Meal Prep 101

Starting Over

It’s been about 3 months since I have done meal prep for breakfast and lunches. I kind of let it flow freely, and got creative with foods I already had in the house. My nectarines were aging, and not gracefully. Saturday morning I thought “stone fruit butter”, but then I got lazy about peeling all of the fruit, so I quartered them, took the stones out, of course, and placed them in my slow cooker with a little Splenda Brown Sugar, vanilla, and Chinese Five Spice (a great secret ingredient for sweet dishes, especially chocolate). I then added the rest of my canister of old fashioned oats to the mix, which was barely a half cup, now thinking “nectarine crisp”. I didn’t measure anything. Also, this wasn’t planned and I didn’t know how it would come out, so I didn’t even take any pics of the prep. It did turn out well! Today I topped my yogurt with it after I mixed ground flax seeds, chia seeds, and cinnamon into it. I also heated the bowl in the microwave for about 20 seconds to loosen up the mixture. It was delicious!

Breakfast Prep: Nectarine “crisp” over plain non-fat Greek yogurt that was mixed with cinnamon, ground flax seeds, and chia seeds. all slightly warmed in the microwave

Now for lunch prep: The previous week, I had bought Trader Joe’s Sesame Crunch Chopped Salad Kit and teriyaki baked tofu to go with it for the house. The salad kit was great, and was gone quickly. I had a little over half of the tofu left over. I also had 2 small chicken breasts in the freezer. I went back to Trader Joe’s and bought that delicious salad kit again, and broccoli slaw. Yesterday I marinated the defrosted chicken breasts in my husband’s famous teriyaki marinade, but I substituted the soy sauce with coconut aminos for less sodium. Here is the original recipe, which was actually invented by my husband’s best friend’s mother. It was his favorite as a kid, and we’re talking back in the 1960’s!

1/2 cup soy sauce (I used coconut aminos)

2 tablespoons oil (I used 1 tablespoon of extra virgin olive oil)

1 teaspoon yellow mustard

1 teaspoon ginger

2 cloves garlic

Fresh ground black pepper to taste

Added later by my husband, and used by me for my recipe: about a teaspoon of Sriracha Sauce.

I marinated my chicken overnight, but I would say it really needs 2-4 hours to work.

*Remember – recipes are made to be experimented with. Add and subtract ingredients as it suits you. The measurements can also be adjusted to your taste.

Chicken Fixings
This week’s lunch combo

And I have snacks prepped as well –

That’s it for today! Make it a great, albeit short work week!

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Life Changes – Again

And Back to Work I Go!

Today’s blog is going to be very brief. I started back to work last week, and it is a whirlwind. Next week I am off to our trade show, so I have barely any time to spare with getting ready for it both personally, and professionally.

Now that things are so hectic, I want to show you how I made it through last week food wise, and what my plans are for this week. Actually, my meal plan will be the same. The goal is to remain satisfied, and of course, on track.

A great start to the day: Smoked Salmon on an Ole Whole Wheat Tortilla with Spinach Kale Yogurt Dip, and a sliced vine ripened tomato. I’d say this is about a 4 point breakfast, and it keeps me full.
I switched off some days with plain Greek yogurt & berries, and I had scrambled eggs one day with salsa, wrapped int the Ole tortilla.
Lunch Basics – Healthy Dark Greens, Trader Joe’s Chopped Veggie Mix, and Garbanzo Beans – 0 points. I’ll add a lean protein to this, and one of the Bolt House Salad Dressings I have on hand.
Last week I had turkey breast in the house as well as low fat Jarlsberg cheese. Made a nice “chef salad”

Following is my food plan for my trip (which is 4 days in Las Vegas).

Breakfast in the room (always ask for a refrigerator when you check in):
WW Pumpkin Spice Oatmeal, paired with plain Greek yogurt. Mixed together this makes a kind of “Spackle”. It’s healthy, and filling. The oatmeal cup is 3 points/ 120 calories.

Lunch will be “take out” at the trade show, and dinner will be in restaurants. I will make the best, most mindful choices possible. I may treat myself a little, but I have made a decision that I will not order any desserts this trip.

My after dinner treat will be a Fiber One brownie (2 points) and a cup of tea in the room.
I will also have fresh fruit on hand in my refrigerator.

Feel free to send your tips on how you manage in trying times. I know I can learn from you too. And as always, your comments, critiques, and questions are always welcome.

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See you in 2 weeks when I get back! Take care of yourselves!

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