sure to squeeze all water out
1 tbsp tomato paste
1/2 cup low sodium chicken broth
1 (8 oz) jar of favorite salsa
shredded cheddar is optional
1. Preheat oven to 375 degrees
2. Cook quinoa according to pkg
3. Heat a large non stick skillet over medium high heat. Add 1 tsp EVOO and saute onion until lightly browned. Add garlic, saute for 1 minute. Add the rest of the vegetables and combine well. Add tomato paste. Add chicken. Transfer mixture to another bowl and stir in quinoa and beans.
4. Add broth and salsa to the saute pan, bring to a boil, reduce heat, and simmer for 5 minutes, stirring occasionally. Combine to the mixture.
5. Pour the mixture into a casserole pan coated with cooking spray. Sprinkle with cheese if desired. Bake for 20-25 minutes.
Note: I cooked my own chicken but the original recipe used shredded rotisserie chicken. Original recipe can be found at http://www.mjandhungryman.com along with other awesome recipes.
Also, make sure to squeeze all the water out of the spinach. I made into a ball and squeezed squeezed squeezed 🙂
I made one pan to freeze without the cheese. Can’t wait to dig into this at the end of the week.
Do you food prep for the week? What are your favorite make ahead meals?
Stay tuned for part 2 Spaghetti Pie!
Two of my faves are pizza and pasta. Who says you can’t be fit and have them both? Well, portion control and the right ingredients are important to enjoy these two dishes without being frightened of an expanding waistline. I just wanted to show you in this ROW how you can do this. First is the vegetable pizza.
I whipped this little pie up last night. I used a thin whole wheat crust with pizza sauce. I chopped green pepper (still producing from my garden), onion, fresh basil (from my garden), tomato, and a little mozzarella (the pic shows I may have gone a little nutty with the cheese). I baked on 400 degrees until golden and bubbly. See pic below.
Now, I did not go nuts with my portions. I had a couple of slices with a healthy side salad.
I love pasta and I enjoy whole wheat variety even more. I got home after the gym tonight and put together this dish.
I call this Easy Pasta Primavera. Just boil the noodles while lightly steaming cut broccoli, asparagus, carrots. Dump pasta and veges in a bowl and drizzle 1 tbsp of EVOO, dried oregano, sea salt, and coarse pepper. Toss together and top with tomatoes and avocado. It is delightful. Again, I exercise portion control so I can enjoy my faves.