Monday, March 4, 2013

Let's Talk About Food Prep

Question: What do you use to wash your fruits and veggies?


I soak everything in a bath of 1/4 cup apple cider vinegar for 20 minutes before rinsing, draining and toweling off. I swear, this keeps them fresher longer, too!

Question: What do you do for meal prep?

While I'm far from being a real meal-prepper, I do prep some foods to make it easier for me to get out the door during the busy weekdays. Also,  it helps me to have certain things portioned out, as I track all of my macros on My Fitness Pal.


Veggies: I will dice a few bell peppers and an onion and store them for easy access. Great for omelets or a stir-fry. If I have broccoli, I'll go ahead and chop that up, as well as zucchini, again, it just makes it easier to pop in the microwave to steam (just add a tablespoon of water to the tupperware, nuke for 1-2 minutes), or to toss into a pan. A few hours on a Sunday night will save you hours in the kitchen on busy weeknights! Plus, it makes eating healthier so much easier. I'm not temped to just order pizza, when a healthy meal is literally moments away.

Fruits: I chop and portion them out into either 1 cup or 2 cup servings, depending on the size and what tupperware I have available. This helps me portion food for snacks or meals later. Yes, I measure on a scale. I always buy berries, and depending on what else is on sale, will go for clementines (great to eat on the go!) navel oranges, small apples and a pineapple.

I always have cooked meatballs in the fridge, too. A great on-the-go protein. Chop up into some scrambled eggs, top on a salad, or just eat plain! Either I make them myself, or I buy them from Trader Joes.



This week for meal prep I made:
  • roasted carrots 
  • veggie quiche cups
  • quinoa
  • protein waffles


In this week's quiche cups I threw in roasted egg plant, spinach, broccoli, cooked turkey burger (finely chopped), some cheddar cheese, and a blend of egg whites and whole eggs. I love making these over the weekend before grocery shopping, it's an excellent way to get rid of those odds and ends veggies. The trick is to just make sure you add enough egg product to submerge the veggies, and use silicone baking cups. Bake at 350 for 25 minutes.


I made quinoa for the first time ever Sunday night, it's so delicious! I topped it with some chopped meatballs, my roasted carrots, and a little broccoli.


I make my favorite protein-filled waffles and keep them in a zip lock bag in the fridge and freezer. Just pop them into the toaster oven and go!

This week I'm going to tackle making the perfect Mason Jar salad. This will be so great for lunch on the road!


1. Do you prep any foods or meals?

2. How do you use up your leftovers or those odds and ends in the fridge?

3. Have any other tips for meal prep or food prep?

20 comments:

  1. Interesting on the fruit wash you use, might have to try that! I always roast a HUGE tray of veggies (brusell sprouts, carrots, broccoli, cauliflower, etc.) for the week. Usually I make a batch of pulled chicken or make sure to have canned tuna, frozen TJ's mahi mahi burgers or chicken sausage on hand also. Having things ready to grab makes it healthy & affordable. Love the salad in the mason jar, I have yet to try that, enjoy!

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    1. I need to try TJ's mahi mahi burgers! I keep meaning to add that to my list! Roasting a big tray of veggies sounds goods!

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  2. Great post! Love the idea of salad prep in a jar. :)

    http://therealfoodrunner.blogspot.com

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  3. I boil a bunch of eggs on Sunday nights for breakfasts throughout the week. I also try to make one "big" meal each weekend that will give me leftovers to pack in lunches throughout the week. Also, my absolute rule is that if I'm eating on the go at any time during the day, it needs to be packed and sitting in the fridge the night before. No lunches/snacks left behind!

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  4. Replies
    1. Hah, I looked back over this post and thought, "Who is this person? Who wrote this, where is Courtney, and where did she go?

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  5. Sunday nights I cook all my meat for the week ahead, and I also cook all my eggs (for breakfast) for the week ahead. The night before I make the next day's lunch. You just have to get it done Sunday or you'll spend everyday making food lol

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  6. I'm so LAZY! I love when I prep but so lazy to do it lol! i enjoy making turkey burgers and chicken and freezing it for quick meals throughout the week!

    I must try this soaking in apple cider vinegar! So interesting that it doesn't change the taste of the fruit ... well I assume it doesn't!

    I've been wanting to try that salad in the jar thing!!

    When I see food (like my veggies) getting to their wits end I usually do a stirfry or something!

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    1. If definitely doesn't affect the flavor. I was surprised at first, too!

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  7. Seeing the pansies in the salad jar just makes me happy :)

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  8. I rinse my fruit in water and regular vinegar. I agree, it stays better longer. I also use my food processor on sunday to chop veggies like peppers and onions. saves so much time!

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    1. Oh GENIUS! Food processor, DUH! Here I am slicing everything by hand when I could be using the Magic Bullet. DURRR!

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  9. Aw, the salads are so cute!

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  10. I just wrote a similiar post! Well, a post about how I didn't food prep this week and how I am playing catch up! I prep all my "during the day" meals for the week on Sunday.

    I love the hint about the ACV rinse, I am going to have to try this!

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    1. Try it, you'll never go back! So many uses for that stuff.

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  11. I don't know where I would be without food prep, but I would imagine it to be a very sad and hungry place. I need to be able to grab and go quickly at all times. I also prefer things that can be eaten with my hands. I feel more paleo that way ;) haha

    On another note, I hope you got my reply email!

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    1. I let the folks at ViewSPORT know! Expect it in the mail soon! :)

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  12. I love the mason jar salad ideas so on the go will u have them in a cooler? Love your organizational tips i wish u were my crossfit trainer you have your stuff together and have the body to back it up. So whats your best advise for anyone whose new to crossfit who wants to change how thy eat just not sure where to start?

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    1. You don't have to keep them in a cooler! They will stay pretty fresh out on the counter, or in a lunch pail, for 4 to 6 hours. The one trick is either reserving the dressing for when you're about to eat it, or put it in first (so it sits at the bottom) and then layer in carrots or cabbage (regular spinach or salad greens will wilt/rot as soon as they spend too much time next to the dressing, whereas the carrots and cabbage almost pickle. They're delicious!!) My biggest nutrition advice is to start with baby steps. Focus on one thing you want to change: a healthier breakfast? Not eating out so often? Once that becomes a habit, tackle something else. Sweets only on the weekends? Alcohol only on the weekends? As you slowly change your habits over time, it's then easier to delve into a more focused and intense diet, like what I do, where I literally write and measure everything, and am fairly disciplined. It took a long time to get here. So, I would say be patient. :)

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