In the past I had occasionally "mealprepped" on Mondays by choosing to cook some sort of Meatless Monday dinner that could be portioned into lunches for the remainder of the week. When living in DC, I had endless neighborhood healthy fast food restaurants to choose from open late into the night. I never had a motivation to prep bowl ingredients that were so accessible. After moving to Louisville and no longer having access to the same healthy fast food choices, I realized that prepping similar options to these restaurants in my fridge is not only more convenient, but so much more cost efficient.
Now I take a couple of hours at the beginning of the week to prep breakfasts, lunches and dinners for the rest of the week. I'll run through some of my go to's for stocking the fridge.
- Mini frittatas- whisk 10 eggs and toppings of choice (I usually do chopped spinach or kale, a light cheese like goat, parm or feta and another veggie like roasted squash or raw peppers. Ladle into an oiled muffin tin and bake at 350 degrees for about 15 minutes or until there is no more egg liquid sitting on top.
- Overnight oats
- Portion out Greek (or dairy substitute) yogurt into containers. Make ziplocks of toppings (berries, nuts, chia or hemp seeds, cacao nibs, etc.)
Lunch/Dinner (All ingredients can be used for a bowl with added protein if desired):
- Grain- I usually make a cup to a cup and a half of a grain such as quinoa or farro. Follow instructions for preparing, however I recommend using low sodium vegetable broth rather than water for extra flavor.
- Sweet potatoes or Butternut Squash- my favorite is to cube and roast until tender with coconut oil+salt/pepper at 375 degrees. Use cinnamon or cumin for an extra kick.
- Garlicky Broccoli- Cut into small florets and roast with a chopped clove of garlic, olive oil+salt/pepper at 375 degrees. Sometimes I save the roasted garlic for a hummus.
- Salad base- I usually keep a variety of greens that have multiple purposes like salads, smoothies or sautéing. Sometimes I will get a half head of purple cabbage or radicchio to chop and save for added texture and digestive benefits.
- Chickpeas- I open, rinse and put a can of them in a Tupperware container for easy access.
- Tomatoes/cucumbers- Despite knowing that tomatoes are best stored out of the fridge and cucumbers unchopped until use, I usually chop up a cucumber and halve cherry tomatoes in containers for easy access.
- Shaved or chopped carrots and radish (these stay fresh longer and will usually last me 2 weeks)
- Nuts- I usually buy nuts in bulk and chop them up myself using a knife or food processor then store them in containers to use for the week for portion control. I try to keep them raw and unsalted but have an obsession with shelled, roasted and salted pistachios as a chopped up added flavor kick/crunch especially to grain bowls.
- Dressing- I always make my own dressings. They are so easy and give you control over flavor and ingredients. I usually make enough to fill this and keep it in the fridge to use for the week.
- Extra protein options: hummus, smoked salmon, grilled chicken or tuna to top.