How I Food Prep for a Healthy Week with 5 Things

I believe that planning is THE KEY to eating healthy and staying on a healthy track. At least once per week you see our kitchen filled with bowls that have different kinds of beans soaking overnight, our fridge filled with two gigantic mason jars of green smoothies, and our freezer full of washed and cut veggies to make even more green smoothies throughout the week.

I want to make sure that when I lack creativity in the kitchen, am too busy, or just feel blah even thinking about what to make, I’ve already set myself up for the week. I always have greens, beans/lentils, some starchy veggies and probiotic veggies (like kimchi or sauerkraut) that I use constantly in different types of dishes. Here’s an example what 5 items I prepare on Sunday to get me through the week:

1. NUTRITIOUS SALAD

  • Greens (romaine, arugula & kale are my salad faves)
  • Tomato/Carrots/Olives/Cucumber/Sweet Onion (yum factor)
  • Chopped basil, cilantro, or mint (flavor explosion)

Chop and store in glass containers in the fridge. Keep tomatoes and onions separate from other ingredients. Top with sunflower/pumpkin seeds for crunch factor. To make it creamy, add half an avocado.How I Food Prep for a Healthy Week with 5 Things

2. PROTEIN PACKED GRAINS

I cook one big pot of of these and store in the fridge after fluffing it:

  • Quinoa
  • Amaranth
  • Brown/black rice
  • Millet
  • or any ancient grain blendย (I currently have quinoa, amaranth & millet mixture)How I Food Prep for a Healthy Week with 5 Things

3. YUMMY DRESSING

Keep it simple! Balsamic vinegar (make sure it doesn’t contain caramel color), Vegan Ceasarย or Goddess Dressing.

4. ROASTED THINGS, LIKE SWEET POTATOES

For a lazy cook like me, anything I can just chop, season and throw in the oven, is a lifesaver. That’s why I love roasting pretty much everything. Plus the flavors intensify when roasted. My roasting faves are broccoli, cauliflower, potatoes, mushrooms and sweet potatoes.

I use about 3 large sweet potatoes, peeled and chopped to bite-sized chunks, tossed with a little olive oil, salt, pepper, garlic and cinnamon, spread evenly on a baking sheet and roasted at 400 for about 40 minutes (depending what size your chunks are).How I Food Prep for a Healthy Week with 5 Things

5. LEGUMES LIKE BEANS, LENTILS, CHICKPEAS

I love warm elements in my salads, but these you can use either warmed up or cold, because they are just simply magical like that. You can roast the chickpeas and make them nice and spicy.

BONUS: HEALTHY SIDES

Raw Sauerkraut
Raw Kimchi
Hummus
Tahini
Nutritional Yeast
Hot Sauce (always!)

You’re now stocked for the week with healthy, delicious foods you can use to build your meals every day. Try salads, stir fries, veggie fried quinoa creations, stews, and whatever your mind desires.How I Food Prep for a Healthy Week with 5 Things

10 Comment

  1. All of this looks fantastic and makes me want to eat healthier!! Thanks for the inspiration ๐Ÿ™‚
    http://www.oneswainkycouple.blogspot.com

    1. Hi Katherine! That’s my mission in life : get people eat healthier (and save the animals) ๐Ÿ™‚

  2. This looks amazing, and good motivation for me to get more organized! It makes things so much easier during the week if everything’s chopped and ready. Great post – thanks!

    1. It is sooooo easy to eat healthy when everything is prepped and ready to be assembled. It feels so good to have gone the extra mile to do it! Makes you feel like a winner! ๐Ÿ™‚

  3. Yes! I love meal prep to prepare for the week ahead! My favorite plant-based one is mason jar salads. I have one (almost) every day for lunch! So easy to prep all 6 salads at one time, including the dressing!

    1. That’s what I’m going to start doing next (mason jar salads) since my office will be moved to downtown and I’ll have to commute (right now I walk 5 mins to work).

  4. I have been slacking on this lately, but usually I am good for meal planning. I LOVE sweet potatoes – they go with so much!

    Britt | http://alternativelyspeaking.ca/

    1. Sweet potatoes are the bomb! I’m a big potato eater coming from Finland, but since discovering sweet potatoes and finding out how healthy they are, I was sold. I love roasting them.

  5. this is a great blueprint for those looking to jumpstart their meal prep…excellent tips (:

    1. Thank you Jessica! I hope to have converted at least one person with this post. Then my job is done. ๐Ÿ™‚

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