a lil prep in your step
Meal prep is really hard for me and it takes a conscious effort to set aside the time to cook. In my earlier 20’s (ten years ago - yikes) and I was working shift work at the hospital - I had those thangs prepped. However, it was really coming from a place of food fear and truthfully wavering on orthorexia tendencies. I cooked, I worked out, and I went to work and that was the extent. It was survival mode and from a place of restriction, fear + control, surrounding my own health when care giving for someone ill.
Fast forward to when I was in school for nutrition + working full time - again shift work. This period I felt more inspired by what I was eating, as I was learning so much about the flavours and healing energetics of food. It helped me to connect to my purpose. I was a casual employee and I took whatever shifts I could with short turn arounds and my schedule was so irregular, but at the time I had the capacity to withstand it. People told me “you’re burning the candle at both ends” “you’re gonna need the energy after school” and “you take on a lot at times”. I just thought my capricorn rising would handle it. My last semester of school was a doozy. I was working 3-11 p.m., then getting up for school for 8 a.m. classes. Luckily, it was covid and I could zoom from my bed - but DoorDash was my daddy that semester - down to ordering coffee somedays. I had zero time. Since starting my business, working crazy shift work while trying to manage everything - most nights after 12 hours shifts, I’m ordering Udon or Pad Thai. For my 12 hours days x nights - I basically had shares at Starbucks. So I tell my patients meal prep + consistency is hard - especially in burn out. I get it and I can relate to how helpful these tips have been for me!
start with breakfast & snacks
Breakfast is what sets the tone for the day and establishes blood sugar regulation and supports our morning rise of cortisol + stress. This impacts us the most! By having something prepped even for this one meal it is more impactful than we might think.
Snacks are so helpful when we’re busy + on the go and don’t have much time. Ensure you always have protein + fat so that you support your hunger for longer and reduce crashes + the hangry’s.
meggo’s eggo’s
Sheet Pan Eggs. For ready made omelets or breakfast sandwiches.
Hard boiled eggs. I have a Dash Egg Cooker and it’s truly been a life changer. Less clean up or stove use and I never over cook them. Keep these in the fridge for snacks + breakfast.
My go to.
I prep a cookie sheet with sweet potatoes, mushrooms, sausages, onions + spinach for the week.
Enjoy with 2 hard boiled eggs and boom. That’s breakfast.
snack packs
If you have the time to bake a protein rich muffin or cookie or no bake date bar. I am here for it. Reality though some weeks we need quick!
Low maintenance snack ideas. Easy to pack + grab.
grapes, cherries, oranges, berries, bananas, pears, apples.
cherry tomatoes, peas, mini cucumbers, mini peppers, baby carrots.
hummus + rice crackers.
pickles, olives, + cheese.
dolmades (premade)
always pair carb with protein + fat: almonds, pumpkin seeds, nut butters, cheese, hummus.
Honourable mentions: Chia seed pudding + Overnight oats! Love to whip these up and leave to set for ready to grab. OR Prana Overnight Oats are great for pre-made mix! Check out some blood sugar balancing snacks here. Let’s eat.
protein + grains
Your best accessory? A rotisserie chicken. I buy them weekly, honestly, I haven’t cooked much chicken in years. She’s hot, she’s ready and I keep the bones for broth! Another contender is meatballs. Either pre-made or make at home, I love these for easy cook + heat up protein to add to bowls.
I will cook up a grain for the week - usually rice or quinoa. Did you know you can also freeze grains? How to freeze grains guide. For example a greek style quinoa bowl is delish, with some chopping + minimal prep, it’s ready to grab in the fridge!
Another protein staple of mine and for my plant based friends out there - is crispy chickpeas. I like to make a batch of these and have for a snack or for easy adds to salads and bowls!
time to shine !
Here are some of my go to prep recipes when I feel like I have the time to shine.